Holistic Diet Tips for Expectant Mothers
It was often said that a pregnant woman should eat for two. This is entirely untrue! What is true is that during pregnancy a woman’s body should intake the healthiest nutrients and vitamins and stay balanced, in order to have an enjoyable labor, birth and postpartum phase.
Good nutrition during pregnancy is very important to keep both Mommy and baby healthy. You should consume about 300 more calories per day than you did before you became pregnant.
Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well balanced diet. Here are some of the most important foods you need:
- Avocado: Loaded with Folic acid, it is essential for your baby’s brain! It also contains potassium, vitamin C, and vitamin B6 which help you with the morning sickness!
- Broccoli: The all times favorite cruciferous vegetable, packed with plenty of vitamins A and C, with a calcium bonus to build those baby-bones, as well as baby-friendly folic acid.
- Carrots: Carrots are tops when it comes to vitamin A, which is so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go!
- Edamame: These green pods are actually very tasty cooked soybeans. Packed with protein, calcium, folic acid, and vitamins A and B, edamame can be scooped up as a healthy snack.
- Lentils: Rich in folic acid and protein, vitamin B6, and iron, Lentils are one of the most important ingredients that readily absorb a variety of flavors from other foods and seasonings making them a yummy add-on to most meals.
- Mangoes: mangoes contain more vitamins A and C per bite than a whole salad! This tropical favorite, also packed with potassium, is especially versatile, a perfect complement to sweet and savory dishes.
- Nuts: Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they’re high in fat, it’s mainly the good kind, especially when it comes to baby- brain-boosting DHA, which is found in walnuts.
- Spinach: Rich in folic acid, iron (which you need for all those blood cells!), vitamin A, and calcium, spinach is essential in a prenatal diet.
- Yogurt: Cup for cup, yogurt contains as much calcium as milk — but it’s packed with protein and folic acid too
Of course this is just a small list of foods and nutrients. It is highly recommended for all pregnant ladies to visit a Holistic Nutritionist at the beginning of their pregnancy and follow up in the postpartum phase to stay fit, and pass the best nutrients to their babies while breastfeeding!
Elise Bou Malham
Prenatal & Holistic Coach