Can you have a healthy pregnancy if you have to avoid some foods? Of course you can! Does your diet need to be balanced and well planned? Yes! But, of course, so does the diet of anyone without allergies. 😁
Here are some short tips on three of the important nutrients you will need during pregnancy:
PROTEIN: If you can eat dairy, eggs, meat and/or fish, those are all great easily available sources! If not, go for various legumes; they contain a lot of fantastic plant-based protein. If you are okay with soy,-> tofu and other soybean products are just as great. Nuts and nut butters are also amazing! Protein powder is also an option but talk to your doctor & dietitian first.
CALCIUM: If you eat dairy, this is the easiest way to get your calcium. If not, choose calcium-fortified plant-based milks, kale, bok choy, broccoli, almonds or white beans. 👉 Not all of these foods have equal amounts of calcium so you may want to check with a dietitian to make sure you are getting enough!
IRON: If you eat meat, this is the easiest way to get plenty of iron. Eggs is another great option. There are also various plant-based sources of iron, such as beans, prunes, dark leafy greens, tofu and iron-fortified cereals. However, sometimes it can be tricky for our body to absorb iron that comes from plants. Although this topic is a bit controversial, it seems that pairing these foods with vitamin-C rich foods (such as peppers or citrus fruits) helps our body to get more iron out and increases overall absorption.
Of course, there are so many more: folate, zinc, vitamin B12, etc, etc, so stay tuned for more posts and reach out if you have any questions or need one-on-one support! Love you all and til next!