Week 20 - A Conversation with the Dietitian
Dr. Maxwell’s Special Pregnancy Program is holistic. She truly does look at every aspect of your health, and provides wonderful opportunities for expectant mothers to learn, and to improve their health and habits to support a healthy pregnancy. So even though I’ve been through many diets and have a fairly good understanding of nutrition, I jumped at the chance to chat with the Dietitian. Why not?!
Lauren Tucker, RD, Clinical Dietitian, Women’s and Infants’ Health Program, Mount Sinai Hospital
I was scheduled to meet with the Dietitian virtually, which was a really great option for me since I don’t live particularly close to the hospital. Lauren Tucker, RD was friendly and approachable from the being of our Zoom call. Her friendly smile instantly put me at ease and we exchanged a little chit chat about my pregnancy experience before getting down to business.
Lauren conducted a general assessment for prenatal nutrition. We talked about my protein, calcium, and vitamin needs throughout pregnancy. As we worked through her checklist, we discussed what I might eat on a typical day. I didn’t need to provide a food journal in advance, which I have had to do for other diet-related programs.
Well balanced
Based on our discussion, Lauren determined that my diet is actually very balanced, and overall supportive of a healthy pregnancy. But she did have two suggestions. Even though I’m taking a prenatal vitamin, she recommended that I look for ways to increase my intake of both Vitamin B12 and protein.
The importance of Vitamin B12 in pregnancy
In pregnancy, Vitamin B12 is essential for your baby’s developing brain and spinal cord. It also helps in the development of red blood cells and DNA. Some studies have shown that babies born to women with low levels of vitamin B12 during pregnancy may have an increased risk of neural tube defects. Most prenatal vitamins provide the necessary amount of Vitamin B12, but it doesn’t hurt to add B12-rich foods into your diet. Vitamin B12 is mostly found in foods of animal origin. So expectant mothers who are vegetarian or vegan should be especially conscious about getting enough B12 in their diet or through supplements. Some good sources of B12 include:
Clams, mussels, crab (cooked)
Salmon, sardines, herring
Lamb / beef kidney
Beef, chicken, lamb, turkey, pork
Meatless luncheon slices
Milk, buttermilk, rice / soy beverages
Yogurt, cheese
Eggs
Yeast extract spread
The importance of protein in pregnancy
Sufficient protein intake is also essential for a healthy pregnancy. The increase in blood volume and the maternal growth of new tissue requires significant amounts of protein. The growing fetus and placenta increase protein requirements in pregnant women. Protein also contributes to other areas of fetal development, including:
Growth and repair of new and damaged tissues
Making antibodies for their immune system
Making hormones and enzymes
Helping muscles function properly
Transporting oxygen through their blood
There are a variety of healthy sources of proteins that can be incorporated into your diet, including:
Meat and poultry
Fish
Eggs
Cheese and dairy
Legumes and pulses
Seeds and nuts
Meal ideas
Eating healthfully to support a successful pregnancy hasn’t been difficult for me. I love all foods (well almost all – in my opinion, fungi of all varieties should stay hidden in the dark, damp recesses in which they are grown!) But I digress…
There’s no need to complicate things. No need to buy a bunch of weird foods you won’t eat. Lean in to the foods that you enjoy, and get adventurous if you feel up to it. Google can be your friend in terms of finding meal ideas. There’s a plethora of websites and Instagram accounts dedicated to eating for pregnancy. For inspo, you might want to check out PregnancyEats or Feeding.The.Bump (both on Instagram). And below are some meal ideas to get you started:
Breakfast
High fibre cereal + milk + fruit
Whole wheat toast + peanut butter + fruit
Whole wheat toast + ricotta cheese + fruit
Egg + whole wheat english muffin + tomato (this was a go-to breakfast for me)
Yogurt + cereal + fruit
Cottage cheese + fruit + ground flaxseed/chia seed
Smoothie made with yogurt/milk or milk alternative + frozen berries + spinach/kale + ground flaxseed
Protein-enriched oatmeal + fruit + yogurt + ground flaxseed/chia seed (I also enjoyed this one often!)
Lunch
Tuna sandwich + veggie soup
Chicken wrap + veggie sticks
Leafy green salad with cut up veggies + chickpeas + vinaigrette dressing
Chilli + whole wheat bun
Dinner
Salmon + brown rice + asparagus + grilled peppers
Chicken stir-fry with veggies + whole wheat noodles
Pork tenderloin + sweet potato + snap peas + cauliflower
Black bean burrito + sliced avocado + salsa
Crustless quiche/frittata + garden salad (frittatas also reheat well for an excellent breakfast!)
Snacks
Fruit & yogurt
Apple & nut butter (natural type)
Cheese & whole grain crackers
Fruit & cottage cheese
Veggies & hummus or a white bean dip
Hard-boiled egg & fruit or a slice of whole-wheat toast
Pancake & fruit & syrup or peanut butter (natural type)
Peanut butter (natural type) & banana rolled in a small soft tortilla and cut into slices
Whole wheat pita/crackers with canned light tuna/salmon
Avocado spread on toast
Soy beans or cooked edamame sprinkled salt with pepper/cayenne pepper
Roasted chickpeas
Find your motivation
The goal is balance, not perfection! I definitely enjoyed some take-out meals, some potato chips (my ultimate guilty pleasure!), and some baked goods along the way. I found it really motivating to remember that I was making food choices for both me and my baby. Ultimately it was sometimes easier to make a healthy choice for my babe than it was when I was considering only myself.
