What to Eat When Pregnant: The Amazing Benefits of Whole Foods

Pregnancy is the perfect time to move towards a healthier lifestyle. You have a tidal wave of hormones washing through you, physiological changes occurring, and you’re suddenly responsible for the health and wellbeing of your unborn child. If you don’t turn to whole foods now, then when?

The importance of whole foods

Whole foods contain a wide variety of nutrients. They are little powerhouses of goodness, wrapped in tasty packages. Nutrients found in whole foods include vitamins, minerals, phytonutrients, essential fatty acids and fibre. Whole foods are also rich in substances that can’t be synthesised by the body, therefore must be obtained through diet.

Whole foods are foods that are closest to their natural state. They include unprocessed fruit and vegetables, whole grains such as millet, buckwheat, brown rice and quinoa, beans and legumes such as chickpeas and kidney beans, as well as nuts and seeds. Animal origin whole foods include eggs, small whole fish, seafood, poultry and red meat.

Eating foods in their natural state ensures that you maintain a healthy, functioning body. Whole food sources of nutrients like calcium, fiber, B vitamins, magnesium, protein, vitamin D and potassium keep your cells functioning exactly as they are meant to. Your body instantly recognises whole foods as sources of energy to break down, a result that differs from the consumption of processed foods.

Through a diet of whole foods, you’ll benefit from:

Better blood sugar: Animal foods contain IGF1 (insulin growth factor) which promotes higher blood sugar causing cravings. This is what causes that moody feeling when you skip a meal or don’t eat something right away. With plant-based whole foods, your are kept fuller for longer and your blood sugar level stays balanced. No spikes means better blood sugar, better mood, and greater energy.

Better digestion: Fiber is one of the most important nutrients for a healthy digestion. Luckily, whole foods have fiber by the bucketload. Natural soluble and insoluble fiber supports digestion and regularity by breaking down slowly. Natural fiber will also leave you feeling full for longer.

Increased energy: The more work your body has to do, the more tired it becomes. Imagine having to work hard to decipher how to break down processed food at every meal! Whole foods not only reduce the work of the body but benefit the metabolism to boost energy levels.

Greater flexibility: Sugar, refined grains, and most processed foods lead to inflammation, which can cause muscle pain. Inflammation as a constant immune response can do permanent damage, leading to cancer, heart disease, arthritis and Alzheimer’s.

More satisfaction: The degree to which food is satiating largely depends on its compositional makeup. Choose whole foods with high fiber and the physical sensation of fullness is longer lasting. The variety and colour of your food will also leave you feeling great about your food choices!

Eating whole foods during pregnancy

During pregnancy, your body is already working overtime to support your growing baby. The last thing it wants is you filling it with processed foods that it then needs to work out what to do with!

Whole foods are your winning ticket to a healthy pregnancy. They include:

Apples

Apples, in all their hues, contain a number of health benefits for pregnant women. Importantly, apples help with digestive issues commonly faced in pregnancy, like constipation and irritable bowel syndrome. They also contain antioxidants that help prevent DNA damage in the body caused by pregnancy.

Bananas

Having bananas during the first trimester of your pregnancy can help with nausea. A great source of vitamin B6 (which helps keep away morning sickness), bananas contain high levels of fibre, vitamin C and potassium.

Red capsicum

Red capsicum is packed with vitamin C which is responsible for the growth and repair of tissues in your body during pregnancy. Consuming vitamin C will also help you absorb iron faster, a hugely important nutrient when pregnant.

Eggs

Egg yolk contains choline, an essential nutrient that plays an important role in the development of your baby’s brain. Expectant mums that consume 450 mg of choline each day will not only boost their baby’s brain, they’ll also feel alert and energised themselves throughout the day.

Avocados

Avocados contain high levels of fibre, vitamin K, vitamin C, potassium and vitamin B6, and as an essential fatty acid (a ‘good’ fat), avocado helps your baby’s brain and tissue growth, as well as promoting a healthy heart. It can even help with morning sickness.

Lean meat

The amino acids in protein are the building blocks of every cell in your and your baby’s bodies. High in iron, lean meat critically helps your baby develop their red blood cells and strengthens nerve connections in the brain. Pregnant women should aim for 75 grams of protein every day. If lean meat isn’t an option, try dark leafy greens, cooked dried beans, quinoa, lentils and tofu instead.

Oats

Oats are full of fiber, B vitamins, iron and a host of other minerals, all important for your growing baby. Best eaten as part of a breakfast bowl with other whole foods, you can add them to muffins, cakes, pancakes and even meatloaf.

Tomatoes

Packed full of iron, vitamin C, and lycopene, tomatoes make an excellent snack for pregnant women. Lycopene protects against cell damage while vitamin C promotes healthy teeth, bones and gums, as well as helping the absorption rate of iron.

Eating the right foods for a healthy, happy baby

The foundation of eating well during pregnancy is to commit to a whole foods based diet. Eliminate as many processed foods as you can, and avoid added ingredients, hormones, antibiotics, pesticides or preservatives. Another way to boost the nutrients your baby is receiving while they’re developing (and once they’re born) is with CATALO’s Maternal, Baby and Children’s range of supplements. Take a browse of the extensive range here.