Healthful Hints: Happy and Healthy Pregnancy

I had no idea how many Moms-to-be read the blog! Hello to you all out there :)

I’m thrilled to hear that you’re interested in learning about how to have a happy and healthy pregnancy, and that you’ve asked me to share my opinion on the topic.

Today we’re chatting about a general portion plan for expecting Mom’s, foods that will assist you in avoiding deficiencies, and we’ll cover a couple of my favorite tips I’ve found helpful for my pregnant clients!

Notes

Here is the basic portion plan I covered in the video:

Food type

Serving

Count of Servings

Dairy 1/2 cup 2-3
Cereal grains 1/2 cup cooked, 1 slice bread 4-5
Veggies (yellow or dark green) 1 cup 2-3
Other veggies 1 cup 2-3
Vitamin C foods 1 cup 2-3
Eggs or egg whites* 1 egg 1
Meats* 4oz. 1-2
Legumes* 6oz. 1-2
Fats – nuts, seeds, oils  1 tablespoon 2-3

 

The recipes I mentioned:

Tuna Chard Wraps

BBQ Kale chips

Vegan Sour Cream and Bacon Kale Chips

PS: A winner for the SimplyBar giveaway has been selected! Check out the original post to see who won. Thanks for participating and sharing your favorite protein bars! I now have a list of bars to track down and try out.

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Comments | Leave Your Comment

  1. Thanks for the great info! I’m looking forward to what you have to say about preparing for pregnancy.

    • It was a hand-me-down camera (thank goodness my partner is into photography!!) I shoot with a Canon 50D with a stock 50mm f1.8 lens.

  2. Awesome video Leanne! I have 3 friends who are pregnant right now, so I’m definitely sharing this with them.

  3. Love this :D Perfect timing for me. I personally really love my cast iron skillets. They are so awesome, and the iron is just a bonus especially right now. Second hand stores are the way to go too.
    I am curious about the vitamin D thing, my doc says to take a supplement in the winter because we don’t get enough vitamin D up here even if we’re out in the sun. If you remember, I’m just slightly less northern(if that makes sense, haha) than you so I’m just curious if that’s true. I take a supplement and get outside, so I’m sure it doesn’t matter, I’m just wondering :D
    I’ve found my tastes change so much and so fast while I’m pregnant, I just try to get the best variety I can and always choose a healthier option for whatever I’m craving. Homemade cheese sauce over veggies and banana soft serve have been lifesavers for me so far this pregnancy. Thanks for this post, it’s really nice to be able to refer back to how much of everything we should be getting, especially all the different types of veggies.

    • I think there is a lot of hype around this which creates a ton of confusion. If you’re the outdoorsy type in the winter – lots of skiing, snowboarding, cross country, whatever, you’re probably getting enough sunshine that you don’t need to supplement. We’re fortunate here in Calgary that we still get lots of sunshine in the winter, enough that many of us don’t need to rely on the D drops.
      However, if you find that you’re more of a homebody in the winter (as I am) or you find you get sick a lot in the winter months, or that you get kinda depressed when the cold weather comes in, then you would definitely benefit in supplementing with vitamin D.
      Studies show that people with the lowest blood levels of Vitamin D have significantly greater incidences of the cold or flu. Even more research suggests that Vitamin D can be just as effective (if not more effective) than obtaining the flu shot. Not only does it activate your immune system, but also prevents against inflammation, brought on by the flu. So it’s pretty important.
      My favorite form of vitamin D is liquid. The general rule is 35IU per pound of body weight. Here’s a link to the supplement store I purchase from. They are SO amazing, Canadian, and their prices are leaps better than nutters, planet, or community natural foods.
      vegan form – http://www.nationalnutrition.ca/detail.aspx?ID=4817
      http://www.nationalnutrition.ca/detail.aspx?ID=4844
      Good luck!

      • Awesome, thanks for the reply! It’s usually pretty sunny here too but at the same time I’d much rather make sure I have enough Vitamin D than have a flu shot or the flu. Thanks for sharing all that info with me and especially the link to the one you like. I’m going to check it out for a few different things actually :)

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