Whole Foods to Include During Pregnancy

Foods List Below.

You will notice a repetition of nutrients in these foods
Fat Soluble Vitamins A, D, E and K , Omega 3 fatty acids
You might be thinking: why are you telling us to eat vitamin A, I thought it was dangerous for my baby?

Here’s the thing
Vitamin A is essential for fetal development
Vitamin A at very high levels without Vitamin D can be problematic
Vitamin A works in conjunction with Vitamin D
Taking vitamin A without vitamin D can cause problems because it will result in Vitamin D deficiency

You will notice in this list of whole foods, none of these contain one without the other.

These vitamins together, when sourced from whole foods found in nature are not harmful, in-fact they ensure optimal fetal development.
and Vitamin A in addition to ensuring healthy fetal development is actually protective against substances that can lead to birth defects:
dioxins and estrogenic substances in pesticides and plastics lining from tin cans, plastic packaging etc

The research that originally indicated Vitamin A to cause birth defects in 1995 studied vitamin A fortified cereals, and vitamin A in multivitamins, not whole foods which are received very differently.
More total studies and more recent research show us that 20 000 IU of Vitamin A daily during pregnancy is safe and highly beneficial!

Include these Nutrient Dense Whole Foods

Whole Eggs, Egg Yolks - egg yolks are the top source of choline essential for brain development, eggs are also the perfect easy to digest protein, full of healthy fats, cholesterol for sex hormones, brain and nervous system development. essential fat soluble vitamins A, D, E & K.
consuming 2-3 eggs daily is a great goal
Grass Fed Organic Butter - provides Arachidonic Acid for early nervous system development (epilepsy preventative) intestinal and skin health.
vitamins A, D, E & K again, and cholesterol needed for body and brain development. DHA - a key omega-3 fatty acid. Iodine for thyroid function. lecithin necessary for cholesterol to be utilized.
Fatty fish like Wild Salmon, Sardines, Anchovies, Herring - for more omega 3 fatty acids and vitamin D for neurological development and to balance vitamin A levels. Calcium.
(source cleaner wild fish and smaller fish to avoid mercury)
Organic Grass Fed Dairy such as hard cheeses - more fat soluble vitamins A and D, omega 3 fats and bioavailable protein
Yogurt and Kefir, lacto-fermented foods and vegetables, - to build and balance moms healthy gut bacteria this keeps harmful bacteria and parasites at minimum. good gut bacteria keeps moms immunity strong.
building stronger healthy bacteria provides a better defence against potentially harmful bacteria coming in.
moms healthy gut bacteria creates more healthy bacteria throughout the birth canal for baby to build immunity when he/she passes through during vaginal birth.
Liver from beef, lamb, chicken - liver is the top source of vitamin k2. liver is super packed with vitamin A, zinc, iron, vitamin K2 to help with Vitamin D absorption. Liver actually contains more vitamin C per gram than most fruits. Liver is arguably the most nutrient dense food period.
note vitamin K2 works along with vitamin D for optimal absorption along with vitamin A for babys structural development, bones and healthy teeth/ jaw formation.
Pastured meat like Beef, Lamb, Pork etc - (eaten with the fat especially when from grass fed sources for more AA and CLA for brain health) these meats provide complete protein, the most bioavailable or absorbable iron (compared to non-heme iron found in plant foods), zinc and B vitamins, to ensure mom has enough healthy blood, blood to carry nutrients to placenta/baby, important for neurological development
Coconut Oil - provides brain energy for mom from MCT, is immune strengthening, nourishing to healthy gut bacteria, brain and nervous system development
Bone Broths - providing gelatin and amino acids to build healthy strong bones and connective tissues for mom and baby, immune supportive and nourishing for moms gut which can be taxed during pregnancy. Bone broth provides one particular amino acid - glycine which is placenta building
Soaked and Sprouted Whole Grains and Legumes - lentils, organic brown and wild rice, quinoa, oats, raw or sprouted nuts and seeds etc (providing magnesium, folate, complex carbohydrates for energy, fibre etc)
Organic Vegetables and Fruits - additional vitamins, antioxidants, fibre and minerals
Cooked Leafy Greens - for folate, magnesium, vitamin c - eat with healthy fats

Vegetables, fruit, whole grains, nuts, seeds and legumes are great, so why are they near the end of the list?
They should absolutely still make up a large bulk of the diet but are less dense in important nutrients discussed in above foods.

Pregnancy is a time to build and nourish, not a time to cleanse, fast or detox.
protein, and healthy fats become even more essential at this time.

Although you should absolutely not be cleansing/detoxing during your pregnancy it is definitely a time to source high quality foods, full of nutrients, and prioritize organic as much as your budget allows to avoid pesticides (avoid the Dirty Dozen at minimum)
Choose whole foods and avoiding highly processed foods that are stripped of any nutritional value, packed with refined sugars, toxic vegetable oils, artificial flavours, colours and other additives that could negatively impact you and babys health.

Keeping blood sugar balanced throughout pregnancy should also be priority!
Tips for blood sugar: eat on a regular schedule. include quality protein, healthy fats and fibre at each meal.

Notes on Plant Based Sources of Vitamin A:
The precursor to vitamin A (carotene) found in leafy greens is not the same as the available vitamin A found in foods such as liver and butter. We can only convert a small percentage of this precursor found in plant foods into vitamin A, carotene is found in foods like greens and yellow/orange vegetables including carrots. We cannot convert enough Vitamin A from these foods to meet the optimal levels

Notes on Plant Based Sources of Iron:
Heme iron found in meat, seafood and liver is not the same as non-heme iron found in plant foods: beans and greens etc
we can only absorb a small percentage of non- heme iron
which is why if you are struggling with your iron levels, I strongly advise to include the more absorbable heme iron found exclusively in meat, fish, liver, animal foods. (not found in plant foods)
*include vitamin c with iron to further support absorption

Some Ingredients to Eliminate:
soy, inflammatory oils: sunflower, canola, soy, oil corn oil, vegetable oils (*almost always used for deep frying), refined sugar, refined flours, artificial sweeteners, microwaved and irradiated foods, raw soft cheeses (raw hard cheeses are much safer)
keep caffein intake low (1 cup coffee daily is generally fine for most)

keep your environment clean, on top of your diet. watch for hormone disrupting chemicals in beauty products, such as fragrances, plastics, perfumes, scented candles etc