Simply For Life Pregnancy Guidelines

Transcription

1 Simply For Life Pregnancy Guidelines Your diet during these nine months matters more than you may think. You need extra calories and nutrients as you work to build your baby s bones, tissues and organs. That doesn t mean you need to get it from junk food. The stereotype is eating pickles or ice cream every night. I m getting bigger anyway, why not enjoy the junk food while I can? Well, it s not good for you, your health or the health and development of your baby. We can t stress enough how important it is that you eat well during your pregnancy. Eating well during pregnancy could help your child avoid greater risk of cardiovascular disease, hypertension and type 2 diabetes later in life. Extra calorie requirements: If you exercise regularly, you will require roughly 500 extra calories per day during pregnancy. If you re not very active, you will require roughly 300 extra calories per day during pregnancy. You want you re extra calories to be nutrient dense, they should contain protein, healthy fats, vitamins and minerals. You should still treat foods like ice cream as a treat! Blend frozen fruit in a food processor with a little yogurt and honey for a sweet frozen treat when you have a craving! How much weight should you gain? If you re starting out: Underweight Goal: 30-40lbs Normal Weight Goal: 25-30lbs Overweight Goal: 15-25lbs 5 2 or shorter Goal: 15-25lbs Protein: You may develop food aversion towards certain types of protein (especially meat). Try to eat it in a casserole, soup or stew, try to consume the ones you can tolerate daily or get someone to help you prepare it. Eat roughly 1 gram of protein per pound of body weight everyday (example if you re 170lbs, eat roughly 170g of protein per day). Opt for lean meat (grass-fed, pasture raised, organic best) Include a small amount of dairy, Freerange or omega 3 eggs Supplement with a good quality protein powder in smoothies if having a hard time eating meat (unsweetened with no sucralose, fillers or other poor quality ingredients, the fewer ingredients, the better). Vitamin D minutes sun exposure without sunscreen 2-3 days a week. If you have fair skin, avoid being in sun during high UV hours. Egg Yolk, fish and seafood Vitamin D fortified foods Zinc Whole grains Animal foods (oysters especially good source) Legumes Nuts Folate Dark leafy vegetables Legumes Folate-fortified foods Calcium Dark, leafy vegetables Legumes Figs Bok choy Tofu Dairy products Nuts & seeds Your pregnancy diet - what to include: During your first trimester, you will likely be craving more carbohydrates and it s important you eat the right kinds. Sweet potato, potatoes, squashes, rice, quinoa, oatmeal, whole grains and fruits should make up the bulk of your carbohydrate intake. You may experience nausea, extreme fatigue and vomiting during your first trimester. Make sure you see your physician if you have trouble eating or keeping food down. Omega-3 Cold water fish (wild salmon, arctic char, Atlantic mackerel, sardines, black cod, anchovies, oysters, mussels, halibut). Make sure to avoid or limit fish high in mercury. Chia seeds Flaxseed Hemp seed Fish oil supplement Vitamin B-12 Animal foods Iron Animal foods Whole grains Dried fruits Dark, leafy veggies Seeds Nuts Molasses

2 What to limit: Caffeine (aim for less than 300mg per day) Alcohol (a 5oz glass of wine after first trimester on occasion is okay) Cured/deli meats Artificial sweeteners (diet pop, low-calorie beverages, candies, etc) High sugar intake Using cravings to justify poor food choices Completely avoid: Swordfish, shark, king mackerel, tilefish (cooked or raw) Tobacco Soft cheese (blue cheese, unpasteurized, blue-veined) Raw or undercooked animal meats such as meat, seafood (sushi) and eggs Important Foods During Pregnancy Food Grass-fed meat poultry Fats (organic butter, ghee, olive oil, coconut oil, avocado, etc) Full-fat dairy Eggs (especially yolks) gan Meats (grassfed liver) Cold-water, oily fish (wild sockeye salmon) Dark leafy greens (kale, collards, etc) Bone Broths (soups, sauces) Fermented Foods (sauerkraut, kefir) Amount / Nutrient Daily (high quality protein and micronutrients) 2-4 tbsp per day (fat soluble vitamins A, D,E, K2) 16oz/day (fat soluble vitamins, calcium, protein) Yogurt, cheeses, milk, cream, etc 2/day (choline, biotin, other micronutrients). For breakfast, on salads or as a snack 3-6oz/week (vitamin A, all micronutrients) 12oz per week (DHA, vitamin D, selenium) Every day (folate, other micronutrients) Every Day (glycine) Every Day (probiotics for gut health) Supplement Recommendations: Ask your consultant about supplement recommendations for your specific needs. For example, if you don t eat fish, you may want to consider supplementing with omega 3 fats. Supplement Prenatal Vitamin Omega-3 Cod Liver Oil Probiotic Magnesium Dosage Thorne Basic Prenatal (3 per day with meal). If you take fish oil supplements, make sure they have a Natural Product Number (NPN) on the package. These products are safe for pregnant women. A NPN number means the product was tested for heavy metals, pesticides and toxins. Make sure your daily dose of fish oil supplement contains no more than three grams of EPA plus DHA. This amount has been studied and is safe for pregnant women. 1 tsp per day if you do not like fish. Good gut bacteria is very important. When we get pregnant, the hormones can slow things down, including our digestion and bowels. Magnesium is a wonderful remedy for constipation. Half a tsp of magnesium citrate at night when needed.

