13 S U P E R F O O D S T O E A T W H E N P R E G N A N T 1

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Congratulat ions on your pregnancy!

Since you will now be eat ing for two, making the right food

choices should become a priority. Why? Because there’s

rarely a more nutrit ionally demanding t ime during a

woman's life than pregnancy. Trust me. I know. I’ve done

this 3 t imes now!

This is the t ime when your intake of nutrients from foods and

supplements are needed not only to keep your body running, but

also to nourish and support the rapidly growing baby inside of you.

Proper nutrit ion is crucial at all stages of your baby's development,

and if you don't eat right , your growing baby doesn’t either.

I’m well aware that there are so many things to do in preparat ion for

your delivery that it can be overwhelming. You need to buy lots and

lots of supplies, read every single book under the sun about what to

expect when you’re expect ing, attend classes and rest – yes, I highly

recommend you do that NOW while you st ill can!

But the one thing you never want to put off is the nutrit ion that you

provide for yourself and your baby during (and after, especially if

you’re breast feeding) pregnancy. Making healthy choices is

important all the t ime, however, the eat ing habits you had prior to

becoming pregnant, bad or good, need to be altered. Why?

The main goal with your diet during pregnancy is to set up a

nutritional regimen that provides optimal health for you and the

baby growing inside of you.

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It ’s not just about what you should not eat , but also what you should

be eat ing. It ’s not enough to simply feed yourself and feel good

about it . In order for your unborn baby to develop as much as they

can into a healthy newborn, they also need to be receiving the

nutrients that are essent ial for their development.

In this art icle, we are going to be talking about some of the foods

that MUST be in your diet if you want to have a healthy pregnancy.

These foods will also keep you full and curb your appet ite. The nine

plus month t ime period of pregnancy can be hard enough, so don’t

let hunger make a st ressful situation more difficult than it already is.

The key with these foods are the ‘efficiency’ they provide. What do I

mean by that? I mean that these foods are generally high in volume

yet low on calories. This means you can eat what appears to be a lot

of food without packing on the extra weight gain.

Yes, some weight gain during pregnancy is

expected, however too much weight gain

can lead to gestat ional diabetes, high

blood pressure, more difficult labor and a

prolonged recovery. Check with your

doctor for your appropriate weight gain.

Let ’s get into it !

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You’re right , it isn’t . This doesn’t change the fact that being hydrated

is absolutely essent ial for the health of you and your baby. Being

hydrated helps keep you focused all day long, and helps to prevent

the risk of early labor. It ’s also a great way to keep hunger at bay so

that you don’t go for the fat ty foods that put on unwanted pounds.

As for your baby, there are a number of benefits that water provides.

The nutrients you consume will be more efficient ly delivered

towards the fetus and the water allows for the development of new

cells that are key to the fetus’ development.

If you are having t rouble making regular water consumpt ion a habit ,

here’s what has worked for me: I would take a big water bott le with

me everywhere I went . If possible, I’d t ry to consume at least a gallon

of water a day. If you have a 1 liter bott le, all you have to do is drink

that ent ire bott le four t imes and that will be sufficient . After delivery

it ’s equally as important to cont inue to consume water. (After your

baby is born he or she has their bottle and you have yours)

1. WATER This isn’t a food! What is it doing in this article

about healthy eating for expecting mothers?

Another important thing to ment ion is

that there is water content in the foods

you eat as well. Don’t forget to take that

factor into account and don’t beat

yourself up if you managed 3.5 liters of

water instead of 4.

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2. EGGS One of the problems with eat ing meat as a source for protein is that

some pregnant women may develop aversions to them. Yes, this was

me! Before pregnancy, I always got protein in my diet . However, in

my first t rimester, I found it difficult to eat protein at all. For many of

us who have experiences similar to mine, eggs can be a great

alternat ive source of protein. Not only do they contain the essential

amino acids that our body needs, but these same amino acids are

also vital for our baby’s growth and development.

