Healthy food for mums to be

After having spoken all about fitness during pregnancy and the dos and don’ts let’s dive into the nutrition side of things. I am a Certified Holistic Health Coach and have done several nutrition studies, dove into the pre- and post-natal side of nutrition very recently as I found out I was pregnant myself and I specialize in gut health disorders and intolerances.

After having found out you are pregnant your body might already feel different, bloated and or uncomfortable. It is possible you are experiencing what is called ‘morning sickness’ or perhaps be having a very enjoyable and comfortable time all together. During this read you will be able to understand exactly what a balanced nutrition during pregnancy means and how to ensure both you and the baby are well nourished.

First things first, if you have any dietary restrictions for whatever the reason, do not feel guilty and keep doing as you do. Vegan, vegetarian, pescatarian, lactose intolerant … there is absolutely no problem at all. You will be having blood tests almost every gynaecological visit and they will be able to flag something, should you develop a deficiency in any vitamin or mineral such as iron or B12 depending on your nutritional choices.

There are things to avoid from the very beginning, them being: alcohol, cigarettes, raw meats / raw fish / raw eggs and unpasteurized cheeses.

A cup of coffee a day if you were already doing so, is great to keep doing. Ensure you wash your vegetables and fruits thoroughly and keep an eye out on how certain foods make you feel as you might notice changes to what you’re already used to.

A good prenatal vitamin from the start is key to keeping your mineral and vitamin levels on track, should you be vegan and already taking B12 you can continue to do so and ensure your intake of water is stable throughout the day, Hydration is extremely beneficial even though it might have you walking to the toilet even more frequently.

Why is there such a fuzz with food during pregnancy and why so many myths?

Understanding we all come from different cultural backgrounds will help solve many of these mysteries. If you come from India where the majority of the population is vegetarian, a doctor would never think of questioning the dietary needs of the pregnant woman however if you are European, you might face awkward moments at the gynaecologist when talking food intake as vegetarianism or veganism is not yet seen as common or healthy. It depends on where you come from and how your parents were raised. You might hear things such as do not eat pineapple or papaya, do not come close to a soft-boiled egg or steer clear from eating cheese all together. Nutritionally there is no hard evidence or research to support these facts mentioned earlier.

All in moderation is fine except for the few things to avoid that have been highlighted at the very beginning (alcohol, cigarettes, raw meats / raw fish / raw eggs and unpasteurized cheeses.)

Are you eating for two now? The answer is no you are not.

You want to strive to be eating twice as well not twice as much. The actual caloric intake only raises in a couple hundred and specially during the end of the pregnancy. Your food intake in terms of portions should remain the same. You will notice however that eating smaller meals more frequently throughout the day will ease your digestion.

Understand that during this time all your internal organs around the belly area are having to shift in order to accommodate a growing uterus. This might have a big impact in pressure around your intestines making the flow of feces a bit harder and creating some form of constipation for you.

Eating foods high in fibber such as flax seeds, oats, chia seeds, fruits with peels, green vegetables, raw nuts … will tremendously help these nasty moments together with a good physical activity and a minimum of 2 litres of water a day.

Depending on where you live, the general guidelines I would give would be:

• Eat locally sourced and seasonal produce.
• Heighten the vegetable and fruit intake.
• Cook and eat home as much as possible so you know what’s in your food.
• Explore new flavours after your first trimester, you might discover new favourites.
• Reduce the sugar and processed food intake.
• A coffee a day is perfectly ok.
• Keep a track of your bowel movements and notice any triggers to your bloating, constipation or diarrhoea.
• Wash your vegetables and fruits thoroughly, you can soak them in apple cider vinegar for 5 minutes to aid the process.
• No raw fish, no raw meats, no raw eggs, no unpasteurized milk or cheese.
• I am a NO towards alcohol, I did drink the occasional alcohol-free beer for the taste and was a great refresher.
• Water, water and water.
• A good daily pre-natal vitamin supplement from day one and B12 if you’re vegan or deficient in this vitamin and already taking the supplement.

Weight gain and pregnancy is another big topic, how much should you gain is never going to be written in a chart even though you will find them all over the internet.

We are all unique individuals with unique metabolisms, genetical backgrounds, digestive systems and dietary needs.

Eat mindfully, twice as well and stay active. If your weight before pregnancy was healthy and within range, you will have guidelines coming from your gynaecologist as they will also be monitoring the baby’s growth and weight gain.

Unless there is a medical reason to have you on a strict diet or weight gain plan you shall eat intuitively following all guidelines above mentioned. If there’s any need for something different, you will be told so by your medical provider.

Tips for the sweet cravings:

• Make your own sweets at home such as power balls, raw cakes, oat muffins etc. You will be able to control the amount of sugar in them and even use maple syrup, coconut sugar or stevia as substitutes. In one of my previous articles, I share a couple recipes of homemade vegan sweets.
• Keep the fridge full of yogurts, dairy free or not these are a great snack to be paired up with fruit slices, nuts, seeds and a drizzle of honey to satisfy those cravings.
• Buy dates, they are packed with vitamins and minerals and are a great thing to go for when suffering from bloating or constipation due to their fibber content. Limit them to three a day.
• Healthy bars always available in your purse allows you to never eat with an urge or high craving. There are many brands in the market that source healthy snacks with five ingredients maximum, no additives or preservatives and no added sugars. I can highly recommend, Go Macro, Rhythm108, Kookie Cat, Deliciously Ella … these were my personal favourites aside from making my own sweet treats at home.

In a nutshell, you are now pregnant, enjoy every day as it will seem like it lasts for long but you will cherish it forever when it’s gone.

You are not powerless and definitely not eating for two.

Stay active and healthy and surround yourself with other pregnant women that are going through the same as you are.

I am here to help you through the process with physical activity and nutrition programs.

You can download free resources on my website ( https://www.activwellness.ch/resources ) and email me anytime should you need friendly advice.

You got this!!

About the author:
Rocio Dos Santos Arenas is an Holistic Health Coach specialized in gut health conditions and food intolerances and is a trained Pilates and Yoga instructor and movement enthusiast. She is currently living in the French part of Switzerland spreading knowledge and awareness about the importance of a healthy body and a healthy mind and transforming people through an active lifestyle with group classes, courses, workshops, retreats. She found her company Activ Wellness to provide you with the guidance, tools and support you need and bring changes and so you become stronger, healthier and more focused. 

 

 

• coaching
• Food
• healthy food
• moms to be