Balanced Nutrition: Healthy Pregnancy & Birth
With my first child, my midwife was very straightforward with me about weight gain during pregnancy. She basically said if you gain more than 50lbs, you have a significantly higher chance of having a c-section. I knew I wanted to try for a water birth so I took this seriously. I gained 40lbs and had a safe and smooth water birth at 41+6 weeks.
When I was pregnant with my 2nd child, I sought the care of a homebirth midwife. She took significant time to sit with me and discuss the importance of nutrition above and beyond the idea of caloric intake and weight control. My midwives would spend at least an hour with my husband and I at each visit. This really allowed time to thoroughly discuss the important aspects of pregnancy and childbirth including nutrition. They helped me to truly understand that the nutrition I consume has a direct effect on the baby, my health, the birth, breastfeeding, and postpartum recovery. I felt like a sponge learning from their years of experience and knowledge.
I gave birth to a healthy 9lb baby in my bedroom after a quick, safe, and smooth labor. My postpartum recovery was significantly better than with my first. I attribute the difference to the extra time my midwives took to help me understand the far-reaching and long-lasting benefits of nutrition and self-care.
What to eat for a healthy pregnancy and birth?
If you desire a birth free of (or minimal) medical intervention, one step you can take is to ensure you are getting the proper nutrition for you and your baby. To keep it simple, start with ensuring each meal includes Protein, Fat, Fiber, and Greens...with a small side of healthy carbs. Below is a list of healthy options to consider:
Protein
The building block for pretty much every single cell in your body. Since you’re creating a baby’s body, you’ll need plenty of protein to meet his needs and yours. Aim for 3-4 (3 oz) servings per day, or at least 75 grams of protein. 3 oz is roughly the size of a deck of cards. Also, 1 egg or 1/2 cup of legumes equals 1 oz of protein.
Good sources of protein (choosing organic when available): Pastured, free-range eggs; wild, low-mercury seafood; grass-fed beef and bison; pastured poultry (chicken, turkey, duck); sprouted or soaked lentils; split peas; beans; chickpeas; legumes; full-fat dairy products (yogurt, kefir, aged cheeses); tempeh and miso; nuts; seeds; nutritional yeast flakes; gelatin/collagen; bone broth.
Avoid: Conventional pork; tofu, spam or canned meats; charred or burnt meats; raw or rare meats; raw eggs; raw fish (sushi); unpasteurized, soft-cheeses; hot dogs; deli meats; high-mercury seafood.
Healthy Fats
The building blocks of cholesterol and hormone production. They are vital for a healthy pregnancy. Essential fatty acids such as DHA and EPA, are critical for the development of baby’s brain while in utero. Studies have shown that women who get plenty of DHA in their diet have a reduced risk of preterm labor and deliver babies with healthier birth weights. Aim for at least one serving of added fat (like 1 T of oil or butter, 1/2 cup avocado, or 1/4 cup nuts, seeds, or olives) per meal.
Good sources of healthy fats (choosing organic when available): Pure Irish butter, oily fish such as sardines and salmon, coconut oil, extra virgin olive oil, avocados, farm-fresh milk and cream, coconut cream, high-fat nuts (walnuts, macadamia nuts, pine nuts, Brazil nuts), high-quality duck or goose fat, and lard.
Avoid: High-omega 6 oils (sunflower oil, sesame oil, safflower oil, and peanut oil), margarine, industrial oils (canola, soybean, corn, cottonseed), “light” olive oil, trans fats (anything listed as hydrogenated or partially hydrogenated)
Healthy Carbohydrates
These include (fruits, vegetables, and whole grains) and boost energy levels, support gut health (by feeding good bacteria), and nourish our adrenal and thyroid glands. It’s easy to forget that fruits and vegetables are carbs too - not to mention an important source of fiber and phytonutrients. Aim for at least 6 (1 cup) servings of fruits and veggies each day, plus 3-4 (1/2 cup) servings of starchy carbs and whole grains.
