on nutrition for birthing people
it’s not all pickles and ice cream
Anyone who remembers the awful Snack-Well sugar bombs of the 1990’s knows that nutritional advice changes all the time. As it should! The more we learn about our bodies the better we can be at taking care of ourselves. For many of us, growing up with improbable beauty standards may have left us in a place of constant dieting or worrying about every molecule of food that enters our mouths. That was certainly my experience. I like to think about pregnancy and the postpartum period as a wonderful opportunity to let that go.
“Intuitive eating,” is a concept developed by two nutritionists who wrote a book that has had great evidence-based results. Their website describes it as, “…a personal process of honoring health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs.” Doesn’t that sound a lot better than “Be sure not to gain more than 30 pounds during this pregnancy”? A pregnant body is sending messages, too. And while we wait for our practitioners to take a more holistic approach to every pregnant person entering their care, here are some general tips for encouraging a more intuitive, more mindful way of eating during gestation.
Fruit: Yes! But think about starting with the most fibrous of fruits in abundance (berries, apples/pears, citrus, stone fruit, kiwi), and limiting the ones that contain the most concentrated sugar (grapes, pineapple, mango, banana).
Vegetables: Of course! Start with non-sweet and non-starchy (leafy greens, broccoli, cauliflower, eggplant), then move to fibrous and starchy (beans/, lentils, legumes), then sweet (carrots, bell peppers), then starchy (potatoes, sweet potatoes)
Dairy: Amen! Or coconut-based products for those who don’t eat dairy. Here’s the thing though: FULL FAT OR BUST. Lowfat anything is a bad idea even if you are watching calories. Cut calories by limiting sugar, never limit good healthy fat calories. It’s more satiating and much better for brain development. Bonus points for whole milk kefir and yogurt, those food-based probiotics are excellent for your digestive system during pregnancy and beyond.
Protein: Duh. We need amino acids to live, people! Tiny humans in utero need them, too. Eggs are basically a perfect food and eating 1-2 of them per day during pregnancy is recommended by any dietician who knows what she’s doing. Stick to organic free range chicken, pasture raised eggs for higher DHA content and grass fed beef for the extra CLA. When it comes to fish small and wild non-predator fish usually have lower mercury ratings.
Grains: Not too much! Look, for many of us, that first trimester is going to be carb city. So when you get out of the I-can-eat-five-things-and-they-are-all-white phase, try not to rely on grains so much to fill you up. Think of WHOLE grains as a little treat that goes along with the rest of your meal, rather than the main event. If bread is a necessary part of your day get fresh whole grain sourdough. Fermentation for the win, always.
Nuts: Go nuts. If you like raw nuts, I like to soak and sprout them because I find it makes them easier to digest.. Soaking time differs depending on the nut.
Fat/Oil: Think quality. Fat is not the enemy especially during pregnancy and beyond. Stick to high quality fats (grass fed butter, ghee, olive oil, coconut oil, walnut oil, avocado oil ).
As with anything related to you and your baby, always check in with your care provider or nutritionist before starting any kind of diet. Listen to your body and your baby. Here’s a great “cravings cheat sheet” created by LOOM in LA.