Nutrition in Pregnancy: Going Green

Long gone is the adage "eating for two" and it has been replaced by a more mindful approach to nutrition in pregnancy. Women are also no longer encouraged to be sedentary during their pregnancy. Instead, they are encouraged to stay active. ACOG recommends 30 minutes a day of exercise for pregnant women who have first consulted with their obstetrical provider.  When it comes to nutrition, pregnant women are going green. They are turning to greens in their diet to satiate them and to give them that extra boost of folic acid, B vitamins, magnesium, calcium, and iron.  This is why power salads, power green juices and power walks becoming essential parts of the pregnancy diet.  

Here is fav list of great green foods for pregnant gals.

Green apples

Kale

Chard

Collards

Celerey

Cucumbers

Salad greens

Watercress

Aruguula

Avocados

Fennel

Basil

Broccoli

Brussel Sprouts

Cabbage 

Kiwi 

Grapes

The Bradley Diet for Pregnancy

There are many different reasons to eat many different ways in pregnancy; but, the Bradley Diet is one of my all time favorite GENERAL diets for normal healthy pregnancies. See below.

A WELL BALANCED PREGNANCY DIET CONSISTS OF:

Every day of the week you and your baby should have:

1. 2-4 servings of dairy. Whole dairy is preferred: whole milk, buttermilk, or cheese, yogurt, even occasionally ice cream, etc.... 
2. Up to two eggs a day, (hard boiled, in french toast, or added to other foods).
3. 40-75 grams of protein a day (depending on weight): beans, edamame, greek yogurt, cottage cheese, eggs, whey, turkey, fish (low mercury), chicken, lean beef, lamb, pork, 
4. Two good servings of fresh green leafy vegetables: kale, chard, mustard greens, collard, turnip greens, spinach, or dark lettuce. Juicing is a great way to get leafy greens.
5. Minimum of two servings of 100% whole grain: 100% sprouted whole wheat, millet, amaranth, rye, farro, spelt, quinoa, wild rice, oats, or sprouted grains.
6. A piece of citrus fruit or glass of juice of lemon, lime, orange, tomato, or grapefruit.
7. Three tablespoons healthy oils; olive, avocado, grapeseed, nuts & seeds or organic butter.
8. Other fruits and vegetables.

Also include in your diet:

1. A yellow or orange-colored fruit once a week.
2. Whole sweet potato or yam once a week.
3. Plenty of fluids, water, juice etc.
4. Salt food to taste for a safe increase in blood volume.
5. Avoid processed foods and preservatives whenever possible
6. Limit saturated fats from animal meats
7. Use lots of different colors in your foods, blue, red, green, even black (peas, beans, etc)

Avoid if possible

1. Any processed carbohydrates: most breads, cereals, pastas, crackers, or cookies. Try to eat foods that have a short shelf life (less than a week)
2. Candy and sodas, try instead 70% dark chocolate, nuts, or 5 ingredient ice cream.
3. Eating too much fruit. It can be possible to have too much fruit, try to limit your fruit to 1-2 servings a day and fill up on vegetables. 
4. High sugar fruits like grapes, watermelon, figs, and mango.
5. Avoid the "bad" veggies: Corn, soy, white potatoes, and carrots.

You may substitute proteins if you wish, being sure your proteins are complete, and that you get approximately the appropriate amount of proteins for your weight and height. If you substitute, also be sure all the elements necessary for a well balanced diet are available every day.