REAL FOOD GUIDELINES FOR PREGNANCY

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1 REAL FOOD GUIDELINES FOR PREGNANCY

2 INTRO It is very hard to tell women what to eat when they are pregnant as it really is more about aiming to eat as healthy as you can and listening to your body. In these guidelines we give you suggestions of meals and recipes that will help you to stay healthy throughout your pregnancy. We at Fit Healthy Mums do not believe that a pregnant women should ever diet, we are aiming to promote a healthy lifestyle so that mother and baby can get the best possible nutrients from the foods that mum eats. We also understand that some days you will not feel well or feel like eating a certain way so please remember to be kind to yourself and if you have an off day and want to eat something not suggested in these guidelines then that is ok. The key is to dust yourself off and keep going as best you can and not beat yourself up over what is done. Our aim is to help women to embrace their changing body throughout pregnancy so that they can feel proud of their bodies, we want you to enjoy the fact that you are creating a miracle instead of focusing so much on the changes happening to your body. You are going to gain some weight, that is a given, so just learn to accept the changes and aim to be as healthy as possible and you will definitely enjoy your pregnancy journey a lot more! Be sure to also follow our fit healthy mums pregnancy training guide as the two together work hand in hand and will give you all the knowledge and confidence to truly rock your baby bump. Justine xx

3 KEYS TO SUCCESS Nutrient Density Please centre your meals around good fats, moderate protein and non-starchy vegetables. Complex carbohydrates are best eaten in smaller amounts so as to keep your blood sugar controlled and provide satiety between meals. Please use your intuition here and base your decision on hunger, satiety, training recovery and subsequent performance using trial and error. Gluten Free Please aim to eat gluten free (GF). Gluten is highly inflammatory, which is the enemy to your recovery, performance and fat loss goals. Please watch Gluten and Autoimmunity Explained in 20 Minutes by the Wellness Punks on You Tube. Refined Sugar Free Please aim to eat refined sugar free. Sugar is highly inflammatory, which is the enemy to your recovery and subsequent performance. In addition, sugar inhibits your body s ability to burn fat, which is the limiting factor to sustainable weight loss and fat adaption. Please watch How Bad Science and Big Business Created the Obesity Epidemic by David Diamond on You Tube. Satiety Please use satiety as your biggest indicator. When your meal provides four (4) to five (5) hours of energy, the composition is ideal. If any of the meal choices in your program do not, please adjust slightly by adding more fats and non-starchy vegetables first. Gut Health For optimal digestion, nutrient absorption and recovery, please include bone broth daily. Start gradually, and build to one (1) cup per day. Please see your recipe section for further details. Additional Supplementation For increased hydration, please add the juice of one fresh lemon and a pinch of good quality rock salt to your water bottle. This is particularly relevant in training. Please take one L-methyfolate capsule per day. Please do not take folate unless you have had genetic testing to sure you have the ability to convert synthetic folate into its active form. Those with a genetic mutation in their methylenetetrahydrofolate reductase (MTHFR) gene do not convert synthetic folate well and the build up is dangerous to both mother and foetus. For more information, please read MTHFR and Me. Please take one multi mineral capsule per day. Please ensure it is folate free (as above). A fantastic brand is Orthoplex Mineral Matrix, which is a practitioner-only product available from your local health food store. Please take magnesium powder once per day one teaspoon in water prior to bed is ideal. This is beneficial for exercise recovery, efficient sleep and stress management.

