How to Support PRENATAL HEALTH with Functional Nutrition
Pregnancy is an incredible and beautiful season of life.
Proper nutrition is more important than ever, because what a mother eats (or doesn't eat) not only impacts the health of her children, but also her children's children (via an effect called epigenetics).
Beyond this overview of how & what to eat during pregnancy, the best way to nourish yourself (and your child) is to LISTEN to & HONOR your body's needs.
Nutrients are more than building blocks for growth — they also regulate genetic expression (whether certain processes are turned on or off).
PRENATAL NUTRITIONAL WEALTH
The focus during pregnancy should be putting your body into a state of NUTRITIONAL WEALTH.
This means taking every opportunity to maximize the nutrients in your diet and body.
Fill your plate with whole foods, such as colorful fruits & vegetables, healthy fats, and quality protein.
Avoid fasting & detoxes during this time, as they are additional stressors (and can influence your baby's development).
Supplements (like a prenatal multivitamin, probiotic, or omega 3 fatty acid) can be helpful for some. Do your research before taking herbals (many have not been studied during pregnancy).
Listen to your cravings, that is your body communicating its needs!
NUTRIENTS OF FOCUS
FAT SOLUBLE VITAMINS (A, E, D, K)
dairy, meat, fish, greens
OMEGA-3 FATTY ACIDS
fish + seafood
CHOLINE
eggs, beef, liver, crucifers
FOLATE
greens, crucifers, legumes (whole food > synthetic folic acid)
IRON
meat, fish, seafood, liver
*These nutrients are essential for proper development of the baby's brain + nervous system.
Should I eat fish?
Yes.
Mercury in fish is only an issue because it binds selenium, a necessary nutrient.
This is not an issue if there is more selenium than mercury (as in most fish).
There are more consequences from inadequate consumption of the essential nutrients and fatty acids found in fish & seafood.
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References
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Retrieved from: https://www.dietaryguidelines.gov.
U.S. Department of Health and Human Services. Office of Dietary Supplements. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/list-all/
Gaby, A. R. (2017). Nutritional Medicine (2nd ed.). Fritz Perlberg Publishing.