Building a healthy baby and maintaining a healthy mama requires attention to nutrition. Processed foods do little to support our bodies, providing only empty calories and preservatives. Making healthy food choices in pregnancy can lead to improved nutrition for your family throughout the lifespan. The journey of healthy eating usually begins with education-learning about the importance of minerals and vitamins, the accessibility of nutrients in specific foods, and healthy cooking. The next step takes place at the grocery store.
Choosing fresh produce that is seasonal and local, whenever possible, will increase the nutritional value in your food. Be aware of the temptation to overload the cart with too many good choices, which can often rot in the fridge if you don’t eat them quickly. Smaller and more frequent purchases can ensure that your food is fresh when you prepare a meal. Most big cities around the globe have farmers markets and fruit and vegetable stands along major routes, but in the U.S., we often have to drive to a supermarket to find our produce. This inconvenience can be a barrier to getting fresh fruits and vegetables regularly, but this can be overcome by growing your own food, even just one or two plants, and locating a farmers market nearby. Autumn is a bountiful season in most locales, so it is a good time to visit a farmer and learn about seasonal foods.
Pregnant women must be sure to eat foods containing plenty of protein, calcium and iron. All of these nutrients are available through plants. Soybeans are a complete protein and dried apricots contain high amounts of iron. Calcium can be found in leafy greens and legumes. Vegan mothers must find a supplemental source of B vitamins, especially B12. Vegetarian mothers can add farm eggs to their menu three days a week to boost protein and omegas. Yogurt is another whole protein source. Choosing grass fed beef and antibiotic and hormone free chicken are safe alternatives to eating meat from concentrated feed lots, where the meat may be tainted, high in genetically modified corn products, and full of chemicals.
Making nutritional changes in pregnancy can benefit your entire family for life.