3 1st Trimester Meal Plan Breakfast 3 times per week have: Oatmeal: 2 oz oatmeal (measured dry) 2/3 cup berries of choice (organic, frozen berries) 1 tsp Holy Crap or Qia cereal 1 tsp pure maple syrup Pinch of cinnamon Top with ¼ cup kefir Top with 4 Brazil nuts chopped 2 slices Squirrelly Sprouted bread of choice or Ezekiel English muffin 1 tbsp almond butter, peanut butter OR organic butter ¾ cup 2% organic milk, or plain Greek yogurt with 1 tsp raw honey Choice of: 1 grapefruit, 1 cup cantaloupe, 2 kiwis, 1 cup strawberries or blueberries (all organic) 2 eggs (cooked to choice scrambled, omelette or boiled) with veggies of choice and salsa if desired and 1½ oz cheese of choice. Use organic butter or olive oil to cook your eggs (1tbsp). Choice of: 2 kiwis, 1 grapefruit, 1 cup cantaloupe, 1 cup strawberries or blueberries (all organic) Snack 1 cup fresh cut veggies (preferably green for folic acid) with 2 tbsp guacamole ½ avocado with Himalayan salt and pepper 3 times per week have: ¾ cup Greek probiotic yogurt (2% or more) with ½ oz almonds 2 hardboiled eggs, sliced with Himalayan salt and pepper. Lunch 1 serving Sweet Potato Shepherd s Pie with a big green salad with 2 tbsp dressing or 2 cups mixed vegetables, 1 tsp organic butter, Himalayan salt and pepper. Freeze leftovers for next week. Healthy Express Soup with 4oz protein of choice. Add some raw carrots and cucumber on the side if hungry. 5 times per week have: 1 serving Greek Salad with 4oz protein of choice. Stir Fry: 4oz chicken, turkey, fish, seafood, 2 cups veggies of choice, 1 cup rice or quinoa (measured cooked), seasoning of choice & soy sauce or coconut aminos (At SFL) if desired.

4 1st Trimester Meal Plan Snack: 5 times per week have: Choice of: 1 apple, 1 pear, 1 orange, 1 cup strawberries or blueberries (all organic) with ½ cup 2% or more Greek probiotic yogurt or 1 tbsp almond butter. Easy as 1, 2, 3 Energy Bites (have 2 balls) Supper 5 times per week have: Strawberry Avocado Salad Chicken Fingers (2 tbsp condiment of choice) with side salad with ½ oz cheese of choice and 2 tbsp dressing. The Fish Dish: serve with 2 cup veggies of choice. Homemade Soup of Choice (See SFL Recipes) Pita pizza OR Veggie Beef Chili Snack: (optional, if needed) Choice of : Any green veggies to munch free or 2 3 dill pickles (no sugar) ¾ cup greek yogurt (organic) with ½ cup organic berries 2 kiwis with 1 cup strawberries SFL Popcorn (no more than 3 times per week) Peanut Butter Pudding Chocolate Avocado Pudding Avoid any products containing sweetener with aspartame. They contain high levels of phenylalanine. And try to limit grilling (BBQ) your meats, it has been shown to produce carcinogen that may harm the baby. Choose more natural skin care, cleaning products (ask your consultant or check the Environmental Working Group to see your product rating). Avoid plastic Tupperware and bottles. 4¾ oz protein of choice with 2 cups of veggies of choice

