What should a pregnant woman eat? This is a great question, and the answer to it is not “whatever she wants.” To have a healthy and happy pregnancy, and a healthy, happy baby, a pregnant woman should carefully choose what she puts into her body. My doctors, who spent all of about ten minutes with me at each visit, never told me these things. However, while I was pregnant with my third child, I came across something called The Brewer’s Diet. It was created by a doctor, Tom Brewer, who had studied pregnant women and found that most of the problems of pregnancy were caused by the mother’s malnutrition. He outlined in his book, Metabolic Toxemia of Late Pregnancy, a diet perfectly suited for pregnancy and beyond.
Click Here to find out how to have a healthy pregnancy without the extra pounds!
Ina May Gaskin, in her book, Ina May’s Guide to Childbirth, also writes about healthy eating during pregnancy. She says to feed your body “real” food. She stresses the importance of staying away from processed food including sugary soft drinks, refined sugars and anything canned or boxed. Instead, pregnant women should opt for fresh, preferably organic fruits and vegetables, whole grains and lean meats.
Here is a brief rundown of what you should be eating while you are pregnant each and every day:
- 80-100 grams of protein-I ate lots of eggs and drank milk during my pregnancy. These are the cheaper forms of protein you can get. For each ounce of milk, you get 1 gram of protein, and eggs have about 3 grams each. You also get about 25 grams of protein for every 3 oz of lean meat you eat such as chicken, beef and fish. Liver meat is also good once a week, if you can stomach it, and any dairy such as cheese and yogurt is good for snacks.
- Fruits- You need a wide variety of fruit in your diet to get a variety of vitamins. Try to get 3 servings daily, and be sure to wash them well. Organic is best if your budget allows. Citrus is a must once daily. It has vitamin C for a strong uterus and a strong immune system. I loved a banana, apple and lemon or orange smoothie every morning before breakfast. It took care of all of my fruits, and kept me from the dreaded pregnancy constipation!
- Veggies-Eat about 3-5 a day. You need a wide variety of these also. Leafy greens such as Romaine lettuce, kale, and spinach have folic acid (no iceberg lettuce, it doesn’t have anything good). The yellow veggies like yellow peppers, squash and carrots are good for vitamin A. Green peppers are good for vitamin C. Celery is high in iron. Tomatoes, red peppers, onions and beans are also good. A wide variety of color is what you are shooting for. Dr Brewer specifically recommends 2 leafy greens a day, yellow or orange 5 times a week.
- Potatoes-1 daily on most days- I craved potatoes when I was pregnant. You can eat them any way you want for a great addition of minerals.
- Whole grains- 5 a day-avoid all bleached flour products, instead choose whole grain breads, whole grain cereals, oatmeal, granola bars, etc. This will definitely keep you regular! This will also add folic acid, protein and omega 3 to your diet, and it is easier for your body to process. The bleached flour becomes a toxin to your already taxed liver.
- Water-drink to thirst. Carry a bottle of water or 100% juice with you wherever you go. Staying hydrated will help you feel good and will stave off early contractions.
Oh, yes, and what you should avoid during pregnancy:
- caffeine, alcohol
- canned tuna, and large fish such as mahi-mahi or shark, and any farm raised fish such as catfish and some salmon (mercury)
- refined sugar or artificial sweetners (no more Little Debbies)
- bleached flour and products made with it
- fast food – Have you actually seen what is in this stuff??
- anything that comes in a can or box-these things are full of artificial colors, flavors and preservatives
Click Here to find out how to have a healthy pregnancy without the extra pounds!
This may be a drastic change in lifestyle for many women. It was for me. However, I had my healthiest and happiest pregnancy-free from heartburn, headaches, cravings, severe morning sickness, swelling, constipation, and my weight gain was slow and steady, so I did not have a lot of extra to loose after the baby was born. It was definitely worth it, for me and the baby!
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