10 Foods Every Pregnant Women MUST Eat – Follow up post
Guest Post: Michelle Nazaroff
I had so many fabulous comments from my blog “Is it ok to eat that, have we lost the plot” that I promised to do a follow up post regarding the foods we SHOULD eat during pregnancy. I truly believe that whilst a pregnant women needs to avoid the ‘no no’ foods during her pregnancy, I feel that a lot of our focus is on what we shouldn’t eat and not enough on what we SHOULD eat.
I have asked a Michelle Nazaroff from Nazafit Online Fitness and Nutrition to give us a guideline of the top ten foods every pregnant women must eat for optimum growth and health for our baby.
Michelle Nazaroff is passionate about transforming herself and passionate about helping and empowering others through education on food and nutrition. Her powerful message is ‘get fit from within’ and you can see her full inspiring transformation from hospital bed to health with her daughter Sierra here. She has written nutrition and education programs for a large demographic from elite athletes like my husband to world class body builders and pregnant women. Her programs are 100% natural and 100% fulfilling with always amazing results.
Michelle has developed a ‘you are what you eat’ program which analyses what you eat everyday and highlights any nutritional deficiencies or excesses you may have. She will then develop a personalised eating plan for optimal health for you and your baby.
Some fantastic advise here from Michelle Nazaroff. Pregnant or not, we can all take something from this.
Your journey to optimal nutrition for you and your baby starts here
Should I ! Shouldn’t I !
Is it good for my baby ! Is it bad for my baby!
These are the questions all us mums ask ourselves over and over when thinking about the subject of nutrition during pregnancy. These questions cause a great deal of stress which is detrimental to a healthy happy pregnancy and the anxiety created can take away some of the enjoyment of this amazing journey.
There are so many conflicting messages and opinions out there in regards to the foods you can and can’t eat during pregnancy that I propose to you all to STOP and think for a moment what is the actual role of nutrition to the human body?
Nutrition provides the building blocks for cellular repair which simply means the quality of your food will determine the health and longevity of your trillions of cells and ultimately it forms the base of your unborn child’s cellular health. This is pretty powerful stuff that is often over complicated due to the myriad of studies, opinions, concepts out there today as Rayne pointed out in her last blog post.
Let’s get back to basics and energize your pregnancy through nourishment and eat the highest quality food in the highest quality form. The highest quality food you can eat is whole, unprocessed plant based foods as they are full of bio available vitamins, minerals, antioxidants, phyto nutrients and quality Macro nutrients which are your protein, fats and carbs. If you have the correct tools and quality ingredients you will be able to prepare amazing meals every day quickly and you will not miss any of the processed foods you used to love.
Remember, what we focus on expands, so if we stop focusing on the confusion about pregnancy nutrition and focus on the WHY which ultimately is to create a healthy baby and mum through nourishment we will be excited to eat the highest quality food in the highest quality form and that feeling of being deprived or missing out simply will not be there.
Rayne has asked me to share 10 things I would include into my diet everyday
Clean mineralized water is crucial to keep our bodies clean and hydrated and allow our baby or babies to form in a clean alkalised environment. A good equation for ultimate cellular hydration is 40 Mls of water per kg of body weight and add in more in hot weather and during exercise
Kale high fibre, contains no fat and is filled with so many nutrients. It is really high in folate, magnesium, iron, vitamin c, vitamin a and very high in calcium. Amazing to add to freshly made green juices and smoothies
Spinach is extremely high in vitamin k, a, c, b2, b6, magnesium, folate, manganese, iron, calcium and potassium. It is a very good source of protein, phosphorus, zinc, selenium and omega 3 fatty acids. It’s so versatile and can be eaten raw in salads and added to freshly made green juices, smoothies and soups.
Organic Blue Berries are super nutrient dense and high in vitamin c, folate and calcium. One cup of blueberries contains 114 mg of potassium which is essential for blood pressure control during pregnancy
Mangoes contain super high amounts of vitamin A, Vitamin C and potassium. They taste amazing and are a great addition to any salad, smoothie or just on their own as a take away snack
Avocados are loaded with folic acid (vital to forming your baby’s brain and nervous system), vitamin C, B6 (which can help with morning sickness) , potassium and a great source of essential fatty acids. Amazing to spread on lightly toasted ezikel bread with sliced organic tomato and spinach for breakfast
Activated (soaked) nuts and seeds are so nutrient dense and full of the important minerals (copper, manganese, magnesium, selenium, zinc, potassium and calcium) they also contain vitamin E. Walnuts are my top pick as they are packed full baby brain boosting DHA. Activated nut milks are amazing and so tasty and easy to make
Lentils are a great plant based protein that is highly digestible. They are full of folic acid, vitamin B6, iron, phosphorus and low fat and this legume readily absorbs a variety of flavors from other foods so is a great addition to soups. Legumes also help with energy, muscles and nerves
Quinoa is a super seed which provides all the essential amino acids to make it a complete plant based protein source. It is gluten free and provides iron, calcium, B vitamins, manganese, magnesium, copper and fiber. You will love quinoa in your salads
Pumpkin seeds are not only a great snack they contain many of the most important nutrients for pre natal development. You can add them to salads, parfaits and smoothies. They are full of Iron, B vitamins, zinc and are a great source of healthy unsaturated fats and also provide omega 3 fatty acids to boost your baby’s brain development