One of the great things about eggs is that they are a very easy food

item to whip up and it only takes a couple of minutes. You can make

an omelet that is mixed in with some chopped up vegetables. If you

prefer them hardboiled, you can make mult iple eggs at a t ime and

keep them in the refrigerator (you know, that thing you t ry not to

raid during pregnancy). Hardboiled eggs are a great opt ion for those

who are in rush and need a quick bite to eat .

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Before I go on about this food choice, I want to warn you that it is

easy to put on extra pounds with nuts if you are not monitoring your

intake carefully. Due to their high fat content (healthy fats, mind

you), nuts are extremely caloriedense for the lit t le volume that

they take up. And they can also be addict ing – I’m snacking on some

cashews as I’m typing these words now.

With that being said, this superfood is PACKED with minerals that

are essent ial to your health and to the baby’s health as well.

Nuts can be added in any dish or simply eaten as they are. That ’s

what makes them such a convenient food for pregnant women. If

you want to watch port ions, buy small prepacked variet ies that are

port ion controlled (I highly recommend this option).

3. NUTS

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4. MANGOS Have fun with this one, because it is the only fruit on the list . In

addit ion to having a succulent taste, mangos are also packed with

magnesium and vitamins A & C. Mangos take just a few minutes to

prepare and can be eaten on their own. If you want to spice up your

next meal, mix them in with some salads or make a smoothie with

them.

Two t rivia points of interest for those of you who love to geek out on

nutrit ion:

No. 1 : The amount of vitamin A and C in a mango is greater than

that in a salad per bite of food.

No. 2 : Magnesium is known for relieving leg cramps, a common

symptom amongst pregnant women.

(Mangos certainly helped me with cramping during each of my

pregnancies.)

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5. BROCCOLI Do I really have to eat broccoli ? Answer : Yes!

This green vegetable we hated as kids is now a vital staple of

nutrit ion for a pregnant woman who takes her health seriously.

Folate and calcium are just some of the many nutrients that broccoli

comes with in order to ensure a successful pregnancy. Broccoli also

contains vitamin C, the same ingredient that you hear about all the

t ime in orange juice.

This vitamin helps your body absorb iron when you eat foods such

as brown rice and whole wheat pasta. Iron is yet another important

mineral that you need to be consuming while pregnant, so eat up

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6. EDAMAME

Sounds like a weird name, but you have probably eaten these

before. Edamame is nothing but soybeans that have been cooked in

advance. The best part about these beans is that they don’t come

with the nasty side effect of extra flatulence that accompanies other

types of beans.

Thank goodness – we have enough to worry about besides extra

flatulence :)

Like many of the other foods here, they can be eaten on their own or

mixed with any kind of dish that you are having. What exact ly is it

about the minerals that makes them such a kickass pregnancy

staple? Vitamins A & B, calcium and folate are just some of the many

micronutrients that you will find in Edamame. Besides, why avoid

something that when pronounced correct ly has the word “mommy”

“ ed.a.mommy” :)

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7. YOGURT

There are many dairy sources that will provide you with this

important mineral, but yogurt is your best choice. Why? A single

serving of this dairy food contains the same amount of calcium as a

glass of milk in addit ion to folate and the protein that your body

needs. You also get the extra benefit of act ive bacteria cultures,

which prevent yeast infect ions and upset stomachs. You can mix

yogurt with your breakfast , lunch, or dinner meals. The alternat ive

opt ion for the more t ime pressed individuals is to simply eat it by

itself.

Three addit ional notes for those who want to use yogurt as a dietary

staple during pregnancy:

No. 1: Vitamin D helps calcium absorb bet ter in the body. Some

yogurts might have this mineral in it , and others won’t . Sunshine is a

great way to obtain vitamin D (within moderat ion) along with milk.

No. 2: If you are intolerant to dairy, you will have to find alternat ive

sources for get t ing in your daily calcium.

No. 3: How much calcium should you be gett ing? 1,200 milligrams is

the recommended amount, which comes out to roughly four daily

servings of yogurt .

Everyone knows that calcium is an

essent ial nutrient that you need to be

consuming if you want st rong bones.

