Hey there! If you’re all about natural living, holistic health, and doing the best for your baby, this post is for you. Prenatal nutrition is super important for your growing little one, and there are plenty of wholesome, natural ways to make sure you’re both getting what you need. Here are some great tips and tricks for keeping your diet nutritious and natural during pregnancy.
Whole Foods Are Your Best Friends The cornerstone of a natural health consultant’s advice is whole foods. These are foods that are minimally processed and packed with nutrients. Think fresh fruits and veggies, whole grains, nuts, seeds, and proteins.
- Fruits and Veggies: Aim for a rainbow on your plate. Different colors mean different nutrients. Think spinach, carrots, berries, and sweet potatoes.
- Whole Grains: Quinoa, brown rice, and oats are fantastic for energy and keeping you full.
- Proteins: Eggs, beans, lentils, organic chicken, fish, and red meat provide essential amino acids for you and your baby. Opt for grass-fed beef and pasture-raised pork for higher nutrient content and a more natural choice.
Organic and Non-GMO Options Whenever possible, choose organic and non-GMO foods. These options reduce your exposure to pesticides and genetically modified organisms, which is especially important during pregnancy. Your local farmers’ market is a great place to find fresh, organic produce.
Locally Sourced Meats and Dairy Choosing locally sourced meats and dairy products not only supports your local farmers but also ensures you get fresher, more nutritious options. Here’s why you should consider it:
- Freshness: Locally sourced products are often fresher because they don’t have to travel long distances.
- Quality: Local farmers often use sustainable and humane farming practices, leading to higher quality meats and dairy.
- Community Support: Buying local helps support your community’s economy and keeps small farms in business.
Full-Fat Foods Are Essential Don’t shy away from fats! Full-fat foods are crucial for your baby’s brain development and can help keep your energy levels steady.
- Avocados: Delicious and versatile, packed with folate and potassium.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are fantastic for omega-3s and protein.
- Full-Fat Dairy: Choose full-fat milk, yogurt, and cheese for calcium and vitamin D.
- Coconut Oil: Great for cooking and packed with healthy medium-chain fatty acids.
Cook at Home as Often as Possible Preparing meals at home allows you to control the quality of ingredients and ensure you’re eating the healthiest options available. Plus, cooking at home can be a fun and relaxing activity that lets you experiment with new recipes and flavors.
Stay Hydrated Hydration is key. Aim to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, try to drink 75 ounces of water daily. Water supports your increased blood volume, helps prevent constipation, and keeps you and your baby hydrated.
Herbal Teas for a Boost Certain herbal teas can be beneficial during pregnancy, but always check with your healthcare provider first. Some popular options include:
- Red Raspberry Leaf Tea: Believed to tone the uterus and ease labor.
- Ginger Tea: Great for nausea and digestion.
- Peppermint Tea: Can help with digestive issues.
Mind Your Micronutrients Pregnancy increases your need for certain vitamins and minerals. Here are a few to keep an eye on:
- Folate: Crucial for preventing neural tube defects. Find it in leafy greens, citrus fruits, and beans.
- Iron: Supports increased blood volume. Good sources are lentils, spinach, grass-fed beef, and pasture-raised pork.
- Calcium: Important for your baby’s developing bones. Look for it in dairy products, fortified plant milks, and leafy greens.
- Vitamin D: Helps with calcium absorption and immune function. Sunlight is a natural source, and it’s also found in fatty fish and fortified foods.
Vitamin D3 with K2 If you live above the 33rd parallel (like in Michigan), getting enough sunlight for adequate vitamin D can be challenging, especially during the winter months. Vitamin D3 is crucial for calcium absorption and bone health, and pairing it with vitamin K2 can enhance its benefits. K2 helps direct calcium to the bones and teeth where it’s needed, preventing it from depositing in the arteries.
- Sources of Vitamin D3: Fatty fish, fortified foods, and supplements.
