Don’t know where to start making healthier choices during pregnancy? Here are two simple ways to start that can really shape your pregnancy for the better.
1. Eat real, whole foods most of the time
Choose real, whole foods when you can, so you don't feel bad about the times you have an insatiable craving. I'm a big fan of the 80/20 principle, which means you eat real, nutritious whole foods 80 percent of the time and leave yourself 20 percent for more-processed meals or snacks.
Real, whole foods are the opposite of food that comes from a factory, which is most food that comes out of a box or packet. However, in our busy, modern-day lives, eating food out of a box or a packet is sometimes unavoidable.
Unless you cook all your meals from scratch, it's inevitable that you're going to eat some packaged food here and there. But the secret to a healthier pregnancy is to make sure you're eating real, whole foods at least most of the time, so you don't feel bad for the occasional treat or meal that comes out of a box or packet.
2. Choosing the least processed option
Processed foods don't contain the same amount of nutrients for your baby's development as real, whole foods. Instead, what these processed foods have are a lot of ‘empty’ calories - calories with little nutritional value that can contribute to excessive weight gain if not used for energy.
For example, if you need to choose an energy bar, choosing one that has whole food ingredients (like a Larabar or Rx Bar) is better than choosing one with a long list of ingredients, especially if that list includes added sugars, artificial sweeteners or preservatives you can't pronounce.
When I was pregnant, I would often go to long work meetings that were catered. (Some of these meetings would go for 3-4 hours at a time!) There would always be cookies and pastries, and sometimes sandwiches and fruit. If the sandwiches were made with whole-wheat bread, I would have a sandwich and a small serving of fruit. If there were no real, whole foods available, I’d always have one of my own snacks that I’d pre-packed in my handbag for when I got hungry. I'd always carry a piece of fruit or a packet of raw almonds or my own home-made trail mix so I would have a nutrient-dense option to eat and not be left hungry… because no one wants that when you’re pregnant!
Try out my pregnancy superfood trail mix below!