Two Day Magazine

You Are What You Eat! (And So Is Your Baby!)

There is so much conflicting information out there about nutrition and what are the best and worst foods to eat when you are pregnant. The average woman needs to consume an extra 300 calories in the last six months of her pregnancy per day from nutrient-rich food to help your baby thrive, and keep your body protected and nourished, as well. Here is a list of 5 beneficial, delicious foods to help you stay strong and healthy your pregnancy, and five foods to push off your plate.

Foods To Love:

1. Quinoa (or other whole grains): Truly a “superfood”  because it not only contains more protein than most meats, but it also contains more iron than other grains, is high in fiber, which can reduce your risk for constipation and hemorrhoids, has high levels of riboflavin, magnesium, zinc, copper, and folacin. It provides plenty of the amino acid lysine, as well as other amino acids, so it is categorized as a complete protein. It is absolutely delicious and is technically a dried fruit of the herb family Chenopodium, but acts so “grain-like” that it is considered to be one. It has a yummy nutty flavor, can be eaten hot or cold and will keep you full and satisfied. (You should try to consume 5 servings of whole, unprocessed grain every day)

2. Beans: Any kind of bean you want, whether its tofu, split peas, navy beans, chickpeas, kidney beans, black beans...the list goes on and on and they are all so good for you! You should try to have a serving with every meal (2-3 servings a day is approximately a half cup of beans) since being pregnant means you need to up your amount of folic acid, and beans are a super good source for that! Dried beans are chock full of iron (also important when you are pregnant) and a great source of calcium as well! Make stews, salads, pastas with beans, sandwich spreads, or stir fries. They possibilities are endless!

3. Leafy Greens: Dark green leafy veggies are, calorie for calorie, the most concentrated source of nutrition found in any food. They are a rich source of potassium, calcium, iron, Vitamin C, E, A, K, and many of the B vitamins. They contain omega-3 fatty acids as well as beta-carotene, lutin, and zeaxanthin, which protect our cells from free radical damage, and our eyes from aging.  They contain a good amount of folic acid (a must when you are pregnant) and fiber, as well. Don’t think you have to start making a bunch of salads, though! You can toss spinach in a fruit smoothie and you won’t even taste it! Whip up a casserole using kale, make a side of collard greens for dinner with a yummy brown rice and veggie burrito or add some to comforting soup. There are so many options, explore and enjoy!

4. Nuts: Raw almonds, cashews or walnuts (which happen to be the best plant-based source of omega-3’s) are all great choices for the mommy-to-be because they contain healthy fats that are not only good for your skin, hair, and brain function, but are vital to the development of the baby’s brain and other body systems, as well. They are a healthy source of protein and peanuts are a very iron-rich food, as well.  Sprinkle them over salads, sprinkle them over stir-fries, pop a handful of them when you are on the go, or enjoy them over a sweet treat, like soy ice cream or with a nice piece of dark chocolate.

5. Sweet Potatoes: They are orange for a reason! They are full of vitamin A, vitamin C, folate and fiber. They are super inexpensive to buy and extremely versatile. Cook them as a side dish to a tofu and kale stir-fry, mash them up to eat alongside chickpea cutlets, or enjoy them sliced and baked in the oven, as a sweet potato fry! That tastes so delicious when paired with a whole-grain bun and veggie burger. Don’t just stop at sweet potatoes, though. Taste the colorful vegetable rainbow every day to add different and vital nutrients to your diet.

Foods To Avoid:

1. Sushi: Sorry, ladies, but raw meats like sushi (especially raw shellfish) or rare or uncooked beef or poultry should definitely be avoided due to the heightened risk of salmonella, toxoplasmosis, and coliform bacteria. Many fish are high in mercury, like swordfish, shark, king mackerel and tilefish, which can cause your baby to suffer brain damage resulting in developmental delays like talking or walking. However, vegetable sushi tastes delicious, so try an asparagus and mushroom roll, or a cucumber and avocado roll to satisfy those sushi cravings.

2. Raw eggs: Raw eggs have an increased risk of containing salmonella. It can come in not-so-obvious forms, such as mayonnaise, caesar salad dressings, homemade ice creams and custards, as well as Hollandaise sauce. Also avoid unpasteurized eggnog, as well. Instead of using mayonnaise, try Wildwood Garlic Aioli or Vegannaise, both of which are vegan and taste delicious! You can make creamy dressings (like caesar dressing) by utilizing soft tofu, instead of dairy.

3. Hot Dogs: Hot dogs, pate, smoked seafood, and other deli meats should be avoided because they are processed, which is unhealthy for both mom and baby, as well as possible contamination of listeria bacteria, which can cause miscarriage. Don’t fret, though. Field Roast “deli meats” are made from whole grains and veggies and taste so delightful, you will forget that they contain no animal products at all! Plus, they cost about the same as buying deli meats, anyway.

4. Soft Cheeses: Imported soft cheese can also contain Listeria, ( so does unpasteurized milk) which can cross the placenta and may infect the baby leading to blood poisoning or infection. This can be life-threatening. Brie, Camembert, Roquefort, Feta, Gorgonzola and Mexican style cheeses like queso fresco should be avoided, unless they say they are made from pasteurized milk. A great substitute for cheese is hummus, with the added benefits of plant based proteins and nutrients.

5. Raw Vegetable Sprouts:  Alfalfa, radish, mung bean and clover, to name a few, can contain disease-causing bacteria and should not be consumed by women who are pregnant. Even though raw sprouts contain loads of nutrients and taste great, they can harbor e-coli bacteria or salmonella. Rinsing them will not remove this bacteria, so if you are in the mood for sprouts, just cook them and enjoy!

Remember, being pregnant is a very sacred, very special time in a woman’s life and it is a joyful responsibility in knowing that what you do effects the little one depending on you, as well, so be kind to yourself! Get plenty of rest, plenty of exercise and eat plenty of delicious, nutritious food to help both you and your baby live long, happy lives!