prenatal supplement

You're pregnant, now what?!

If you're like me when I first found out I was pregnant, I was little overwhelmed as to what to do. When should I make my first doctor's appointment? What food should I now avoid? Can I still exercise? How can I made healthier choices to help my baby's development?

Here are the first 7 things women should do when they found out they're pregnant...

1.    If you’re not already taking a good prenatal, please start now! A prenatal supplement is your insurance policy for all the important nutrients your baby needs for healthy development and because it’s such an important nutrient in preventing certain birth defects, it’s a good idea to invest in a good quality prenatal that has real folate in it too.

 

2.    Book an appointment with your OBGYN or midwife. Most health care providers will want to see you by Week 8 so they can perform a blood test to test your hormones and thyroid function – and to see if your lacking in specific nutrients like Vitamin B12, Vitamin D or iron. Don’t be afraid to ‘shop around’ until you find a provider you’re comfortable with.

 

3.    Meal prep nutritious meals for future weeks when nausea or fatigue can prevent you from eating well. Bone broths, minestrone or French lentil soup, casseroles and stir-fries are great to cook in large batches so you can freeze them for a time you don’t feel like cooking. Experiment with frittatas, healthy muffins and energy date balls for quick and easy breakfasts and snacks.

 

4.    Get familiar with what foods you should avoid over the next 9 months because these foods are more likely to harbor dangerous bacteria called listeria. Listeria can cause infection, cross the placenta and be life-threatening to your baby. Check out Practice Safe Food to see what food to avoid and how you can reduce your chance of listeriosis.

 

5.    Start a pregnancy journal, even if it’s a few short words on paper. The early weeks of pregnancy (especially before you announce it to family and friends), can be overwhelming or lonely at times. I found that journaling helped me focus and ground my thoughts in a very emotional time.

 

6.    Drink enough water… at least ten 8oz glasses a day. Try and get into a routine of drinking enough water because this will become even more important as your blood volume increases and your baby’s amniotic sac grows larger throughout your pregnancy.

  

7.    Keep up with a strength-training routine if you can, whether it be yoga, barre or a light-weights video at home. Making sure your arms, back and shoulders stay strong becomes even more important as these muscle groups will support your growing belly throughout pregnancy. Most pregnancy back, neck and shoulder pain can be prevented by making sure your upper body and back stays as strong as possible through pregnancy.

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

Why you need folate, not folic acid

green salad

Most of us have heard about how important it is to get enough folate in pregnancy to prevent birth defects.

You may have also noticed that folate is sometimes called folic acid. In fact, most prenatal supplements have folic acid in them instead of folate. So, what’s the difference and why does it matter?

Folate vs folic acid

Folic acid is the synthetic form of folate which means, it’s been manufactured in a lab.

Most supplements on the market today have synthetic vitamins and minerals in them because it's much cheaper to produce and sell. And the catch is...  these "vitamins and minerals" aren't as bioavailable as the vitamins and minerals found in real food (FYI, bioavailablility means how much of that nutrient your body is able to absorb).

This applies to folic acid which is significantly less bioavailable than folate in its pure and natural state, found in real veggies, fruits, beans and lentils. 

Research has also found that 4 in 10 people might have a gene mutation that doesn't allow their bodies to recognize and use folic acid. For more info on that, click here.

Why you need folate

Folate (otherwise known as Vitamin B9), is one of the most important nutrients your baby will need in the first few weeks of pregnancy.

Folate will help ensure your baby’s “neural tube” forms correctly. Your baby's “neural tube” extends right down from your baby’s brain to form your baby’s spine and includes all the nerves along the way. Extensive research has found that a deficiency in folate, especially as the “neural tube” forms in the first few weeks of pregnancy, can lead to birth defects such as spina bifida.

How much do I need?

Pregnant women need about 400 micrograms (mcg) of folate each day.

If you eat a lot of greens and veggies, chances are you're easily getting this amount. However, I highly recommend taking a good-quality prenatal supplement as an insurance policy.

I took a couple of brands during my pregnancy that made me feel great and my son was born (and still is), very healthy. I loved Garden of Life Raw Prenatal and Naturello Wholefood Prenatal supplements. The best thing about these two prenatals is that they both have real folate in them and not the cheaper folic acid stuff that your body has a harder time using.

Folate in food

As the name suggests, folate is richest in “foliage” type food like leafy greens such as spinach, kale, Swiss chard, mustard greens and romaine lettuce.

Brussel sprouts, asparagus, avocado, broccoli, beans, peas and lentils are also great sources of folate too. 

What to eat

As a guide, here are some ways you can get your daily folate intake.

You can easily boost your daily folate-intake by adding beans and lentils to your meals, or adding a cup or two of spinach in a smoothie you can have in between meals. 

BREAKFAST

1/2 avocado smashed onto whole-wheat toast (50mcg)

SNACK

1 cup of spinach in a smoothie (50mcg)

LUNCH

Choose two

2 cups of spinach, kale or romaine in a salad (100mcg) 

1/2 cup Garbanzo beans (175mcg) 

1/2 cup black beans (100mcg)

1/2 cup Kidney beans (50mcg)

DINNER

Choose two

2 cups of spinach, kale or romaine in a salad (100mcg)

5 spears asparagus (100mcg)

1/2 cup Brussel sprouts (80mcg) 

1/2 cup peas (65mcg) and 1/2 cup broccoli (50mcg)

green goddess dressing

GREEN GODDESS SALAD DRESSING

FOLATE PROTEIN OMEGA 3s