Our Mission: We are igniting a movement that inspires parents to protect young children from harmful chemicals. Donate ยป
Charity Navigator 4 Star CharityBlog
Nutrition Pleasures & Precautions During Pregnancy
Tara DelloIacono Thies
Saturday, March 21, 2009
As much as women share in the experiences of pregnancy and motherhood, we all have our own individual challenges and circumstances. Deciding what to eat when you're pregnant may seem like one of those challenges.
Sure, there are common guidelines and precautions we all pay attention to. I however found the number of resources available to women on "what to eat" overwhelming and confusing.
Nourishing your body during pregnancy IS very important but it doesn't have to be difficult. Let me try to simplify the information for you.
You can easily nourish your body and your baby by focusing on variety, proportion, and intention. Do this on the front end and the nutrients will come on the back end. But first, keep in mind a simple list of food precautions:
Foods to Avoid During Pregnancy
* Unpasteurized juice & dairy products
* Raw or undercooked meats
* Large-size fish high in mercury: Tuna, shark, swordfish, king mackerel (how often do you really eat this anyway?) Use a tool like Environmental Defense Fund's Seafood Selector.
* Artificial flavors and preservatives such as sodium nitrates (found in most deli, aged, & cured meats like salami or bacon), partially hydrogenated oils & high fructose corn syrup
With those precautions out of the way, the fun begins! Here are some foods you deserve to enjoy that will help ensure nourishment and feeling good:
Whole Food Guide
Whole Grains
Rule of thumb: Choose whole grains whenever possible.
Tara recommends: Quinoa, LUNA Cookie, & whole wheat ziti.
Green & Healthy Rx: Buy in bulk to save money and reduce packaging waste.
Vegetables
Rule of thumb: Eat in colorful abundance.
Tara recommends: Spinach sautéed with garlic and oil, steamed broccoli with cheese, buttered squash with brown sugar.
Green & Healthy Rx: Look for locally grown veggies or try growing your own.
Fruit
Rule of thumb: Great dessert and portable snack.
Tara recommends: Have an apple or an orange on hand.
Green & Healthy Rx: Use the Dirty Dozen Pocket Guide to find produce with the lowest levels of pesticide residues.
Dairy
Rule of thumb: Eat a food with calcium at least three times a day.
Tara recommends: Milk, yogurt, cheese, and LUNA Bars.
Green & Healthy Rx: Organic milk is one of the most important organic investments you can make.
Meat/Legumes
Rule of thumb: Satisfy your hunger by including protein at each meal.
Tara recommends: Chicken apple sausages, hummus on whole-grain crackers, and edamame.
Green & Healthy Rx: Eat less meat and more legumes to lower your carbon footprint.
Fat
Rule of thumb: Choose plant-based fats.
Tara recommends: Olive oil, nuts, avocados, and ground flax seed.
Green & Healthy Rx: Eat smaller portions. It takes between 7-10 calories of fossil fuel to bring 1 calorie to your plate.
Drinks
Rule of thumb: Sip water all day long to get in at least eight glasses a day.
Tara recommends: A mixture of sparking water and a splash of 100% fruit juice.
Green & Healthy Rx: Use a reusable stainless steel bottle.
Treats
Rule of thumb: Enjoy something delectable a few times a week.
Tara recommends: A few pieces of dark chocolate, rice pudding, and banana bread.
Green & Healthy Rx: Choose those with organic ingredients to support more sustainable agriculture practices.
Time Savers
Rule of thumb: Focus on healthy conveniences.
Tara recommends: Use fresh or frozen, pre-cut, pre-washed vegetables. Stock up on healthy lunch items such as soup, whole-grain crackers, sandwich meat without sodium nitrates, cheese, and pita bread.
Green & Healthy Rx: Use glass or stainless steel containers when you need to keep your snacks handy.
Give yourself a break by keeping "what to eat" simple. My hope is that this relieves you from any of the confusion and conflicting information I found out there. Strive for a "do the best you can" approach, take your prenatal vitamins, and save the rest of your energy for the new someone in your life, who will need it so much more.
Tara DelloIacono Thies, RD, LUNA Nutrition Strategist at Clif Bar & Company.
