PREGNANCIES AND PERINATAL OUTCOMES
Why is it so important to eat well when looking to conceive and during pregnancy?
Common Questions.
Why is it so important to eat well when pregnant? Can it directly affect the health of your baby?
When pregnant, your diet supplies the building blocks to virtually help 'build' a new human being. Without a good diet, the body will spare what it can at the detriment of the mother's health, as procreation and the survival of the species becomes priority.
A sugar-based diet or eating ultra-processed and ready-made foods will supply your body and that of the foetus with many problematic foods (e.g., trans fat) and a tsunami of chemicals, some of which may be very toxic (e.g., food additives, preservatives, colouring, and many more) and are often categorised as potential carcinogens in humans, including those non-intentionally added substances (e.g., phthalates, BPA, acrylamide, nitrosamines and more)[1,2] to the development of the baby, particularly for the development of the nervous system, including the brain.
Should you "eat for two" or is it a myth?
Being pregnant doesn't mean you should eat for two. Yes, you should adjust your calorie intake, but no to eat two (or more) cupcakes on the basis that you are pregnant. Concentrate on eating twice as much as vegetables, like green leafy vegetables, and other nutrient-dense foods, foods that are lower in calories and sugar but rich in essential nutrients and antioxidants. Think broccoli, cabbages, greens, kale, seaweed, sweet potatoes and wild blueberries. Also, think good fats and high-quality proteins from animal (e.g., wild fatty fish and organic butter and ghee) and from plants (e.g., avocado, linseed/flax seeds, hempseed and sesame seeds).
Why are carbs so important when you are pregnant?
Choosing the right kind of carbs is of the utmost importance. A sugar-based diet is already recognised as a pro-inflammatory diet and is shown to affect foetal development.[3,4]
Whole grains and derivatives, processed as little as possible, as well as some fruits and vegetables, come with a wide array of nutrients, including fibre, which is essential to preserve healthy gut milieus in the mother and the baby.
Dietary fibre (soluble and insoluble) are forms of carbs but most are indigestible and arrive untouched in the colon where they feed resident bacteria. The good bacteria have a greater affinity with fibre and as they produce lactic acid, they’re keeping the pH of the gut stable and keep oxygen-breathing opportunistic bacteria in check. Commensal bacteria also secrete short-chain fatty acids, which help keep the gut lining tight and permeable. On the other hand, pathogenic bacteria produce pro-inflammatory markers, endotoxins, histamine and other substances that can irritate and inflame the liver (a leading cause of non-alcoholic liver disease) and the brain (the main symptoms of dysbiosis include brain fog, poor memory and concentration).
Why are the following foods important to consider when you are pregnant:
Salmon (no more than 1-2 portion per month). Must be wild - never from farm. Sockeye salmon is highly-recommended because it doesn't grow as big as its cousins and feeds on plankton (contains less toxins). Mackerel, anchovies, sardines, herrings and river trout are also very good options. Tend to eat 2-3 portions per week.
Greek yoghurt. As a fermented food, Greek yogurt is very good for health. If you are intolerant to milk proteins or prefer to steer away from dairy, use unsweetened plant-based yogurt. Consume around 115 grams daily.
Bananas are rich in potassium, vitamin B6 and magnesium, nutrients essentials for the development of the foetus. Even though, you should aim to consume a wide range of foods (think rainbow), banana are great snacks to have if you cannot wait for the next meal. Enjoy it with a teaspoon of nut butter to keep you satisfied for longer.
Eggs are very good protein sources and deliver the whole array of amino acids (the building block to all living things). you can safely eat 1 egg a day, either boiled or fried, or in omelette. Avoid soft-boiled eggs and poached eggs.
Berries. Blueberries, in particular the wild kind, are amazing for health for they contain an impressive amount of antioxidants. Haskap and açaí raw powder are also acceptable. Antioxidants have free radical scavenging capabilities, which is essential to minimise the damage from these molecules. Always opt for organic options and consume as much as you can.
Beans are extremely rich in fibre and essential nutrients and should not be avoided. They are also good sources of protein and minerals. Have one portion a week.
Nuts are good for brain development, especially walnuts, but be aware that most contain high levels of omega-6 fatty acids and so called antinutrients (e.g., phytic acid is able to bind to minerals in the gut and prevent their absorption. Phytic acid is not able to remove minerals from the circulation, so always consume nuts outside of your main meals), you should not consume more than 75 grams per week.
Sweet potatoes. Again, rich in fibre and antioxidants, sweet potatoes should make it to your plate as often as possible, at least, twice a week.
Whole grains. Yes, to whole grains, but avoid ultra-processed grain products. Better to cook grains from scratch, like quinoa and buckwheat (even better if sprouted), and avoid sliced bread and other grain foodstuff that come in plastic bags, even the gluten-free stuff (that can be as bad as the junk sold in other aisles). Have 1 portion a day and monitor your energy levels throughout the day. You should not feel sleepy after a meal. Check for intolerances if necessary.
Leafy greens. Eat greens at every meal. They are real powerhouses when it comes to nutrition and they provide support for every system in the body, including the liver, and detoxification.
Lean meats. Yes to lean meat but preferably from organic free-range farms. Avoid factory-raised plastic-wrapped meat in supermarket. You can have around 4 portions a week.
Which foods are safe during pregnancy?
All the recommended foods listed above.
Which foods are not safe?
Again, avoid ultra-processed and refined poorly-nutritious manufactured food products that are also made with a long list of toxic ingredients (additives, preservatives, colourings, trans fat, MSG, gluten, soy, and other GMOs products). Always cook from scratch. Remember that you are making a human being from scratch and what you eat supply the only building blocks the body can use.
Avoid mass-produced non-organic meat and fish products, and the vegetables that belong to the 'EWG dirty dozen' like kale and spinach and strawberries. Always get those Organic and aim to a diet with 75% organic at the very least.
Avoid raw and cooked shellfish and avoid farmed and predatory fish (including swordfish, tuna, salmon,
Make sure to thoroughly wash all your fruits and vegetables using a bicarbonate bath (1 teaspoon of sodium carbonate to 1 litre of water. Soak fruits and vegetables for 20 minutes. Rinse and pat dry if necessary).
Please could you give advice on which foods suit which trimesters of pregnancy and how you should eat during these trimesters?
Increase your calorie intake in the first trimester. Remember that your body is building a human being from scratch. Monitor your sugar intake closely (wide energy fluctuations are extremely stressful to the body, and stress hormones are able to cross the placenta deeply affecting the development of the foetus)[3], and consume thyroid-friendly foods like small fatty fish and seaweed (rich in iodine). The demand for iodine is increased during pregnancy (and your thyroid grows in size too).
The last trimester is dedicated to brain development so consuming more brain foods is essential. Think small fatty fish listed above, walnuts, ground linseed/flaxseed and avocado.
Linseeds should become your best ally! Eat up to 8 heaped tablespoons daily (freshly ground).