Wondering What to Eat When You’re Pregnant? Here’s Why You Should Consider Whole Foods
Eating while you’re pregnant can seem like a daunting task. Whether it’s nausea or concern about getting the right food to grow your baby, you want to do what’s best for your long-term health and your baby’s.
You might know that you need more calories while pregnant but are unsure how to get them in, especially if you’re nauseous in the first trimester (or beyond). And if you’re careful with what you eat before pregnancy, I bet you want the best pregnancy diet now that you’re growing your little babe, cell by cell.
So, whether this is your first look into pregnancy nutrient requirements or you’re just wondering what to eat when you’re pregnant, I’m so glad you’re here!
I have learned more and more with each of my pregnancies and I want to share my experience and research with you. I’m going to explore what you should try to eat to have a thriving pregnancy and postpartum while giving your baby the best start to life. And stay tuned to the end where I’ll share some of my favorite snack and meal ideas!
Alrighty, grab your notepad and let’s dive in.
Calories vs Nutrient Density
It’s no wonder that pregnant women require more calories when pregnant. But you don’t need more calories from random sources like extra chips or cookies at the end of the day. You need nutrient-dense food that will not only grow your baby and give it the best start to life but also help your body stay healthy and strong.
Even better if you’re in the pre-conception stage and you can start now by changing your diet to more nutrient-dense food. Unfortunately, most women are never talked to about how important food choices are in pre-conception and pregnancy. This means most women don’t know that what you eat affects how you feel, how your baby grows, and even what your baby will enjoy eating later in life. Plus, your food choices while pregnant can also influence how you recover and feel postpartum. So, when you're creating your meal plan, it’s important to remember which nutrients you need (see below for a full list).
I can personally vouch for how important nutritional choices are. In my first pregnancy, I was under the false assumption that because I was pregnant I could eat whatever I wanted. While that has some truth to it — you’re in charge of what you put in your mouth — you can’t eat whatever you want and expect to feel amazing. I was working the night shift as a nurse and gave in to my cravings like it was my job. 😅 By the end of my pregnancy my feet and ankles were incredibly swollen — lack of protein, I had the worst restless legs — low magnesium and iron, and I simply didn’t feel great.
Compare that to my second pregnancy, where I knew how important it is to eat animal products and high-fiber fruits and veggies and I felt miles better.
What Are Whole Foods and How Do They Affect Pregnancy?
If we look at pregnancy nutrition with a bird's eye view, it’s easy to understand that the better, more nutrient-dense food you eat the healthier your pregnancy is. But did you know that what you eat in the preconception period also influences your egg health?
If you plan your pregnancy, you have time to think about eating enough nutrients so that when pregnancy comes you can rest assured you’re starting on a good foot. And if you’re faced with nausea, like 75% of women are, then you don’t have to worry as much if all you can tolerate is buttered bread and sparkling water.
Nutrition is more than just growing a healthy baby, it’s about your quality of life as a mother, surviving and thriving because your body is nourished.
A whole food diet is essential to getting the nutrients you need. You’re looking for the best sources you can afford to buy. Ideally, it’s organic, pasture-raised, non-GMO (genetically modified organisms) sources. You want to avoid highly processed grains, oil, and sugars because these all create inflammation and damage your DNA synthesis – which is just fancy talk for your genes won’t work properly.
Before you get overwhelmed, I can’t say this enough, keep it simple. If you want to eat an apple, have a handful of nuts with it. That way you’re getting a crisp sweet treat and the almonds keep you full of protein and fat.
Whole foods include the following:
Unrefined Carbohydrates
Grains: wheat, amaranth, einkorn, barley, rice, oat, etc.
Starchy vegetables: potatoes, sweet potatoes/yams, winter squash, green peas, corn
Legumes: beans, lentils, split peas
Fruit
Milk and yogurt (these contain lactose or “milk sugar”)
Fat
Animal fats (lard, tallow, duck fat)
Milk fat (butter, ghee, yogurt, heavy cream, sour cream, cream cheese, cheese)
Plant fat (olive oil, avocado oil, nuts, seeds, coconut oil)
Protein
Beef, lamb, pork, bison, venison, etc.
Chicken, turkey, duck, and other poultry
Fish & seafood
Sausage & bacon
Organ meats (liver, heart, kidney, & tongue)
Homemade bone broth or stock (or powdered gelatin or collagen protein)
Eggs
Cheese
Yogurt (Greek yogurt is especially high in protein and low in carbohydrates)
Nuts
Nut butter
Beans, peas, lentils and other legumes (also a source of carbohydrates)
Salt and water
Don’t be afraid to salt your food to taste. There is a false assumption that salt may cause high blood pressure or even preeclampsia but the data doesn’t support this claim.