4 KEYS TO SUCCESS Lifestyle Adequate sleep is essential for recovery, metabolic efficiency and stress management. Please ensure you get at least 7.5 hours of sleep per night. Stress management is extremely beneficial to both you and your baby. Please include ten minutes of meditation per day. An app such as Buddhify or 1 Giant Mind may assist. Your relationship with food At Fit Healthy Mums we are about fuelling your body and your baby with fresh whole foods. There is no need to count calories, restrict or deprive, it is about nourishing and embracing this beautiful time of your life. If you experience regular cravings, please firstly ensure that you are following the guidelines and eating adequate good fats, protein and predominately non-starchy vegetables. Too many carbohydrates will spike your insulin and set you up for blood sugar instability, and the associated hunger, energy dips and desire for sugar. A treat every now and then is fine, but make a mindful decision, enjoy yourself and move straight back on with your program guidelines. Ongoing guilt causes far more damage than a small deviation from your program. You may also find that after you allow time for you body to adjust to the program, and your tastebuds to change accordingly, that you prefer a raw chocolate or even one of the recipes found in your snack section. Additional Resources Please subscribe at The Natural Nutritionist so you receive new recipes via each week.

5 THE BASICS Day-to-day Nutrition 1. Eliminate sugar, including in tea/coffee and fruit juices and sports drinks. - Limit fruit consumption to one (1) to two (2) servings per day. - Choose low fructose fruits like berries instead of apples or bananas. - Minimise high-sugar vegetables such as corn, beetroot and white potatoes. - When choosing yogurt, look for less than eight percent (8%) sugar or approximately eight grams of sugar per 100 grams. The best option is coconut yogurt or natural full fat Greek yogurt. - Avoid pre-made salad dressings. Order dressings on the side when dining out. A simple combination of - olive oil and apple cider vinegar is a perfect sugar free alternative salad dressing when you are at home. - Avoid bottled tomato sauce, mayonnaise and most other condiments. If you re unsure, check the label. 2. Consume one (1) to two (2) serves of protein at every meal. - Choose free-range eggs and grass-fed meats. - Eggs, meat, fish, chicken, turkey and full fat cheese will do wonders for blood sugar and craving control, lean muscle mass development and body fat reduction. 3. Consume two (2) serves of good fats at every meal. Omega-3 s and medium chain triglycerides (MCTs) are great for satiety, hormonal control, exercise recovery, mood. the list goes on! - This includes nuts, seeds, avocado, salmon, coconut oil and extra virgin olive oil (EVOO). - Aim for three or more pieces of oily fish per week. 4. Consume two (2) cups of predominately non-starchy vegetables with each meal. Starchier vegetables such as potato, sweet potato, swede, pumpkin and beetroot are best. 5. Remember, fat doesn t make you fat. Low-fat products belong in the 1980 s. - Cook with coconut oil, butter or ghee. - Use EVOO, avocado oil or flaxseed oil in dressings instead of in cooking. - Avoid margarine, canola oil and other artificial trans fats. - Organic butter from grass-fed cows is a fantastic alternative. - When purchasing dairy, choose organic where possible. Goat s milk is preferential as the type of protein is better digested than cow s, 6. For natural calcium intake: choose from kale, spinach, sardines, sesame seeds, flax seeds, almonds, celery and oranges. 7. When reading food labels, remember ingredients are listed in order of descending quantity. If it contains more than five ingredients, please start to question if it is really food. Natural nutrition is always best.

6 THE BASICS Serving Sizes *(1 portion equivialent) * Protein 1 palm size meat/fish/chicken/ or approximately 100g 1 small can tuna, salmon or sardines (in olive oil) 2 slices bacon 3 eggs OR 2 eggs + 30g cheese 1 scoop (30g) clean protein powder * Fats ½ avocado 30g grass-fed butter 30g nuts (limit cashews due to high carbohydrate content; peanuts are legumes) 30ml flaxseed/coconut/macadamia/extra virgin olive oil 100ml coconut cream Please note: One (1) serve of grass fed meats and free range eggs also provide approximately half (0.5) a serve of good fats. * Complex Carbohydrates 1 piece of fruit (e.g. banana, apple, orange) ½ cup sweet potato, potato, pumpkin, beetroot ½ cup quinoa (cooked) * Non-Starchy Vegetables Asparagus Alfalfa Spinach Cucumber Leek Zucchini Lettuce Squash Onion Celery Kale Cabbage Broccoli Cauliflower Capsicum Tomato* Brussels sprouts Bok Choy Mushrooms Carrots** *Maximum two (2) per day **Maximum ½ cup per day Please note: this list is not exhaustive. Any green vegetable is considered non-starchy. Beans, snow peas and peas are legumes and best on occasions only. Please avoid corn as it is a grain.

