Motherhood Nutrition: Easier Than You Might Think

BY: Tara DelloIacono Thies

If you’re reading this, you’re probably pregnant, maybe thinking about getting pregnant, or even a new mom like myself. Whatever stage of mommy-hood you’re in, we all have things in common. Each pregnancy, baby, and family has their own story, their own personality, and their own way of making things work through this ongoing adventure of having a baby and raising a child.

Even as a nutrition professional, I found eating to be a challenge both during pregnancy and after the birth of my son, Eric. While I was pregnant I was overwhelmed with the “dos & don’ts” of what and what not to eat and how much or how little to eat. Pregnancy websites, books, and magazines obsess on the topic of food and nutrition for a very good reason: it’s important! On the other hand, they can make you crazy by providing conflicting information and different nutrition philosophies. Talk about confusing.

After my son was born, there was the stress of eating well for good milk production and staying healthy. Finding time to eat, sleep, and take care of baby is tough!

Give yourself a break by making nutrition simple. Perfection isn’t your goal; strive for a “do-the-best-you-can” philosophy to eat well without putting too much of your energy and attention into it. There’s now someone in your life who needs it so much more.

Eating healthy before, during, and after pregnancy is part of the same healthy eating principles recommended to everyone. There are, however, some nutrients you need to increase, such as protein, iron, calcium and folate. There are also a few things to watch out for. When pregnant and nursing it is best to avoid:

• Unpasteurized juice & dairy products
• Raw or under cooked meats
• Large-size fish high in mercury, including tuna, shark, swordfish, king mackerel
• Artificial flavors and preservatives such as sodium nitrates (found in most deli meats), partially hydrogenated oils, high fructose corn syrup

Choose Organic

During pregnancy many women become interested in organic foods. Organic food contains fewer pesticides, herbicides, hormones and antibiotics, all of which are better for you and your baby. Choose foods known to contain fewer pesticide residues or are labeled organic.

Sometimes organic foods can be more expensive, but consider it an investment in the health of you and your baby. If stores were required to label all the residues of pesticides, herbicides, hormones, antibiotics and fertilizers in produce you wouldn’t choose the food with the highest levels, right? Some types of produce contain more chemicals than others.

Organic milk and meat is the most nutritious choice for you and your baby because it comes from animals raised without the use of antibiotics, synthetic hormones or pesticides. It’s been shown that women who choose organic meat and dairy have more nutrients in their breast milk*. Additionally, milk from pasture-raised organic cows has been shown to contain higher levels of nutrients like omega-3 essential fatty acids, Vitamin E, beta carotene, and other antioxidants.

Check out the Environmental Working Group for a list of the least contaminated fruits and vegetables and tips on how to navigate the world of organic food.

Baby Has Arrived

When choosing what to eat after your baby’s born, think about what your body needs to revitalize, recover, and rejuvenate. This might seem like a tall order, but eating with these in mind can help your energy level, health, & milk production.

Right now, nourishment is the most valuable thing you can give your body (next to sleep!). Your body needs time to recover and adjust to the changes in your environment before focusing on losing any weight. Eating and drinking a variety of healthy, organic foods and beverages from every food group will help ensure you’re getting the nutrients you need to maintain your energy, nourish your baby, and rebuild your nutrition backbone.

Simplify your food choices by posting following guidelines on your refrigerator and applying one new tip each day:

Whole Grains: Eat whole grain carbohydrates.
TIP: Choose whole wheat bread and pasta over white.

Vegetables: Eat in abundance.
TIP: Consume a variety of colors—red, orange, yellow, green.

Fruit: Eat 3-4 pieces each day.
TIP: Always have an apple in your purse for those “must eat now” moments.

Dairy: Eat something with calcium at least 3 times per day.
TIP: Snack on milk, yogurt, cheese, and LUNA products, which are high in calcium.

Protein: Include protein at each meal.
TIP: Choose lean meats. Organic beef is a good source of omega-3’s. Hummus on crackers is a great way to enjoy beans.

Fat: Choose plant-based fats.
TIP: Replace butter with olive oil, nuts, avocados, and flaxseed.

Hydration: Sip water all day long and get in at least 8 glasses a day!
TIP: For a refreshing spritzer mix sparkling water and a splash of fruit juice.

Treats: Indulge in something delectable a few times week.
TIP: Enjoy it—you deserve it!

Time Savers: Focus on healthy conveniences.
TIP: Use fresh or frozen, pre-cut and pre-washed vegetables. Stock up on healthy lunch items such as soup, whole grain crackers, sandwich meat, cheese, and pita bread.

Snack Attack

Snacking’s a great way to get the nutrients you need to maintain energy and prevent low levels in blood sugar both during pregnancy and after baby’s born. Snacks and smaller, more frequent meals help keep nausea at bay, keep you more energized, and prevent huge fluctuations in blood sugar.

Eating three meals a day plus snacks can sound daunting when you don’t even have time to shower. How will you find time for healthy choices? Think convenience and rethink meals. Plan ahead, be prepared, ask for help, and befriend your freezer! Keep snacks and meals simple:

• Fruit is the most portable, easy, healthy snack around—never be without it.
• A glass of milk can provide any simple meal or snack with an easy boost.
• Frozen vegetables are just as good for you.

Choose five simple meals to alternate from week to week to streamline shopping and cooking. I like quesadillas, soups, english muffin mini pizzas, tacos, baked potatoes with cheese and veggies, and big salads with lots of toppings. For veggies, I always have organic frozen broccoli on hand. Choose your favorites and stock up. Don’t forget to ask for help. When someone asks what they can do to help, hand them your grocery list. Or save your sanity and use a grocery delivery service!

Good nutrition for you and your family doesn’t have to be challenging. Keep it simple, stick to the basics, plan ahead, and delegate some of the shopping and food prep when possible. This will give you the time you need to care for yourself and your baby, and to enjoy the wonderment of it all.





References: British Journal of Nutrition, April 2007, Volume 97, Issue 4, Pages 735-743 "Influence of organic diet on the amount of conjugated linoleic acids in breast milk of lactating women in the Netherlands" Authors: L. Rist, A. Mueller, C. Barthel, B. Snijders, M. Jansen, A.P. Simoes-Wust, M. Huber, I. Kummeling, U. von Mandach, H. Steinhart and C. Thijs.