I strive to eat a well-rounded and wholesome diet, but it is particularly important during pregnancy and breastfeeding. With Winter baby #2 on the way, I have been especially conscious of some key nutrients that are essential for a healthy pregnancy and baby.
High quality protein. I eat mainly a plant-based diet containing protein-rich foods such as ancient and spouted grains (quinoa is my favorite), legumes such as lentils and beans, and nuts and seeds. I occasionally eat free-range organic eggs, organic Greek yogurt and wild Alaskan salmon. If you eat meat, consider high quality sources like organic grass-fed beef, free-range poultry and eggs, and wild, sustainable seafood low in mercury.
Loads of green veggies. Rich in folic acid, which is important for fetal growth, and high in many other nutrients, green veggies also help prevent constipation that can sometimes accompany pregnancy. Sometimes I add liquid chlorophyll drops to my water bottle throughout the day. Truly a wonder food, chlorophyll rebuilds and replenishes red blood cells, is highly alkaline, anti-oxidant and anti-inflammatory.
Healthy Fats. Quality fats are absolutely vital for baby’s brain development, organ and tissue growth, and mama’s milk production. Avocados and almonds are my favorite healthy fats. I also cook with coconut oil which is another great source. Did you know coconuts are the only food containing high amounts lauric acid, which is one of the compounds in breast milk that aids the body in fighting infection? Pretty cool! You can also add chia seed oil or flax seed oil to your favorite smoothie.
Fermented foods. Abundant in probiotics, which are vital during pregnancy. Babies are born with a completely sterile gut and they culture their beneficial gut bacteria by what they receive from mama when passing through the birth canal and from breastfeeding in the months afterward. Probiotics also help mama avoid illness and constipation during pregnancy, and might reduce the risk of Group B strep. Consuming fermented foods such as kefir, yogurt, sauerkraut, daikon and kimchi during pregnancy also helps your body to process other foods more easily, which results in better nutritional absorption for yourself and your growing baby.
Omega 3s. These necessary fats are essential for baby’s brain development and guards against inflammation. These are especially important during the third trimester when brain development is at its peak. Fermented cod liver oil is a good choice for those who don’t follow a vegetarian diet. I add a few drops of O-Mega-Zen3 + EPA Liquid to some freshly squeezed orange juice in the morning. It also comes in capsule form for those who don’t have trouble swallowing pills.
Vitamin D3. Recent research suggests that Vitamin D can help reduce the risk of many pregnancy-related complications including gestational diabetes. It is important for baby’s bone and hormone development and helps support mama’s immune system during pregnancy. Breastfed babies may be able to obtain Vitamin D from mother’s milk if mom is getting more than 5,000IU per day. I prefer to optimize Vitamin D levels by getting outdoors in the sunshine for 30 minutes a day. When I can’t, I take D3 Serum by Premier Research Labs. Mushrooms are also an excellent source of vitamin D.
Magnesium. Most people are deficient in magnesium. Severe magnesium deficiency can lead to poor fetal growth and preeclampsia. Proper magnesium levels also help mom’s tissue growth and recovery during pregnancy and may help baby receive more nutrition through the placenta. I usually drink a cup of Natural Calm an hour before bedtime, but it can be difficult for many people to absorb when taken orally, especially for those with sensitive tummies. A wonderful alternative is Magnesium Bath Salts or Transdermal Magnesium Oil. In total, a pregnant woman shouldn’t exceed 600 mg from all sources unless severely deficient.
Marine Plasma. Original Quinton Hypertonic is pure marine plasma that is three times the mineral concentration of your blood. Hypertonic is ideal for energizing, rapid re-mineralization, and building the physiology. It has been used for fetal underdevelopment, prevention of physiological problems in the fetus due to toxins, alcoholism, nicotine and drug addictions, and potential correction of acquired immune-deficiencies. More information here.
What nutrients do you include in your pregnancy and breastfeeding diets? Please share below!
The information contained in this post is for informational purposes and is not meant to be a substitute for seeking the advice of a qualified health care provider.