As I sit to write about nutrition, diet, food, eating and all the rest- I am struggling. I do not want to be judgy, I do not want to assume that folks don’t know how to eat. Or that everyone has easy access to the perfect pregnancy diet.
Ultimately the best advice I can give about eating during pregnancy is:
- Eat as wide a variety of foods as possible.
- Cook your own food as much as possible.
- Eat fresh vegetables and fruits.
- Avoid processed foods where you can.
- Drink water.
There is no one way, one perfect pregnancy diet.
More tips for nutrition during pregnancy
Eating for two does not mean eating double the calories. In fact pregnancy does not require many more calories than not being pregnant, just a couple of extra protein rich snacks. But eating for two does mean eating smart, nutrient-dense foods.
These are suggestions for nourishing yourself, your baby and your family during your pregnancy. This is an opportunity to look at what you eat and make positive changes.
- Enjoy your food. Eat a healthy diet of a wide variety of fresh, clean, organic (where possible) foods
- Concentrate on vegetables, choose many and try new ones often, especially green leafy vegetables like kale, chard and arugula.
- Add fresh fruits. Whole fruits are more nutritious and have more fiber than juices, try to avoid large amounts of fruit juices.
- Good quality proteins such as, eggs, dairy, meat, chicken, a variety of beans, tofu and seitan. Protein is especially important to your baby and you have an increased need for protein while pregnant. If you are lacto ovo vegetarian please eat a variety of eggs and dairy everyday. If you are vegan please add a supplement of B12 to your diet.
- Dairy; you can eat whole milk, cheese, and yogurt.
- Whole grains; brown rice, quinoa, bulgur, whole-wheat pasta, whole grain breads, polenta, and barley.
- Try to limit processed white foods, pasta, bread, and pastries to 1 serving a day, and generally limit processed foods as much as possible.
- Drink to thirst drinking water, herbteas and infused water.
- Please avoid tuna and high mercury fish, soft cheeses, processed luncheon meats during pregnancy
- Avoid buffets when out, especially if you are not sure of how long the food has been sitting.
- Avoid Alcohol
Recipe: Treesa’s Vegetable Soup
This super easy soup is an easy way to increase the servings of vegetables in your day.
- 1 onion, chopped
- 2 med carrots, coarsely chopped
- 2 stalks celery (if you have it) chopped
- 1 bell pepper (if you like it) chopped
- 1T olive oil
- Sautee veggies till softened in the oil
Dried herbs- basil, oregano, parsley, thyme, marjoram, choose 1 or 2 or use your favorite blend of spices. Add chili flakes for heat, smoked paprika for the smoky bitter flavor. Saute for a minute more
- 1 quart stock, chicken or veggie broth
- 1 can crushed tomato, or 2-3 chopped fresh tomato
- assorted veggies about 3-4 cups
- Chopped cabbage
- Green beans cut in 1 inch pieces
- Broccoli cut small
- Zuchini sliced
- Small amount of potato, or sweet potato
- Or whatever looked good!
Simmer till veggies are tender, add water if too thick.
Chopped swiss chard, and spinach are great choices, if you want to add kale add it with the veggies and simmer longer.
Top with fresh herbs, parsley, basil or mint!
This makes a great basic veggies soup, and you can change it by adding protein – beans or meat to it.