- Sources of Vitamin K2: Fermented foods like natto, sauerkraut, and certain cheeses, as well as supplements.
Tips for Vegetarian and Vegan Moms If you’re following a vegetarian or vegan diet, there are plenty of ways to ensure you and your baby get all the necessary nutrients:
- Protein: Plant-based proteins such as beans, lentils, tofu, tempeh, quinoa, and nuts are excellent sources.
- Iron: Include iron-rich foods like spinach, lentils, chickpeas, and fortified cereals. Pair these with vitamin C-rich foods (like citrus fruits) to enhance absorption.
- Calcium: Fortified plant milks (such as almond, soy, or oat milk), leafy greens, almonds, and tofu are good sources of calcium.
- Vitamin B12: Since B12 is primarily found in animal products, vegans should consider fortified foods or supplements to meet their needs.
- Omega-3 Fatty Acids: Flaxseeds, chia seeds, walnuts, and algae-based supplements are great sources for vegetarians and vegans.
- Zinc: Beans, chickpeas, lentils, nuts, seeds, and whole grains can help meet your zinc needs.
- Vitamin D: Spending time in the sun is great for natural vitamin D, but fortified plant milks and supplements can help ensure adequate intake.
Supplements Can Help While whole foods should be your primary source of nutrients, sometimes supplements are necessary to fill in any gaps. Prenatal vitamins are specifically formulated to support pregnancy. Look for ones that include folate, iron, calcium, and DHA (an omega-3 fatty acid).
Best Whole Food Supplement Recommendations Here are some of the best whole food supplements to consider during pregnancy:
- Garden of Life Vitamin Code Raw Prenatal: A comprehensive whole food prenatal vitamin that includes probiotics, ginger, and vitamin D3.
- MegaFood Baby & Me 2: Made from real food and added nutrients, providing key vitamins and minerals including iron and vitamin D.
- New Chapter Perfect Prenatal Multivitamin: Fermented with probiotics and whole foods, gentle on the stomach, and supports baby’s development.
- Nordic Naturals Prenatal DHA: An excellent source of omega-3s derived from wild-caught fish, essential for baby’s brain development.
- Pure Synergy PureNatal: Made with organic fruits and vegetables, providing a gentle and effective formula for both mother and baby.
- Heart & Soil Prenatal Health Stack: An organ-based supplement designed to provide essential nutrients for prenatal health, made from high-quality, grass-fed sources.
Avoid Harmful Substances Keep your diet free from substances that could harm your baby. This means avoiding alcohol and limiting caffeine.
Listen to Your Body Every pregnancy is unique, so it’s important to listen to your body. Cravings can sometimes indicate what your body needs, but it’s also important to make balanced choices. If you’re ever unsure, chat with your midwives.
Recommended Books on Prenatal Nutrition For more in-depth information on prenatal nutrition, here are some excellent books:
- “Real Food for Pregnancy” by Lily Nichols – This book offers comprehensive guidance on nutrition for pregnant women, emphasizing whole, unprocessed foods.
- “The Nourishing Traditions Book of Baby & Child Care” by Sally Fallon Morell and Thomas S. Cowan – A great resource for traditional, nutrient-dense foods during pregnancy and beyond.
- “Beautiful Babies” by Kristen Michaelis – Focuses on natural nutrition and holistic practices for a healthy pregnancy and baby.
Conclusion Embracing a natural and wholesome diet during pregnancy is one of the best ways to nurture your baby’s development. By focusing on whole foods, full-fat options, and staying hydrated, you’ll be giving your little one the best possible start in life. Remember, the journey of pregnancy is a beautiful, natural process, and nourishing yourself with love and care is the perfect way to honor it. Happy eating and happy pregnancy!
Warmly,
Patricia, Your Midwife
Disclaimer
The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with a healthcare provider or midwife before starting any new supplement or herbal remedy, especially during pregnancy. Individual needs and responses may vary.
Love & Root Homebirth Midwifery and Apothecary 