Nourishing Recipes For The First Trimester
Obtaining Essential Nutrients With Whole Foods
Eating a colorful, varied, and minimally processed diet is ideal for optimal health, and during pregnancy, this becomes more apparent. Your body requires specific essential nutrients, vitamins, and minerals to support and grow a baby.
In these three recipes, I will explain why certain foods are ideal during the first trimester, and how their specific nutrients help you and baby. These nourishing dishes are all free from grains, dairy, and refined sugars.
First Trimester Smoothie
Coconut milk is a great alternative to traditional dairy; it is a rich source of several B-complex vitamins including B1, B3, B5, and B6. (There are 8 B-vitamins) Some of the many benefits include immune and nervous system support and enhanced energy production. During pregnancy, you also require more protein to support the rapid growth of your placenta and baby. Almond butter is a delicious addition to the smoothie and a great source of plant protein.
½ sliced, frozen banana
½ cup fresh or frozen blueberries
3 tbsp almond butter
¼ tsp cinnamon
½ cup full fat coconut milk
¼ tsp lemon zest
Place all ingredients in blender and mix.
Ultimate Prenatal Lentil Salad
Adapted from My New Roots
This salad is particularly delicious! Lentils are an amazing source of folate, a B-vitamin that helps baby’s neural tube develop properly. Folate also helps support red blood cell production, which is important as your blood volume increases throughout pregnancy. Lentils contain a ton of protein and fiber, which really increases the satiety factor of this dish.
1 cup black (du puy) lentils, rinsed, cooked, and drained
¼ cup dried tart cherries
handful of finely chopped fresh herbs. (I enjoy mint and parsley)
3 tbsp chopped capers
¼ cup chopped almonds
¼ cup olive oil
¼ cup apple cider vinegar
1 tbsp strong mustard
1 tbsp maple syrup
1 tsp salt
1 tsp pepper
1 tsp ground cumin
¼ tsp turmeric
¼ tsp ground coriander
¼ tsp ground cardamom
¼ tsp cayenne pepper
¼ tsp nutmeg
¼ tsp cinnamon
Place salad ingredients in bowl. Prepare vinaigrette by placing all ingredients in a jar with lid. Shake well to combine. Pour vinaigrette over salad and toss everything together. This dish tastes best fresh at room temperature.
Wilted Greens with Creamy Lemon Tahini
Adapted from Love and Lemons
This recipe is loaded with superfoods. Dark leafy greens including spinach, chard, and kale are rich in vitamins and minerals. Greens like spinach are a surprisingly great source of calcium, which is needed for baby’s bone development. The addition of avocado lends more than creaminess to the sauce. It also contains high levels of vitamin B6, which helps baby’s brain development. Vitamin B6 can also ease nausea, a common first trimester symptom. Dark greens and the sesame tahini provide a superb source of iron, which supports red blood cell production, helping to prevent fatigue and anemia. Adding lemon to this dish enables your body absorb iron more effectively.
4 cups dark leafy greens (I prefer baby spinach)
1 cup broccoli florets
⅓ cup sesame tahini
juice of 1 lemon
salt and pepper, to taste
Sauté greens and broccoli in olive oil and set aside. Blend tahini, avocado, and lemon together in food processor. Add 1-2 tablespoons of water, to thin, if necessary. Plate greens and pour sauce on top.
3 Things Every Pregnant Mom Must Know
You’re pregnant, congratulations! There is so much to do to prepare for a new baby and even more to learn. We recommend taking a quality childbirth education class, but in the meantime, here are 3 things every pregnant mom must know.
Eating adequate protein is essential to a healthy pregnancy. Not only does it help grow and heal muscles (we are going a human after all), but it provides moms-to-be with energy, all while stabilizing blood sugars and helping reduce the risk of pre-eclampsia and gestational diabetes. Staying hydrated is another important part during pregnancy, drink lots of water stay hydrated!
Blood volume increases 50-60% during pregnancy, and daily protein intake supports that extra volume. Without it, mom’s blood vessels constrict, increasing blood pressure and potentially leading to pre-eclampsia. It is recommended that pregnant moms consume 80g of protein daily. Eggs, nuts, seeds, beans, yogurt… eat all the protein!
An epidural is more than just a needle.
I support women in their birth choices, regardless of what they are. I also believe in true informed consent. Many times, women decide to get an epidural and they don’t realize or aren’t told all that comes with the epidural. Epidurals, like dehydration, can lower blood pressure. Therefore, before the epidural can be given, mom must receive 2 bags of IV fluids to ensure she’s hydrated. Once the epidural is given, mom will be hooked up to an electronic fetal monitor. A pulse oximeter will be placed on her finger, and a blood pressure cuff on her arm. Because mom won’t be able to get up to use the bathroom, a catheter will need to be placed. Epidurals are known to slow contractions, so pitocin will likely be given to make contractions stronger. As you can see, there’s a lot more to an epidural than just a needle.
Choosing a care provider and birth location are the biggest decisions you will make during your pregnancy.
You can prepare for your birth for 9 months. You can eat well, take a childbirth class, and hire a doula, but if you don’t choose your care provider carefully, it can derail the birth you are hoping for. It is imperative that you and your care provider are on the same page and have the same values regarding birth. For example, if you are desiring a natural birth, choosing a provider with a high induction or cesarean rate will only make achieving your birth goals an uphill battle. It’s important to ask your care provider tough questions, but it’s equally important to get satisfactory answers. If you feel rushed, blown off, or mocked, it might be time to shop around.
If you’re pregnant in Baltimore and looking for a modern, comprehensive childbirth education class, take at look at our Birth Boot Camp curriculum. We cover these topics and many more in our 10-week class and will leave you and your partner feeling confident and ready. Contact us to discuss how we can help you and your partner prepare for an amazing birth!
Salt & Protein Can Reduce Risk for Pre-eclampsia
Eating a whole foods diet, with adequate amounts of protein, and water to thirst, can help alleviate many of the complications women face during pregnancy. A diet high in protein can help repair and grow muscle, stabilize blood sugar, and can lower a mother’s risk of pre-eclampsia and gestational diabetes. Pre-eclampsia, a potentially life threatening condition, affects between 5-8% of mothers. Symptoms include high blood pressure, edema, rapid weight gain, visual disturbances, headaches, and pain in the upper right quadrant. The only cure for pre-eclampsia is delivery of the baby.
When I was pregnant with my first son, my midwife suggested I eat 80-120 grams of protein a day. Without fully understanding why this was so important, I gave it a shot, but really didn’t track my protein intake too closely. Around 35 weeks, my blood pressure started to rise, and at every prenatal appointment it was higher and higher. In an effort to reduce my blood pressure, friends and family told me to cut my salt intake, and unfortunately, I listened. As a result, I was diagnosed with pre-eclampsia at 36 weeks and risked out of my homebirth. At 37 weeks, I went to the hospital for an induction and had a very difficult birth that ended up being vastly different than anything I had hoped or planned for. I learned the hard way just how important protein and salt intake is in the maternal diet.
As someone who has experienced pre-eclampsia, it is important that I help spread the message about how diet can impact your and baby’s health and birth. This graphic explains how the body reacts when mom does not consume enough protein, calories and salt.
(The Brewer Diet can be very beneficial to pregnant mothers and focuses on a whole foods diet that is high in protein. This website is a wonderful resource to for those interested in learning more about The Brewer Diet. Proper nutrition really can make a huge difference in your birth experience.)