Healthy eating during pregnancy and breastfeeding
Did you know it’s recommended that pregnant and breastfeeding women should receive an additional 300 -to 500 calories per day above their normal intake. This is to meet their energy needs and support the healthy growth of their baby. HOWEVER before you celebrate and reach for an extra bag of chippies or a bar of chocolate you should know it’s very important to ensure you are getting all the essential nutrients needed for you and baby to thrive. It’s essential to have a healthy, nutritious diet at all times, but even more so for both mother and baby during this important time.
Avoiding highly processed foods will help your body and mind to function better. Good Food = Good Mood.
Reading labels and avoiding any ingredients you don’t recognise is a great place to start. Refined sugar, processed flours and refined carbs can cause a spike in blood sugar levels, and leave you feeling sick, lethargic and headachy. Sticking to real foods can help maintain energy levels which can be so lacking during pregnancy and breastfeeding. Loading up on fruit and vegetables can also help your body digest food easier and help to stop the dreaded constipation and bloating so many pregnant mums experience.
Did you know if you place a tiny bit of white flour on the tip of your tongue it will slowly start to sweeten as your body will process these refined carbohydrates like sugars. Swapping out your plain white flour for a less refined spelt flour is a great idea. Or if you are wheat or gluten free buckwheat can be a great substitute when baking. Buckwheat is naturally gluten free and is high in fibre and protein compared to regular flour, hence why we use it in our whole cookie range.
Some Essential nutrients for pregnant and breastfeeding mums.
Calcium helps to build strong bones and teeth. According to the Ministry of Health pregnant and breastfeeding women should get 1,000mg of calcium a day.
Calcium can be found in chia seeds, sesame seeds, yogurt, sardines, beans, lentils, almonds and some leafy greens.
Folic Acid helps the healthy development of a baby’s brain and spinal cord. It is also needed to make red and white blood cells.
Good sources of folic acid include leafy green vegetables, citrus fruits, beans and nuts.
Healthy fats are used to fuel the brain and nervous system.
Olive oil, coconut oil, avocados, salmon, cashews and almonds are all great sources.
Fibre can help ease constipation. Many pregnant women suffer terribly from constipation making it so important to keep your fibre levels up.
Whole grains, brown rice, oats, fruit, vegetables and legumes are all great sources of fibre.
Iodine helps the thyroid gland produce hormones that help with growth and brain development. Not getting enough iodine during pregnancy can put baby at risk of cognitive delays.
Great wholefood sources of folic acid are sea vegetables such as kelp, Kombu and wakame. Cranberries, organic yogurt, navy beans and organic strawberries are also good sources for folic acid.
Protein helps to build baby’s muscles, bones and other tissues especially in the second and third trimesters of pregnancy. The recommended protein intake during the second half of pregnancy and while breastfeeding is 71 grams daily.
Sources are lean meat, poultry, fish, beans, peanut butter, eggs and tofu
Here at Totally Devoted we are passionate about using the best ingredients available and have developed our whole range using the age-old principal of “Food is Medicine” so you rest assured no nasties are being consumed by mum or bub.