Healthy Foods for Pregnant Women and their Unborn Babies

After two years of trying and two years of waiting, I finally became pregnant with our first child in March 1997. I was thrilled, and scared (terrified, really). Lots of questions started crowding my brain; the most important and immediate was this: What in the world do I eat now?"

I bought one really popular book called "What To Eat When You're Expecting" and frankly, I thought the idea of going nine months without any sugar, as recommended in that book was a little ridiculous. Instead, I decided to concentrate on easy ways to pack high nutrition into my meals and snacks; without sacrificing taste or banning sugar completely.

Eleven years, and four pregnancies later; I have cultivated my gold standard pregnancy diet. I don't follow this to the letter, but I do work hard, because when I want an outrageous snack like a dozen hot Krispy Kreme donuts, I enjoy the freedom of knowing my nutrition has been covered already. What follows are my favorite healthy foods to eat during pregnancy. By the way, if you plan to breastfeed, these foods carry over and cover your nutritional bases during lactation as well.

Buy Whole Grain Breads and Rice. Whole grain breads have come a long way since 1997. I love the soft whole grain breads available now; and by choosing whole grain you are making sure there is at least some nutritional value to your carbohydrates. White bread is stripped of all inherent value; and then "supplemented" with vitamins and minerals which are not natural and are difficult to absorb. Many of these vitamins and minerals are bonded with petroleum in order to be re-inserted into the white bread. Yes, petroleum. The same stuff that you can find in your vehicle! Whole grain breads, on the other hand, retain many useful nutrients and also pack a high fiber punch which is especially important to keep your intestines working a healthful way. Look for whole grain breads made without any "bleached, enriched wheat flour" and check the fiber content - you want at least 3 grams of dietary fiber, preferably four. Whole grain rice is of the same importance as whole grain bread; for the same reasons. You can even buy many snacks in whole grain varieties. Always check the label, because 'whole wheat" does not mean the same as "whole grain". Whole wheat is often composed mostly of bleached, enriched white flour.

Eat lots of fruits and vegetables. I have difficulty stomaching most raw vegetables; so I learned the art of gently steaming my vegetables. During my first pregnancy, I developed a love for steamed brocolli; that was my craving! Gently steamed vegetables retain most of their nutritional value without the hard crunch or bitter taste of raw vegetables. If you cannot find fresh vegetables to steam; frozen vegetables are the next best thing. Canned vegetables have been cooked past the point of having much nutritional value. You can place almost any vegetable in a microwave dish, cover with microwaveable plastic wrap, and steam without any water for about 3 minutes. You can also place the vegetables in a steamer insert for your 2-3 quart pan; over a small amount of boiling water and steam them in about 4-5 minutes depending on the vegetable. Almost any vegetable can be steamed and tossed with salt and pepper. My favorite veggies for steaming are brocolli, green beans, sugar snap peas, and zuccini. Salads are an obvious and easy way to get some raw vegetables. Fruit is generally easy to eat, and my favorite way to eat fruit during pregnancy was to slice a banana, cut up a peeled orange, and mix it all together. Many fruits and vegetables are dipped in a petroleum based wax; so if you are concerned about petroleum consumption during pregnancy you should look buy organic whenever you can. You can read more about petroleum in our foods at fiengold.org.

Whole grains and fruits/veggies are two general categories you should concentrate on if you want to eat healthy foods during your pregnancy. Here are a few specific foods that pack a strong nutritional punch in small amounts.

Fresh guacamole is one of my newest healthy favorites. Avocado has been called one of the healthiest fruits on earth! Fresh guacamole is easy to make, you simply peel and mash the avocado either with your hands, or the bottom of a glass. Use two avocados, chop a small onion, add a chopped clove of garlic or use the refrigerated minced type, dice a tomato, squeeze a lime, chop a little cilantro; mix it all up and you are good to go. Yummm! If you like it spicy, you can also add a bit of jalepeno.

Peanutbutter on whole grain toast makes an excellent late night snack. High in protein and long on staying power, this snack will keep you from waking up in the early morning to hungry to sleep. A glass of whole milk with your snack increases your nutritional snack. Good fats such as those in whole milk or avocados are essential to your baby's brain development during pregnancy and after birth!

Cereals are another quick and easy snack for late evenings or afternoons when you need something between meals. 4 grams of sugar equals one teaspoon, so try to choose cereal that has less then 8 grams of sugar per serving!

Water is essential for good health whether your pregnant or not. The recommended amount of water per day is one gallon! Sodas are empty calories and should be avoided during pregnancy. Sodas also tend to dehydrate you rather then hydrate. Gatorade is great if you are dehydrated; but otherwise it is high in sodium and sugar. I have found that refrigerated distilled water is more palatable to me during pregnancy then tap water. I keep a box of baking soda next to my gallon of water so that it doesn't end up tasting like the onions; and try to empty a gallon every day. Filtered water is a great alternative, and retains some mineral value as well.

Congratulations on your pregnancy. As you look for healthy foods to eat during your pregnancy, remember to consider fiber content, naturally occurring vitamin content, and ease of preparation!

Best Wishes for a healthy pregnancy!