Pregnancy Diet and Prenatal Vitamins: What do you really need?
There are so many rules about pregnancy. Most of you will know what to avoid: raw fish, processed meat, unwashed produce, alchohol and caffeine. But what about what you should eat. Pregnancy is a great time to upgrade all your habits and something I find truly amazing with my clients is just how willing they are to embrace these changes for the sake of their little one. And a healthy nutrient dense diet is far simpler than we think!
Choosing a Prenatal Vitamin
Most people during pregnancy will end up taking a prenatal vitamin, no matter what their diet. That is because certain nutrients like iodine and folate can cause birth defects when not taken in adequate amounts. If you are a vegetarian or vegan the most important supplements are vitamin B12, zinc, iron and omega 3s. When choosing a supplement, look for whole food vitamins as opposed to the synthetic form pushed by doctors. This is why.
If we look at a humble carrot, not only is it packed with beta carotene, the precurser to vitamin A, it’s also got vitamin C and 200 other phyto-nutrients that all work synergistically to help the body absorb the vitamins. More is not necessarily better if we can’t assimilate the vitamins we ingest.
I can elaborate on this with an example from the herbal medicine world. White willow bark is the plant that is synthesized into acetaminaphen, a pain reliever commonly used in tylenol. Now, acetaminophen can cause stomach and liver upset as a side effect, but when taken in its whole form, white willow contains mucilage that coats the stomach and protects it from the damaging effects. Some people think that separating and synthesizing plant constituents is respsonible for the side effects of so many prescription medicines.
When you look at a whole food supplement, the numbers may not be as high, but chances are those vitamins are more easily integrated by the body and therefore far more effective. Besides this, studies have shown that long term supplementation of synthetic calcium is linked to kidney stones, stroke and even earlier death in women. When choosing a prenatal vitamin, food and herbal based prenatals will be far more digestible and easier on the stomach.
One thing to consider when choosing any prenatal is folic acid. This is probably the most important vitamin for pregnancy and too little could cause neural tube defects and spina bifida in baby. However, research has shown that synthetic folic acid is not only totally un-absorbable by people with the MTHR gene, but too much folic acid has been linked to certain cancers and as we said, synthetics are just never as good!
So to re-cap…
- Always look for a whole food supplement.
- Whether you have the MTHR gene or not, always check the label of your prental and take folate in the form of L-methylfolate.
- If you are vegan or vegetarian make sure your supplement has adequate sources of iron, B12, zinc and omega threes. One easily absorbable form of plant based iron is a supplement called floradix.
And now, what to eat for pregnancy?
It's simple. In fact, I would venture to say that whether pregnant or not and regardless of what food rules you follow the basic principle is the same. Eat a diverse organic diet filled with fiber, whole foods and healthy fats. One easy way I make sure I’m getting all the goodness I need is to follow these three rules.
1. Eat mostly plants. Fruits, vegetables, whole grains, legumes, nuts, seeds and herbs. I don't believe a plant based diet is for everyone as I genuinely believe that we all have different needs. In fact, while I used to be a vegan and then vegetarian, I’ve since swtiched up my diet to incluce meat again for health reasons. But I still believe that meat, fish and dairy products should be the side dish and NOT the star of the meal. There is so much evidence that diabetes, heart disease and certain cancers are caused by an excess of heavy proteins or cholesterol, and that most of us are eating far less fiber than we need. How do we fix that? Easy. Eat mostly plants!
2. Taste the rainbow. This is my favorite food rule. Adding as many colors to your plate as possible makes sure to offer your body a diverse array of vitamins, minerals and phytonutrients. I always check out my plate before I eat, then go to my fridge to see if I should add a sprig of some herbs, seeds or a ferment like kimchi or sauerkraut. It adds beauty to your plate and makes meals so much healthier and more fun!
3. Add healthy fats. Examples of these are organic olive oil, coconut oil, grass fed butter and ghee. Fats are an often forgotten one, especially in our calorie counting culture. But they contain a rich variety of fat soluble vitamins, are the precursors to hormones and provide the good kind of cholesterol for heart health.
4. Organic. There is no denying that organic is better. Before GMO foods and pesticides came along, all of our ancestors ate organic. Organic is not a fancy label, it just means real food, as free as possible from additives. If you can't afford to go 100% organic, start with the most important things like meat, dairy and any thin skinned fruits and vegetables. Look for a chart about the “dirty dozen” to get a better idea of which fruits and veggies are most important to buy organic.
5. Use moderation. This goes for sugar and inflammatory foods like dairy and gluten. Cutting out refined sugar completely is probably the healthiest choice for anyone, especially pregnant people who run a higher risk of gesational diabtetes. But let's be real. Are we really going to deny a pregnant person (or any person) dessert? The trick is choosing healthier alternatives like agave, maple syrup or honey and consuming these things in moderation. I love chocolate mousse and make an incredible one with on avocado, banana, cacao and honey. Raw desserts are another healthy (and super delicious option) with base ingredients like fruit, coconut and cashews. Have fun and search for healthier twists on your favorite desserts!
I truly believe that with the right intention and a little effort a healthier lifestyle is possible for anyone. And I love trying to simplify health information to make it more accessible, so if you need additional support finding your own personal formula, please reach out for a session!
https://chriskresser.com/folate-vs-folic-acid/
https://avivaromm.com/mthfr-what-the-bleep/
https://www.ncbi.nlm.nih.gov/pubmed/11090291