pregnancy weight gain

Real vs fake food

doughnuts

Knowing the difference between real and fake food is the best place to start when making healthier choices during pregnancy, or in life in general.

It’s a lot easier to define what fake food is, so let’s start there.

Fake foods come from a factory. You can’t find them in nature. Think, Doritos, potato chips, candy bars. They’re considered fake because they have little nutritional value but are high in calories that can easily be converted and stored as fat, if they’re not used for energy.

Fake foods are often packaged and have long ingredient lists with ingredients that are hard to pronounce. I would save these foods for an occasional treat but avoid them on a daily basis because the worse thing about these foods is that theyre addictive. They can taste good, fill you up for a short period of time, but they'll leave you wanting more a few of hours later.

On the hand, real foods look exactly how they would in nature, from the plant or animal they come from. Think, fruits and veggies, fish, eggs, lean meat, nuts and seeds. These foods deliver nutrients, without the empty calories that you find in processed or “fake” food, so excessive weight gain during pregnancy is less likely. Eating an abundance of real food during your pregnancy – or before you get pregnant – is key to optimal nutrition. My goal is to make these foods the basis of my every day diet.

Then you’ve got your foods that float somewhere in the middle.

These foods do exist in nature but they’ve been somewhat processed to look the way they do when they end up in your kitchen, like bread or hummus. In the case of bread, flour has been milled and baked to form bread. In the case for hummus, chickpeas have been mashed with tahini, lemon juice and salt to form hummus. These foods can still be considered a whole food thats been minimally processed.

What makes these foods beneficial or not, is the question, what else has been added?

Has sugar, artificial flavors and preservatives been added to extend its shelf life and make it taste better?

Does it have hidden trans fats to make it taste fresher?

Or has it been overly processed so theres little nutritional value left?

In the case of rice crackers, rice cakes and most cereal bars on the market today, they’ve been so processed that none of the fiber or nutritional value from the grain remains. These products are sold as healthy but it couldnt be further from the truth. Instead, you’ve got calories that are low in nutritional value, but high in simple carbohydrates and sugars that can be easily converted and stored as fat if they're not used for energy.

Why does it matter?

Real food delivers real nutrients that your body will happily receive and use to support the little life growing inside of you. Real foods are nutrient-dense, with a higher nutrition to calorie ratio, compared to packaged foods. Your pregnancy weight gain will more likely to be slow and steady, and within the normal range.

On the flip side, if you’re always eating processed foods to satisfy your hunger, you’re more likely to put on excess weight because these empty calories don’t deliver real nutrients. When you eat fake foods, you might feel full for the moment but you’ll find yourself hungry for more, shortly afterwards. You might find yourself stuck in a vicious cycle of eating fake food, getting hungry shortly afterwards and doing it all again. 

What you can do today

Have a look at what you’re eating for breakfast, lunch, dinner and your snacks in between. Are your meals from real food ingredients? If not, what can you do to change them, so that they are? If you’re having a bowl of cereal or a cereal bar for breakfast, can you change it to a bowl of wholegrain oatmeal and berries? Can you have a pre-made frittata muffin instead of an energy bar if you’re rushed for time? It all starts with one small change at a time. You’ve got this, bella mama!

Broccoli cheddar frittatas

PROTEIN + CHLOLINE

Pregnancy Myth #1: But I'm pregnant, I'm supposed to eat whatever I want!

icecreaminarow

If you’re like me, your idea of what a pregnant woman should eat is probably from what you've seen in the movies and on TV… the pregnant mama chowing down on her third packet of Oreos… or screaming for Doritos and ice cream at 3 o’clock in the morning. It makes us feel like we could, or should be doing exactly that when we're pregnant.

And while you could eat whatever you like during pregnancy, being mindful about what foods you eat during your pregnancy will have payoffs - for both you and your baby.

By no means is pregnancy a time for restrictive eating... your body has additional energy requirements because you are afterall, growing a human being inside of you and that takes a lot of work!

However, it is a time to be intentional about the choices you make when it comes to food.

Real food vs junk food

If you choose to eat real, whole foods most of the time, you’ll get the nutrients your baby and your body needs, without worrying about excessive weight gain during pregnancy and the complications that may bring. 

Real foods allow your body to naturally put on weight where you're biologically programmed to. The beautiful thing about mother nature is that you'll be biologically programmed to lose weight from these places once you've given birth.

On the other hand, junk or processed foods don't contain the nutrients your baby needs so you're left hungry for more - and more susceptible to the cycle of cravings. Someone once told me that if eating junk food before you were pregnant made you put on weight, wouldn’t the same thing happen while you were pregnant? Food for thought...

So, while you can eat whatever you want during pregnancy, not everything is going to benefit your baby’s development - or give your body what it needs to stay healthy and strong after your pregnancy. 

Instead, make healthier choices when you can, and focus on eating real, whole foods that don’t come out of a packet or box. Choose meals with real food ingredients, that you have to put together yourself.

As a quick and easy snack (or breakfast), I love to make whole-wheat toast topped with nut butter, bananas and chia seeds. It's quick to make, satisfying to eat and full of nutrients that'll look after your baby and your body.

bananachianutbuttertoast

BANANA CHIA + NUT BUTTER TOAST 

PROTEIN FIBER OMEGA 3