Recipe
For a Healthy Pregnancy
Ever heard the saying, "Good food is good medicine?" The most essential prenatal care is not provided by a midwife or a doctor. (Scroll all the way to the bottom for my best pregnancy salad recipe!)
Cultural expectations.
There is nothing more important for a healthy pregnancy than the simple yet profound daily choices that an expectant mother makes about her diet. Our culture gives girls and women very unhealthy messages about their physical appearance and especially about weight gain and fat. As a result, many pregnant women restrict what they and their baby need in order not to gain “too much.” Others feel that pregnancy is the one time when it is socially acceptable to gain weight, and over-indulge in nutritionally empty “treats.” As a doula, I believe we should be much more concerned about what we are eating than what we are gaining. I encourage you also to focus on the quality of your nutrition rather than a number on the scale.
The American Diet
The typical modern American diet is highly processed, heavy in refined carbohydrates and artificial fats, and deficient in many important vitamins and minerals. Supplements may make up for some of what is lacking, but supplements such as prenatal vitamins can never really compensate for an inadequate diet. People are designed to eat foods, not isolated nutrients, and man-made supplements cannot provide what is readily available from nature: a perfect balance of ingredients which may work together in ways that we do not yet understand. Wherever possible, meet your nutritional needs with whole foods, in as close to their natural state as possible.
Protein: (Food is medicine!)
In addition to growing a new, 7-10 lb human being, your body must also create a specialized organ, the placenta, and expand your blood volume by over 50%. Your body can only create new tissues with protein!Adequate protein during pregnancy is essential both for your growing baby and to support healthy blood volume expansion and liver function. Assuming you are getting enough calories, most women require 60-70 grams of protein in early pregnancy. By 18-20 weeks, this should be increased to at least 100 grams of protein daily to give your body the necessary resources to expand the blood volume.
Fluids: (You can be dehydrated without realizing it)
Drinking enough water is also necessary for blood volume expansion. Most Americans are chronically dehydrated and have taught themselves to suppress and ignore their body’s thirst signals. Avoid sugary, carbonated, and caffeinated drinks. Drink water, milk, and herbal teas- at least 2-3 quarts each day.
Fats
Your baby needs fatty acids for his or her neurological development, but not all fats are created equal. Avoid hydrogenated “fake fats” and when possible, choose products including animal fats (whether meat or dairy) from healthy, pasture-raised livestock. Because our modern diets are severely deficient in omega-3s and omega-6s, you may want to talk to your doctor or midwife about adding either vegetable based (flax, borage, pumpkin etc oil) or a good-quality fish oil. Choose full-fat dairy products, and include foods like nuts, avocados, and coconut milk in your diet.
Greens
Learn to love your dark greens: kale, swiss chard, collard greens, mustard greens, asian greens, which are rich in minerals and vitamin K and support liver function. Some herbs (nettle, parsley) and wheatgrass juice are other good sources. Aim for at least 8 green veggies weekly (green beans, asparagus, broccoli, spinach) including 4-5 servings of dark green leafies listed above. Dark yellow and orange fruits and vegetables (squash, sweet potatoes, carrots, cantaloupe, citrus) should be consumed several times a week.
Make calories count!
Cut out sugary drinks, candy, empty-calorie dessert foods, white flour products, and highly refined/processed convenience foods. Why put something in your body that isn’t good for you and your baby too? Don’t waste your caloric intake on foods that are only satisfying for a moment and don’t give you that long-lasting sense of fullness.
Limit treats to special occasions. Find those higher-protein substitutions for foods you love such as high protein pasta vs regular pasta, high-fiber, high-protein flatbreads or bakery roll-ups instead of tortillas, hemp bagels instead of wheat bread.
Try to sit down and enjoy a meal. It is much more fulfilling and satisfying to pay attention to every delicious bite instead of trying to cram down some food while you’re driving or scrolling through your phone. Studies show we eat less when we pay attention to what we eat. You deserve to enjoy your meals!
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How much?
1 oz serving of cheese is about the size of a pair of dice. 3 oz serving of meat is about the size of a deck of cards.
It’s easy to check nutritional labels for protein counts, even if you go out to eat, which will help you keep track of your protein intake.
Protein counts in common foods:
1 cup cooked spaghetti = 8 gms
3 oz beef = 20 gms
3 oz pork = 21 gms
3 oz chicken = 25 gms
3 oz turkey = 27 gms
3 oz salmon = 19 gms
1/2 cup canned tuna = 19 gms
3 oz shrimp (14 medium) = 17 gms
1 hamburger patty = 22 gms
1 oz hard cheese (1/4 cup grated) = 7 gms
1/4 cup grated parmesan = 9.5 gms
1 slice wheat bread = 3 gms
1 slice hemp bread = 13 gms
How to add some extra protein to your days:
Start your day with a high-protein breakfast. Pack quick, portable high-protein snacks so you are never far from good food choices. Read food labels to keep track of protein intake.
Trouble Sleeping?
Night-waking can be caused by low blood sugar. Keep a snack by your bed so that you can eat a little something as soon as you wake up. This will help with morning sickness too!
Recipe for the best pregnancy salad
Start with your Greens:
Kale
Arugula
Red/Green leaf, butter lettuce
Romaine
Cabbage - green, red
Add a protein
Salmon
Lentils
Grilled Chicken
Cooked beans
Cheese
Hard boiled eggs
Tofu
Add additional veggies or even fruits
Avocado
Roasted beets
Carrots
Apples
Celery
Broccoli
Sprouts
Apples
Get seedy! And add some crunch.
Hemp seeds
Sesame seeds
Walnuts
Bacon
Crutons
Add some dressing
Olive oil & lemon juice
Olive oil & rice vinegar
Olive oil & apple cider vinegar
salt, pepper, seasoning