Generally, you want to get in at least 100 grams of protein a day, 100 ounces of water a day, and enough fibrous fruits and vegetables to feel well. Plus cook with enough fat to be satisfied during and between your meals.
It’s all about balance. You don’t need to be obsessive but you do need to be aware. Your increased caloric needs require strategic planning so that you have a joyful and healthy pregnancy and postpartum.
Micronutrients And Where To Find Them
Eating a whole foods diet is more than just eating enough to feel satisfied. Eating whole foods also allows your cells to work properly so that you have energy, heal quickly, and sleep easily – even while pregnant.
Essential vitamins and minerals such as:
Magnesium
Selenium
Glycine
Choline
Vitamin A
Vitamin K2
DHA
Iron
Zinc
B12
Iodine
All of these can be found in your food if you know where to look and they contribute to your overall health.
For example,
Eggs contain choline, DHA, and Vitamins A, E, and D (just to name a few)
Liver contains the richest source of heme iron in any one food product, 200x more vitamin B12 than any other meat source, and Vitamins A, D, K, and E
Meat on the bone or bone broth contains iron and zinc, Vitamin B6, B12, the amino acid Glycine
Green leafy vegetables have folate, vitamin C, Vitamin K, and beta-carotene so name a few
All of these micronutrients are essential to helping your body grow your baby and in turn, give your baby the best start to life. In the coming weeks, I will compile part two of pregnancy nutrition with even more information on where to find these essential micronutrients.
Wrapping Up Prenatal Nutrition Recommendations
When it comes to prenatal nutrition it may be overwhelming, especially if you’ve never explored whole foods before, but we don’t have to overcomplicate it. It can be as simple as choosing a protein and adding a veggie! If you always go for a whole food when hungry and eat till you’re satisfied, you really can’t go wrong. You will fuel your body for pregnancy and postpartum while giving your baby everything they need for a great start to life.
My favorite resource for learning more about pregnancy nutrition is by Lily Nichols, RDN. Her research is groundbreaking for pregnancy nutrition and dives into more detail than a blog can so check her out!
Keep an eye out for another blog that will go into more detail about what to eat to get the most micronutrients available. And don’t forget to share this blog with your friends and comment below with something new you learned.
What to Eat While Pregnant FAQ
What about staying away from raw eggs, sushi, soft cheeses, and lunch meat while pregnant?
These guidelines arose from foodborne illness concerns. Pregnant women’s immune systems are more susceptible to illness because they are suppressed to allow a foreign object (your baby) to grow inside you.
So, are you more susceptible to food borne diseases while pregnant? Yes. But, I suggest you look at the relative risk and decide what’s best for you. The chances of salmonella poisoning are 1 in 12,000 to 1 in 30,000. So very very small relative risk. Whereas. if you don’t eat eggs while pregnant because you’re concerned about a runny yolk, you will miss out on a plethora of essential nutrients.
Look at the freshness of your food and how many hands have handled it. If the only seafood you can tolerate is sushi, get the best you can afford so you don’t miss out on iodine. And if lunch meat is all you can stomach, get the best you can afford so you have protein.
Steer clear of gas station cold cuts and you’re good 😅
Do I really need to eat for two while pregnant?
No. Really you only need to eat around 300 extra calories a day to meet increased energy needs. But remember, these extra calories should be from more nutrient-dense food. Try swapping out white bread and cereal for buttered sourdough toast and a fresh egg.
What about pregnancy weight gain? Do I need to worry if I gain more than 25-35 pounds?
If you’re focusing on nutrient-dense foods while you’re pregnant and eating to satiety, no, you don’t need to worry if you gain more or less than the “standard recommendation”. However, if you’re filling up on soda, crackers, cookies, and cake, that’s another issue. Not only will your blood sugar go wild, which will make you feel like garbage, but you won’t be fueling your body and baby for optimal health.
I’m so nauseous in the first trimester, nothing sounds good. Should I be worried if my diet in early pregnancy isn’t great?
Early pregnancy can be so tough. So if you find that all you can tolerate is bread and sparkling water, the next best thing you can do is make sure you’re eating often enough to keep your blood sugar stabilized. Little bites of protein and fat throughout the day can help you feel so much better. Think a handful of nuts, a glass of milk, or yogurt with berries; all of these have a bit of fat and protein.
Do I need a prenatal vitamin if I’m eating a whole-food diet?
Yes, but only because it’s like an insurance policy. Unless you have an extensive blood panel, you don’t know what nutrients you're deficient in. So taking a good prenatal can help cover your bases. Ideally, your prenatal should be filled with a full complex of micronutrients in substantial amounts. Read your labels to ensure you get the best bang for your buck.
