Nutrition

Nutrition

THE WHOLEFOODS PREGNANCY DIET

Tuesday, February 2, 2016

WRITTEN BY - Nutritionist and BodyLove expert - ZOE DENT

When you consider the principle that ‘you are what you eat’ it’s quite easy to see that the health of your bub is going to be directly correlated to the food that you put into your mouth.

If you eat well this will have a direct positive influence on the nutrient supply to the bub. This can be challenging at times, especially in the first trimester if you experience morning (or all day!) sickness. Just remember to eat the best you can for how you feel that day, and don’t stress too much if that is just egg and bacon rolls for a few days.

Listen to your cravings as it is your body that knows what you need best!
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To help guide you on the path to a glowing pregnancy Iets start with what a healthy pregnancy diet looks like.

I believe the foundation of eating well during pregnancy is to commit to a whole food-based diet. This means cutting down or eliminating as many processed foods as possible and concentrating on foods that are grown or raised naturally, without unnecessary added ingredients such as hormones, antibiotics, pesticides or preservatives.  

Be aware of any allergies or sensitivities you my have, however for the general population, fresh fruits, vegetables, whole grains, high quality meats, yogurt, eggs, beans, legumes, nuts, purified water and seeds should be the mainstay of a pregnancy diet as these foods provide the highest nutritional value.

There are some key nutrients you need for each trimester (such as iron, calcium and folic acid) which I will focus on in coming posts, however dietary foundations that are key for optimum pregnancy health include:

  • Good quality protein sources- try to include a source of protein in every meal. This doesn’t have to be animal protein as there are lots of plant based protein sources that are just as beneficial
  • Unlimited green leafy vegies- and moderated starchy veg, such as sweet potato and pumpkin, and unprocessed grains, such as whole oats, quinoa, buckwheat and brown rice
  • Healthy fats- such as Omega 3’s are imperative to feed you and your babies growing brain. Good sources include oily fish (wild salmon, sardines) nuts (almonds, walnuts, brazil) seeds (pumpkin, sunflower), and avocado
  • Keep hydrated- your body needs to be well hydrated during this precious time so make sure you aim for at least 2L water per day. Sip slowly if you are finding it hard to keep the liquids down, and flavor with cut fruit, herbs or iced tea so that you are tempted to drink more
  • Finally, remember to avoid listeria & salmonella risk foods, alcohol and caffeine

SalmonavocadoNuts

Diet plan snapshot

  • Breakfast- scrambled eggs with avocado on buckwheat toast or ABC nut butter on rye toast
  • Morning Tea- Bowl of natural yoghurt topped with nuts & seeds & cinnamon
  • Lunch- Nourish bowl (quinoa/rice, vegies & protein such as eggs or fish), roast vegetable frittata & greens
  • Afternoon Tea- Apple pieces with sliced hard cheddar. Flaxseed crackers with hummus
  • Dinner- baked salmon with wilted greens and sweet potato,  meatballs on zucchini or soba noodles.

breakfast bowlLunch bowlDinner bowl

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