5 1st Trimester - Recipes Sweet Potato Shepherd s Pie 2 sweet potatoes 2 tbsp coconut oil Salt & pepper taste 3 tbsp olive oil 1 medium onion, chopped 1 cup frozen vegetables of choice (preferably organic) 1 lb ground grass-fed beef 1 tbsp coconut flour 3/4 cup beef or chicken broth (organic or homemade broth) 1 tbsp chopped fresh thyme or 1tsp dried thyme 1 tsp garlic powder Slit top of sweet potatoes from end to end. Wrap sweet potatoes in paper towel and cook in microwave for 10 minutes. Remove and let cool. Heat coconut oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and cook another five minutes. Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch casserole dish. Scoop out potato flesh from peel into bowl and mash with 1 tbsp of butter and salt and pepper. Spread the mashed potato mixture over the top of the beef veggie mixture with a fork. Bake minutes until potato crust turns golden brown. Makes 4-6 servings. Greek Salad: 2 cups romaine lettuce Diced cucumber Tomato Red onion 6 kalamata olives 1 oz feta cheese Add 4oz chicken, turkey breast, fish or seafood of choice. Healthy Express Soup 1 sweet potato, peeled and sliced 3 carrots, peeled and sliced 3 shallots, sliced 3 celery sticks, sliced 1 cauliflower, chopped 1 head of broccoli chopped 900ml organic or homemade chicken or vegetable broth 2 cups water 1 pinch turmeric 1 pinch cumin 1 pinch chive Salt and pepper to taste Grated light cheese for garnish (optional) Mix all ingredients in a large pot and bring to a boil. Cook until tender and process in food processor. Serve and garnish with cheese. Strawberry Avocado Salad Dressing 1 tbsp pure maple syrup 2 tbsp oil 1 tbsp cider vinegar 1 tsp lemon juice Salad 2 cups torn salad greens 1 avocado - peeled, pitted and sliced 10 strawberries, sliced 1/2 cup sliced almonds In a small bowl, whisk together the syrup, oil, vinegar, and lemon juice. Set aside.place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything and sprinkle with almonds. Refrigerate for up to 2 hours before serving, or serve immediately. Makes 2 servings. For dressing: 1-2 tbsp olive oil Salt and pepper to taste Sprinkle of oregano 1-2 tsp freshly squeezed lemon juice 1 tbsp of organic apple cider vinegar Shake and use 2 tbsp for your salad

6 1st Trimester - Recipes s Veggie Beef Chili 2 tbsp coconut oil, olive oil or ghee butter 1 small yellow onion, diced 2 garlic cloves (small in size), finely diced 1 lb grass-fed beef 2 tbsp chili powder (add more or less depending on spice tolerance) 1½ tbsp paprika 1 tbsp cumin 2 tsp dried oregano 1/2 tsp red pepper flakes (add more or less depending on spice tolerance) 1/2 tsp Himalayan salt 1/4 tsp cayenne pepper (add more or less depending on spice tolerance) 1 zucchini, diced 2 carrots, peeled and diced 1 small sweet potato, peeled and diced 1 28 ounce can crushed tomatoes 1/2 cup organic chicken broth 1/3 cup chopped cilantro 1 avocado, diced (optional) Place a large pot over medium-high heat and add oil to heat. Add diced onion and garlic and sauté for 2-3 minutes or until onion are translucent. Add beef and break up into crumbles as it cooks. Cook beef until no longer pink in color. Add chili powder, paprika, cumin, oregano, oregano, sea salt, cayenne pepper, diced zucchini, diced carrots, diced sweet potato, can of crushed tomatoes, and chicken broth and stir to combine. Reduce heat to low and simmer for minutes or until vegetables are tender. Add cilantro and stir to incorporate (optional). Serve chili with diced avocado. Makes about 6-8 servings. Chicken Strips 1 lb chicken boneless chicken breast, cut into strips 1 egg, beaten 1/2 cup almond meal 1/2 tsp salt 3/4 tsp paprika 1/4 tsp ground coriander seed 1/4 tsp ground cumin seed Preheat oven to 425F. Line a large baking sheet with parchment paper. Combine almond meal with spices on a plate or shallow dish. Place beaten egg in a separate shallow dish. Pat dry chicken with paper towel. Dip in egg then dip in almond meal mixture, coating all sides. Place on baking sheet. Repeat until all chicken tenders are coated. Bake for 20 minutes, turning once in the middle of baking, until completely cooked. Pita pizza 1 whole wheat pita 3 tsp pasta sauce veggies of choice 4oz chicken or turkey breast, fish or seafood 2oz cheese of choice Bake at 375F for minutes or until cheese is melted and pita is crisp. The Fish Dish 4oz Salmon fillet or fish of choice 1 tsp lemon juice ½ tsp dried dill ½ onion sliced Salt and pepper to taste Place fish on piece of heavy tin foil. Add lemon juice, dill, onion salt and pepper. Wrap loosely, bake for minutes. Let stand for 5 minutes and serve.

