Eating Well During Pregnancy

Food is always on my mind. As a certified Chef who worked in restaurants for well over 10 years, there is not a day when I do not think about what to cook or bake. Nutrition is one aspect of pregnancy that can be challenging. This is where old wife’s tales meet science and we are left confused. Should I be eating more? What can I eat and what should I avoid? Which foods are good for my growing baby? How do I make sure that my baby gets all the nutrients they need without unhealthy weight gain? And then there are those crazy cravings - are those normal?

I have no intention of making this more complicated than it needs to be. Nutrition should not be complicated. Eating healthy needs to be easy, otherwise we won’t be able to do it. Pregnancy is not the time to follow some fad diet. It is not the time to hyper-focus on your weight and it is most definitely not the time to deprive ourselves of anything. You heard it here first - it is ok to eat the ice cream, chocolate or cupcake. Everything in moderation and healthy balance is key. So, how can we make sure that we eat well? Start off by eating “real” food. Try to stay away from processed foods, ready to serve dinners, and foods that lists things on the ingredients list that you cannot pronounce. Chemicals have no place in food. Your food should grow on a tree, bush, vine or under ground. You should eat fresh meat, veggies and fruits rather than their frozen or canned counterparts. Your primary source of hydration should be water - the recommendation is 64oz a day (go and fill you glass now).

I often get asked what normal weight gain in pregnancy looks like. Personally, I am not a fan of statistics when it comes to pregnancy weight. We all start at a different weight, some of us are underweight when we get pregnant, others may get pregnant when they are already working on healthier eating habits. We need to be aware of where we start and go from there. An average woman (who even comes up with calling any woman average?) will gain between 25-35lbs during her pregnancy. If you are starting out with a low BMI, the expected weight gain is between 28-40lbs while women that have a high BMI should gain somewhere between 10-25lbs. Please do not let these numbers stress you. If you are eating healthy, nutritious meals and you and your baby are doing well, the weight gain should be taking a back seat.

Enough of the weight talk. Let’s focus on what we should be eating during our pregnancy. I mentioned above that fresh fruits and vegetables are your best friends. If you develop gestational diabetes, you may need to slow down on the fruits but there are some fruits that you can continue to eat such as berries. Women who develop gestational diabetes should consult with a nutritionist to help them adjust their diet and better manage the diabetes. For everyone else, your diet should include carbohydrates, fats, proteins as well as minerals and vitamins. Throughout your pregnancy, you should consume about 300 extra calories per day. One snickers bar has 215cal while one apple has around 95cal. You pick.

There are certain foods we should avoid when pregnant. I will say that the list varies a little depending on who you ask. In Germany, the recommendations are much less restrictive than in the United States for example. In the US, doctors recommend to stay away from hot dogs, deli meats and unpasteurized cheeses. Furthermore, it is advised to cook all meat and fish until well done. This leaves us without sushi, juicy steaks and we will also need to skip the feta cheese on our salad. It is up to you to decide which risks you are willing to take when it comes to your diet. I would be mindful of how you source your groceries. It would have never crossed my mind to stop eating my steak medium done, but I also purchase my meat locally from butchers that I know well and trust.

Another hot topic is caffeine. Should you cut it out completely? Can you drink you coffee? My favorite OBGYN in Germany always said that a cup of coffee a day is fine. So is a small glass of coke (even though it is really, really not healthy at all). Keep in mind that studies have shown that high caffeine intake during pregnancy could result in a smaller birth size which may lead to problems later in your child’s life. Again, these are personal choices that we have to make for ourselves and our babies. No judgement here - I totally understand that our cup of coffee in the morning may just be what helps us through the day.

Now you know which foods you may want to avoid, but what should you actually eat? Good news here - anything goes! I recommend whole grains, beans, rice (brown is preferred), potatoes, oatmeal, dairy products, fruits, vegetables, whole wheat bread, nuts, fresh meats (pork, beef, lamb, chicken) and your choice of milk. These foods provide folic acids, amino acids, vitamins, minerals - everything you need to help your baby grow healthy and strong. Did you see that sugar was not on the list? We really do not need refined sugar in our diet. You can substitute with fruit (for example dates to sweeten oatmeal) or honey. You may be surprised that once you transition away from sugar, when you do eat sweets they seem just way to sweet all of a sudden.

Some of my favorite foods during pregnancy are listed below. These are pregnancy super foods! Incorporating them in your diet has incredible healthy benefits for mother and baby.

Okra - this is my number one. Okra is an excellent source of folate with 1 cup providing 15% of woman’s daily need. Okra is also high in fiber, protein, Vitamin B2 and K. If you do not like the texture, try blending it in a smoothie!

Papaya - this may seem random, but eating Papaya really helped me during my pregnancies. I suffer from Thrombocytopenia during pregnancy, a condition that causes very low platelet counts. Eating fresh papaya can help increase your platelets and it helped me avoid steroids in late pregnancy. Papaya is also rich in Vitamin C. If you are suffering from low platelets, pomegranate may help increase your numbers as well.

Baobab - I use baobab powder in my smoothies every day. Baobab is high in soluble and insoluble fiber which helps keep your digestive system moving. The high Vitamin C content is an additional benefit.

Spinach- I know, not everyone’s favorite but its high Iron content makes this a real asset in your fridge. If you do not like spinach sautéed or steamed, maybe try adding it to a smoothie, quiche or stir fry.

Sweet potatoes - who doesn’t like sweet potatoes? They are rich in Vitamin A and Potassium and should not be missing in your diet. No worries, you don’t have to hide them in a smoothie. Sweet potatoes are versatile! You can add them to a stir fry, boil them, bake them, sauté them in butter and sage, or season them with a little salt and herbs. No sugar needed!

Lentils - another undervalued legume. Lentils are amazing because they are rich in protein, iron, and folate. You can cook them, add them to your rice or use them in soup.

Salmon - Salmon is incredibly healthy for pregnant women (in moderation). Salmon is rich in DHA, Vitamin A and E. You can eat around 8 oz per week.

It can be hard to prepare food when we are expecting. Sometimes the thought of raw meat can make our stomach churn. If this is the case for you, you may consider hiring someone to meal prep for you. I offer meal prep services for all of my clients and we work together to find foods that they can enjoy, regardless of any dietary restrictions they may have. I also provide a series of recipes to my clients with gestational diabetes - we will talk more about that another day.

The bottom line is that pregnant women should not feel hesitant to eat, or to step on a scale. Your body needs nutrients to help your baby grow! Venture out to your local farmers market, purchase a farm share or think about some foods you really like and try to cook them at home with fresh ingredients! Cooking can be a fun activity that you can share with your partner and even your older kids.