Health Hotline Magazine | October 2023

One of the hardest jobs the human body has is growing another human. As beautiful and wondrous as the idea of pregnancy is, it takes a toll on the body. According to the American Pregnancy Association, pregnancy affects all of the body systems, including the endocrine, gastrointestinal, cardiovascular, respiratory, and musculoskeletal systems. There is a maternal increase in oxygen consumption, an increase in blood volume (as much as 60 percent!) and heart rate, decreased gastric motility (i.e., constipation), and the kidneys must work harder to rid the body of waste products from both mother How to best support yourself and your growing baby through diet & nutrition Prenatal Nutrition By Lindsay Wilson

and baby. There may also be mood changes, including increased feelings of depression. A recent study puts it in perspective: Pregnancy pushes the limits of human endurance, comparable to running a marathon. It’s a lot, and there is never a better time to support the body with good nutrition, not just for a healthy baby, but for a healthy mom, too.

What does a healthy prenatal diet look like? One of the first things your doctor will likely tell you when you become pregnant is to prioritize a healthy diet, which will not only provide for growing baby, but will also help your body handle the extra demands put on it. That may sound easy enough, but according to the U.S. Department of Health and Human Services, most pregnant women don’t eat enough vegetables, fruits, dairy, and whole grains and eat too many added sugars and refined grains. So what makes a healthy prenatal diet? Well, it mostly looks like this: an abundance of organic vegetables and low-sugar fruit, healthy protein and fats, whole grains and legumes, and minimal processed foods (and drinks), sugar, and refined grains. The Natural Grocers ® Regenivore Meal Wheel is a good model to follow. Beginning in the second trimester, you should increase your daily caloric intake by 300 to 400 calories. The second and third trimesters also bring a need for more protein (according to the American Pregnancy Association, you should consume between 75 and 100 grams per day). Protein is required for the growth of the fetus, including the brain, as well as the growth of the uterus; it also plays a role in increasing your blood supply. Healthy sources of protein include free-range eggs, grassfed beef, bison, elk, venison, or lamb, wild-caught fish (note: raw/undercooked fish is not recommended during pregnancy), and pasture-based dairy. Additionally, eat plenty of healthy fats! Fats are so important for a growing fetus; they are required for

healthy brain and eye development and for the absorption of important fat-soluble vitamins including vitamins A, D, E, and K. Healthy fats include foods like avocados, olive oil, coconut oil, full-fat dairy, olives, grassfed meats, fatty-cold water fish like salmon, and nuts. Finally, be sure to stay hydrated with purified water. Drinking plenty of water, along with eating fiber from vegetables, whole grains, and legumes, is vital to keep things moving smoothly and will help prevent constipation. Keeping a food journal can be helpful to keep track of what you eat daily, as well as seeing patterns where there may be room to improve, and can help set the tone for a healthy diet throughout pregnancy.

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