7 1st Trimester - Recipes 1, 2, 3 Energy Bites 1 cup dry oatmeal ½ cup dark chocolate chips/chunks ½ cup peanut butter ½ cup ground flaxseed ¼ cup chia seeds 1/3 cup honey or maple syrup 1 tsp vanilla extract Mix everything together. Shape mixture into golf size balls and freeze. Makes approximately energy bites. 2 balls make 1 serving. Chocolate Avocado Pudding Prep time: 5 minutes 1 ripe avocado, cubed 2-3 Tbsp cocoa powder 2-3 Tbsp maple syrup 2-3 Tbsp skim or almond milk 1 tsp vanilla extract 1 cup fresh berries Place avocado in a blender or food processor and blend until very smooth. Add the rest of the ingredients except for the berries, one tablespoon at a time, until desired flavor. Serve topped with fresh berries. You may keep in the fridge until needed for one day. Makes 2 servings Strawberry Coconut Delight 1/2 cup cottage cheese or plain Greek yogurt 1/2 cup unsweetened coconut milk (So Delicious) 1 tsp pure maple syrup 1/2 cup strawberries, sliced Blend cottage cheese, milk and maple syrup until smooth and transfer mixture in a bowl. Add strawberries and serve. Makes 1 serving. SFL Popcorn 2 tbsp ghee or organic butter 1/4 cup organic popcorn kernels 1 to 2 tbsp nutritional yeast flakes 1/2 tsp Himalayan Salt In large saucepan heat butter over medium/high heat. Add popcorn kernels and cover. As the kernels start popping, slightly open the lid every 5 to 10 seconds to allow steam to escape; this will make your popcorn nice and crispy. Once popping slows to about 2 or 3 seconds between pops, remove from heat. Top with a splash of ghee butter, yeast flakes and salt and serve. Makes 1 serving Peanut Butter Pudding 3/4 cup plain yogurt (see food zone) 1 tbsp 100% natural peanut Butter or almond butter 1 tsp organic honey Mix all ingredients together and serve Key Lime Kefir Pudding 3 cups kefir 1 medium avocado, chopped 1/4 cup lime juice 1/4 cup honey 1 tbsp chia meal flour 1 tsp lime zest 2 tbsp coconut chips 2 tbsp roasted almonds In a blender, combine kefir, avocado, lime juice, honey, chia flour and lime zest and blend to a smooth texture. Pour into 6 glasses or bowls and chill covered for 20 minutes to set. Crush or process coconut chips and almonds together to a coarse crumb. Top puddings coconut almond crumbs to serve.

8 1st Trimester - Recipes Mediterranean Morning Mix 1 kiwi sliced 1/2 orange 1/2 apple diced 1/2 cup strawberries, sliced 1/2 oz. shaved Brazil nuts or almonds 1/2 cup yogurt (see food zone) 1/4 tsp. cinnamon 1/4 cup cottage cheese Mix all together and serve. Blueberry Pancakes 1 cup almond flour 1/4 tsp baking soda 1 egg 1 tbsp coconut oil (melted) 1/2 tbsp lemon juice 6 tbsp almond milk 1/2 cup blueberries Maple syrup Mix the almond flour and baking soda together. Add the egg, coconut oil, lemon juice, and almond milk and mix well. Add blueberries Grease skillet with coconut oil and heat over medium heat. Cook pancakes, drizzle with maple syrup and serve. Makes 4-6 pancakes. Melissa s Very Mango Smoothie 1 cup coconut water ¾ cup frozen mangoes (no sugar added) ¼ banana, 4 tbsp plain Kefir 1 scoop New Zealand Whey (available at SFL clinic) 1 tbsp chia seeds Blend everything together and serve Blueberry and Kale Smoothie ¾ cup unsweetened pineapple juice ½ cup kale, chopped 1 banana ½ cup blueberries ½ cup yogurt (see food zone) 1 tbsp freshly ground flax Optional: other fruit such as strawberries, raspberries, kiwi (about ½ cup), unsweetened coconut (1oz), olive oil or omega-3 oil (1tsp). Add the pineapple juice and chopped kale to the blender and blend until all the kale is incorporated smoothly into the juice. Add the rest of the ingredients and blend. Makes 1 serving Chelsey s Choco-PB and Banana Smoothie 2/3 cup milk of choice 1/3 cup plain Kefir 1 scoop Protein Powder (check with your consultant for best option) or ½ cup plain Greek yogurt 1 frozen banana 1 tbsp natural peanut butter 2 tsp unsweetened cacao powder Blend all ingredients until smooth. Add ice to thicken, or water to thin out. Makes 1 serving. Creamy Berry Shake 3/4 cup frozen berries of choice 1/2 cup coconut or almond milk, unsweetened 1/2 frozen avocado 1/2 ripe banana Pinch of cinnamon 1 tsp vanilla Blend everything together and serve.