This is for all of you expectant moms out there; this Mother’ Day, give yourself the gift of a healthy pregnancy! Here are some nutrition tips to consider for the two (or more) of you!
Consuming sufficient amounts of protein is critical for women during pregnancy. Experts suggest that women should consume 75-100 grams of protein during pregnancy. Protein helps the fetal tissue, including the brain, to grow and it is also important for the blood supply. Some research shows a decreased risk of preeclampsia and other pregnancy complications with adequate protein intake. Here are some great sources of protein: grilled chicken breast (36 grams for a four-ounce serving), Greek yogurt (about 17 grams for standard container), mixed raw nuts (about 9 grams per 1/3 cup serving), green peas (about 8 grams per cup), and tofu (10 grams per quarter block).
It is very important to consume ample iron during pregnancy increase your blood volume and prevent anemia. Awesome sources of iron include leafy greens (spinach, kale, collards, and chard), lentils, beans, raw nuts, turkey, fish, and lean beef.
Folic acid is the single most important nutrient to consume in order to help prevent neural tube defects such as spina bifida. It is often recommended to take a folate supplement during pregnancy. Folate is a B-vitamin. B vitamins are water-soluble so it is near impossible to consume too much; in other words, what you do not use, you pee out.
Omega-3s, particularly DHA, is critical for the healthy development of your baby’s organs and brain. The best source of DHA is fatty fish like sardines, salmon, trout, mackerel and other fish choices that are not likely to have mercury. Make your fish choices using this chart from the Natural Resource Defense Council.
Last, but not least, turn to fermented foods (kefir, kombucha, tempeh, sauerkraut) for their probiotics. It is your gut that determines the health of your baby’s gut. Probiotics are the absolute best way to increase the healthy flora in your gut so that baby’s gut will be healthy too!
Happy Mother’s Day! Here’s to the healthiest pregnancy imaginable!