Good sources of healthy carbs (choosing organic when available):
Hearty root vegetables (potatoes - sweet, blue, and red, beets, carrots, plantains, taro, yams, and rutabagas), whole grains (oats, quinoa, buckwheat, spelt, and millet. If gluten free, try coconut, almond, and cassava flours). Rice is good too, try brown, red, black, or wild.
Fresh fruits - berries, pomegranates, apples, pears, grapes, melons, kiwi, grapefruit, mango, banana, and pineapple. Rotate the colors of fruit you eat, however to ensure you’re getting a wide variety of nutrients, don’t skimp on yellow and red fruits as they are loaded with vitamins A and C.
Fresh vegetables - leafy greens (kale, spinach arugula, collards, romaine), broccoli, cabbage, cauliflower, radishes, bell peppers, and zucchini. Veggies should make up a significant portion of your diet. As with fruits, rotate the colors you eat, and make sure you’re getting plenty of greens, as they are a natural source of folate.
Avoid: Canned fruits and vegetables, dried fruit with added sulfur dioxide, and agave syrup, processed grains (instant rice, instant oatmeal); puffed grains, white flour; unripe or “green” papaya (it can stimulate contractions); raw sprouts, including alfalfa and bean sprouts (they are susceptible to E. coli); and artificial sweeteners like nutrasweet, sucralose, and saccharin.
Evidence
You can add “reduces the risk of preterm delivery” to the wonders a diet filled with fruits and vegetables can do. That’s the conclusion of a study recently published in the British Medical Journal (BMJ). Researchers found that proper pregnancy nutrition — specifically, a diet that emphasized vegetables, fruit, whole grain products and certain fish— went a long way toward reducing the risk of preterm delivery. Fifteen percent, to be precise.
In addition to eating a whole-food, nutritionally dense diet that has lots of protein, healthy fats, and healthy carbohydrates, you can ensure you are getting a wide variety of fruits, veggies, berries, and grains through Juice Plus+ which is whole-food nutrition in a capsule. A bonus - taking Juice Plus+ every day during pregnancy satisfies the daily intake requirement for folate which is important to healthy growth and development of your baby. Add in the Juice Plus+ Omega blend (which has 5 of the healthy omegas including 3,5,6,7,9) and you will be setting yourself up for an overall healthy and resilient pregnancy.
Dr. Doug Odom, M.D. practiced obstetrics and gynecology for 30+ years and has delivered thousands of babies. Dr. Odom and his expectant mothers learned what so many of us already know: that good nutrition – including Juice Plus+ – really can make a difference in the health and wellness of people of all ages and at all stages of life. You can read more about his research here: Juice Plus+ and Pregnancy
Dr. John J. Corcoran, M.D has spent years practicing obstetrics and gynecology and he states: “I was extremely impressed with Juice Plus+ and incorporated it into my personal life and medical practice with outstanding results. Today, I continue to educate as many people as I can about the preventative and healing benefits of whole-food nutrition and a healthy lifestyle supported by Juice Plus+.”
I am a partner with Juice Plus+ and I believe it can serve as an important role in nutrition during pregnancy and beyond. Sometimes, during pregnancy (especially in the early months when you may experience morning sickness) you are unable to consume all of the recommended servings and variety of foods as listed above. Eating Juice Plus+ can be a wonderful way to ensure you are getting a wide variety of nutrient dense whole foods. Juice Plus+ can serve as a bridge between what we are eating and what we need to be eating. By doing this, you are reducing oxidative stress, increasing cell restoration, and increasing bioavailable phytonutrients that have long-lasting health benefits to both you and your baby. Learn more HERE!
What to do next:
To help guide you during this time, there are many benefits to hiring a birth doula and taking a childbirth education class. Doing this can help to ensure you have the tools and knowledge needed to navigate your unique, non-linear, and unpredictable path to giving birth with more ease and confidence. Take the next step to owning your birth…Learn more about our birth doula services, postpartum doula services, and childbirth education. Please feel free to contact us with any questions or to set-up your free consultation!