Nutrition is so important, it is our energy, it fuels every single production going on in our body. If we don’t eat correctly our brain is literally starved, our body can’t function the way it is supposed to, and it is REALLY stressful to our wonderful body.
Becoming pregnant was a huge red flag waving at me to change my eating habits. After overcoming an eating disorder at a younger age … I was eating kind of healthy at that point. I still had food issues, and was really scared to change anything in fear of “getting fat”, and losing the control I had over my eating. My child was more important than these fears so I started doing research. I have been practicing for the past 7 years to first heal my relationship with food, second, find the macros and foods that benefit me personally the most, and, third, to always live by example for my child to build her own healthy relationship with food.
Here are 5 foods that keep you full, satisfied and are PACKED with amazing nutrients for you, your baby, and your recovery. Eat them as a snack, or incorporate them into a meal.
- NUTS AND SEEDS. The easiest snack out there!! Walnuts, almonds, cashews, pistachios, and macadamias. They each have their own special benefits ranging from memory improvement, brain function and development to reduction of inflammation. These nuts are a high fat snack that will also keep you full and energized for a long period of time. Pumpkin and sunflower seeds are also great brain foods. These little guys are full of fiber which really comes in handy when pregnant and postpartum to keep your digestion on track.
ACTION: Measure out about a ¼ cup into reusable or plastic bags, have them in your house, your purse, and your diaper bag. This is such an easy, simple snack that always hits the spot! When purchasing nuts and seeds make sure to read the label. You DO NOT want nuts covered in canola oil, corn syrup, or sugar. Plain, raw, or lightly salted are best.
Last but not least, a little goes a long way! Make sure you measure your nuts, this is a high fat food (yes, full of good fats) but if you over eat it could cause weight gain.
2. AVOCADO. Another high fat food full of delicious nutrients. Vitamin E, C, K, and B6, magnesium and potassium. The list continues! Put avocado on a salad, with a meal, or just eat it plain.
ACTION: While an avocado isn’t as easy to pack in your purse, it is a simple snack or add on to a meal that will not only taste delicious but also provide incredible benefits for your body. My favorite smoothie involves half of an avocado and keeps me full for hours!
Meg’s Morning Smoothie:
½ cup of full fat coconut milk or coconut cream
1 cup of water
2 cups of kale or spinach
2 Tbls of almond butter
1 scoop protein powder
1 Tbsp Ground flax seed
3. EGGS. Scrambled, boiled, sunny side up, fried. It doesn’t matter. Eggs provide you with complete protein, a handful of amazing vitamins, “good fats” that lower your cholesterol, almost every nutrient your body needs! They are also super quick and easy to access. Scrambling eggs takes minutes, you can buy boiled eggs all ready to eat right at the grocery store.
ACTION: You can make egg bites right in a muffin tin. Stir up your eggs, you can add veggies and spices if you want, pour into the tin, bake until firm, tadah! Snacks for days.
4. CUCUMBERS. Hydration is huge while pregnant and breastfeeding. Cucumbers provide you with hydration, digestive and joint support, anti-inflammatory properties, flushes out toxins, regulates body temperature, and of course is packed with vitamins and minerals. This snack is very low in carbs and calories so eat them up!!
ACTION: Put some cucumbers in your water, you can always eat them later :). Have some peeled and ready to go. Throw them on your salad or in a smoothie. Planning a get together? Cucumbers and hummus are always a healthy snack to have around.
5. COCONUT MILK, WATER, and OIL. Hydration, nutrients, and fats. Coconut water is amazing because of the electrolytes, natural antibacterial properties, and promotes kidney and urinary function. The ultimate hydrater! Coconut milk and oil is the ultimate fat. Both have antiviral and antibacterial properties. They reduce inflammation, build strong bones (ahem your baby is growing!), regulate your blood pressure, and contain magnesium which helps you relax and recover better.
ACTION: Use coconut cream or milk to saute with, make a sauce or marinade, put it in a smoothie or coffee, make ice cream, the sky’s the limit! Cook with coconut oil! It is a high heat oil and does really well in frying pans to baked goods.
Energy and our macros.
Everyone is different with what works best for them and gives them the energy that they need. All of these foods will provide you with the necessary nutrients you need during pregnancy or postpartum(that doesn’t mean just eat these). Add these foods into meals, salads, protein and vegetables. If you have a lot of time, eggs cooked with fat(oil or butter) are a great meal.
Try tracking your macros. It is a really cool view into your energy and what foods are actually doing for you. Fitnesspal is my favorite app to use for macro tracking and is very user friendly. For example:
My macros are 50% Fats, 30% protein, and 20% carbs. These macros make me feel energized, and satisfied throughout the day. This works for me where my body is at right now, doesn’t mean I won’t have to change it in the future. Try it out!! Feel free to reach out with any questions!!
Fuel your body, don’t be afraid of good fats! Remember you are feeding you and your baby, focus on quality over quantity (i.e. nutrient dense food). What you eat and feed your child is the example you are setting for the future. Choose wisely.