Recently I read the book Real Food for Pregnancy by registered dietitian Lily Nichols. She does a great job simplifying what foods we should eat and those we would be best avoiding during pregnancy. The book is backed with research and provides more than nutrition advice. The summary of the book explains the importance of embracing real food during pregnancy.
What is “real” food? Simply stated it is food in its natural form from nature that is not processed in a way that removes its nutrients. When one eats real food, you will be eating food that is nutrient dense and satisfying. Prenatal nutrition can be confusing. We all want the best for our babies, but an astonishing amount of what we’ve been told about pregnancy nutrition is not backed by current research. Prenatal nutrition doesn’t have to be confusing.
Below are five foods for a Healthy Pregnancy:
- Whole Eggs (Whites & Yolk). Eggs are packed with protein, choline, B-vitamins and other vital vitamins and fats that should be part of every prenatal diet.
- Avocado. An avocado a day keeps morning sickness at bay. It is rich in vitamin B6 and potassium, both have been shown to reduce morning sickness. Avocados are also packed with healthy fat and 10g of fiber.
- Kale. Leafy greens are the riches source of folate. This is a vital component in nervous system development. Kale is also rich in magnesium, potassium, fiber, vitamin C and beta-carotene.
- Bone Broth. Lucky for you, you can find bone broth premade in many stores. It is a fantastic source of calcium and magnesium. It is also packed with glycine. Glycine is an amino acid that the body uses to create protein, which it needs for the growth and maintenance of tissues and for making hormones and enzymes. For example, add bone broth instead of water the next time you cook rice.
- Full-fat Kefir or Yogurt. These are filled with calcium and other minerals. Don’t be afraid of full-fat. Full-fat food sources provide the benefit of fat-soluble vitamins and ensure you are absorbing other minerals properly. These two products are also fermented, which will provide probiotics that benefit your digestion.
If you are interested in learning more check out the book Real Food for Pregnancy. We specialize in chiropractic care for expectant mothers and would be honored to be a part of your care team as you prepare to welcome a new baby to your family!
Melanie Dockter, DC CACCP