Well, your baby is no except ion to this

rule! Something you may not know is

that calcium is also an essent ial

nutrient for st rengthening our nerves

and muscles.

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8. LENTILS I’ve ment ioned folate a couple of t imes as it is contained in the foods

previously ment ioned. However, if you want to get the most folate

out of a single food you should consider adding lent ils to your list of

foods. What does folate do? It protects against any neurological

defects that could occur during pregnancy in addit ion to aiding in

the development of the baby’s nervous system.

Lent ils also contain iron, protein, and vitamin B6. They can be eaten

by themselves or added in with soups and salads. Did I also ment ion

that these foods are easy on the digest ion system?

NOTE: Spinach is an alternat ive folaterich source for those who

would prefer not to eat lent ils, and is just as easy to prepare and

consume.

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9. WILD SALMON

One of the nutrients I have not discussed yet is omega3 essent ial

fat ty acids. DHA in part icular. Our body is unable to make omega3

essent ial fat ty acids and so we need to find a way to consume them

regularly in our diet . These fat ty acids do a number of things that

help our body function properly and our babies develop without any

defects. As your baby’s brain and eyes are primarily composed of

DHA, it makes sense that we would consume DHA to ensure opt imal

development of both those vital organs. For pregnant mothers,

these fat ty acids lower the chances of prenatal depression while

metabolizing vitamins that are fatsoluble.

What does this have to do with wild salmon? As it turns out , this fish

is full of these essent ial fat ty acids. In order to ensure that you are

get t ing the right amount of DHA, you should aim for 3 servings a

week worth of salmon. You can serve it up with some lemon juice to

provide a tangy flavor.

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For other seafood alternat ives that are high in omega3 fat ty acids,

you can go for sardines (not something I would eat , yuck!), farmed

oysters, and herring. Warning : Large ocean predators tend to be

high in mercury content and should be strict ly avoided. This

includes fish such as sea bass, tuna, grouper, swordfish, and sharks.

Co nsult your doctor about any fish that may be raw as well.

Don’t like seafood? Fortunately, there are many other omega3

alternat ives out there. The eggs and nuts previously ment ioned also

happen to have a good amount of omega3 in them.

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As I previously ment ioned, not all

pregnant women are going to be able

to tolerate meats during their

pregnancy. For those that can, read on.

I talked about how the amino acids that

make up protein are essent ial for the

development of healthy cells in your

body and your baby’s body.

Highprotein diets have also been

shown to keep you sat iated so that you

aren’t tempted to reach for another

serving of food after a meal. Amino

acids also act to stabilize your blood

sugar, which will keep you energet ic

throughout the day.

Lean meats are also high in iron. I talked about the benefits of iron

earlier, but another benefit is its ability to ensure that healthy red

blood cells are in supply. Meats in this category include chicken,

extra lean cuts of beef, and lamb without the fat . When combined

with salads or a complex carbohydrate source like rice, it makes for

a very tasty meal. For those of you who are a lit t le more ambit ious,

you can pair up the lean meat with a food that is high in iron for

opt imal iron absorpt ion.

You should be aiming for around 75 grams of protein a day, which

amounts to roughly 34 servings of lean meat.

10. LEAN MEAT

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11. AVOCADOS

Like nuts, these are highfat foods (also the good kind of fat ) that are

very dense in calories. They can be filling but it is easy to overload on

these and consume too many calories.

Avocados contain many nutrients that are key to the tissue

development of your unborn baby.

Some of these nutrients include vitamins C & B6, folate, and

potassium. Add a couple slices of avocado to your sandwich or mash

some up into a delish guacamole dip.

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Yes, MORE veggies! It should be clear by now that you need to be

eat ing lots of vegetables whether pregnant or not , but more so while

you’re expect ing.

Peppers and carrots are two vegetables that are packed with the

nutrient betacarotene. When it is consumed, your body turns it into

vitamin A which is then used to aid in the development of the organs,

skin, eyes, and bones of your fetus. Fiber, vitamin C, and vitamin B6

are also some of the other nutrients that keep you and your baby

healthy. Just make sure to watch out for medicat ions, health

products, and foods with ‘preformed’ vitamin A as high amounts of

these can lead to severe birth defects.

These two superfoods are very versatile and can be added to

almost any dish as a tasty side. If you are hungry at work and don’t

want to reach for a bag of chips or something else that will leave you

feeling guilty after you eat it , you can have some carrots or peppers

cut up in a plast ic bag and reach for them instead. They provide a

nice crunchy feel without the extra calories!

12. PEPPERS & CARROTS

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Last but most certainly not least, we have oats as a vital staple for

any pregnant woman’s diet . Oats are a great breakfast opt ion that

can be mixed with any morning dish or served by themselves. The

minerals in oats that are most relevant to you are fiber, iron, and

several B vitamins. The fiber in oats is an important ingredient that

helps pregnant women deal with const ipat ion.

13. OATS

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CONCLUSION I hope this art icle provided you with a solid list of foods that

should be incorporated into your diet during pregnancy to

ensure the health of your unborn baby. It ’s worth

ment ioning that there are many other foods that pack a lot

of nutrit ional punch. I did not want to include all of the

possible foods here to avoid overwhelming you with

choices. Eat the foods on this list on a consistent basis and

you will help ensure the health and safety of you and your

baby.

Don’t forget that these are healthy opt ions to consume

during pregnancy. You will want to speak to your doctor

and/or your diet it ian about your nutrit ional plan and the

calories you should be consuming on a daily basis.

Depending on any food allergies or your situat ion, some

women will have to eat more or less than others.

THANK YOU for taking t ime to educate yourself and do

everything possible to protect the health of your baby.

Remember, if cleared by your doctor, t ry to keep moving

and exercising.

If you have any quest ions please feel free to reach out to me

direct ly: www.babytobuff.com

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ABOUT THE AUTHOR

NERISSA FIGUEROA is a

professional WBFF compet itor. She

earned her pro status in 2012 and

has cont inued to compete since.

She’s also a personal fitness t rainer

and the mother of 3 children: Evan

(13), Lauren (10), and Tristan (1).

Nerissa has been teaching others

how to achieve their fitness goals

for nearly 20 years now. She’s an

ACE cert ified personal t rainer and

has been for the last 15 years.

According to Nerissa, she remains a

student of her industry.

“ Cont inuing to educate yourself so

that you are delivering the best

guidance to your clients is every

personal t rainers responsibility,”

states Nerissa.

She believes it ’s important that

fitness instructors are pract icing

what they preach. It ’s not

uncommon for Nerissa to wake up

at 5am, get her workout in, then

hurry home to get her children

ready for the day.

13 S U P E R F O O D S T O E A T W H E N P R E G N A N T 19

Many mothers wonder how she does it? The advice Nerissa offers is

this: “You have to schedule t ime to exercise just as would schedule a

t ime to take your child to an orthodont ist appointment. Because if

you don’t , it won’t happen.”

Nerissa’s achievements in the fitness industry are impressive! That ’s

why she’s asked on a regular basis to share her knowledge on TV

news stat ions. You can find many of the fitness instruct ional

morning show segments on her website :

www.StayFitStayFierce.com.

Some of Nerissa’s top achievements include:

2008 1st Place Bikini America’s Naturals Championship

2009 1st Place Ms. Fitness Arizona

2010 Fitness America Bikini Compet it ion Top 15 Las Vegas,

Nevada

2011 Fitness America Bikini Classic 12th place Las Vegas,

Nevada

2012 WBFF Fitness Pro Card, 1st Fitness Classic Texas

Championship

At 44 years young, Nerissa has no intent ion of slowing down anyt ime

soon. She will be compet ing in Toronto’s WBFF compet it ion in the

summer of 2017. Between now and then, she will be doing the exact

same exercises she lays out on her Post Pregnancy website:

BabyToBuff.com .

If you would like to learn more about Nerissa or t rain with her

connect with her on social media or direct ly:

Nerissa@BabyToBuff.com.