7 NUTRITION PLANS

8 DAILY GUIDELINES

9 DAILY GUIDELINES

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11 BREAKFAST

12 BREAKFAST

13 BREAKFAST

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15 SIMPLE MAINS

16 SIMPLE MAINS

17 SIMPLE MAINS

18 SIMPLE MAINS

19 SALADS AND SIDES

20 SALADS AND SIDES Steamed Broccolini with Flaked Almonds and Goat s Feta Ingredients (Serves 1) ½ bunch broccolini 1 teaspoon coconut oil 1 handful flaked almonds 30g Goat s feta 1 tablespoon apple cider vinegar (ACV) 2 tablespoons extra virgin olive oil Method Lightly steam broccolini. Lightly fry almonds in coconut oil until browned. Top broccolini with almonds and crumble feta on top. Drizzle with oil and ACV dressing and serve. Sweet Potato Mash Ingredients (Serves 2-3) 1 medium sweet potato 2 tablespoons grass-fed butter Sea salt, to taste Method Slice sweet potato into small pieces and steam until soft. Mash with butter and season with salt to taste. Sweet Potato Chips Ingredients (Serves 2) 1 medium sweet potato 1/4 cup cold pressed extra virgin coconut oil Sea salt, to taste Method Preheat oven to 180 C. Slice sweet potato into thin chip-like pieces. Sprinkle with oil and salt and bake for 20 minutes, turning half-way before serving.

21 SALADS AND SIDES

22 SALADS AND SIDES

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24 SNACKS With three (3) larger meals per day, one (1) snack should be sufficient. However, if you feel you need more, please select from the following ideas and recipes. Simple snack ideas: 1 handful nuts 2 boiled eggs 1 cup chopped vegetables (e.g. carrots and broccoli) with hommus

25 SNACKS

26 SHOPPING LIST If your pantry is stocked, you can pretty much make any of your recipes (minus a quick stop to your green grocer or butcher!). If you are feeling a little overwhelmed, start with this simple list of pantry essentials, available as a stand-alone shopping list on the next page. Remember, keep it simple as often as you need. Flours: almond meal, hazelnut meal, coconut flour, buckwheat flour, tapioca flour Dairy Substitutes: unsweetened nut milk, coconut milk, coconut cream, coconut yogurt Nuts: almonds, hazelnuts, macadamias, cashews, walnuts Seeds: pepitas, sunflower seeds, chia seeds, tahini Fats: coconut oil, macadamia oil, olive oil, nut butters, grass-fed butter Cacao and Coconut: cacao powder, cacao nibs, coconut flakes, shredded coconut Natural Sweetness: rice malt syrup, Medjool dates, honey, natvia Quinoa: quinoa seeds, quinoa flakes Spices: cinnamon, nutmeg, turmeric, chilli flakes, mixed Italian herbs Gluten free baking powder Sea salt Eggs Apple cider vinegar

27 Flours Nuts Fats Almond meal Almonds Coconut oil Natural Sweetness Rice malt syrup Spices Cinnamon Hazelnut meal Hazelnuts Macadamia oil Medjool dates Nutmeg Coconut flour Macadamias Olive oil Honey Turmeric Buckwheat flour Cashews Nut butter e.g. almond, cashew Natvia Chilli flakes Tapioca flour Walnuts Grass-fed butter Mixed herbs Dairy Substitutes Seeds Cacao and Coconut Quinoa Other Unsweetened nut milk Pepitas Cacao powder Quinoa seeds Gluten free baking powder Coconut milk Sunflower seeds Cacao nibs Quinoa flakes Sea salt Coconut cream Chia seeds Coconut flakes Eggs Coconut yogurt Tahini Shredded coconut Apple cider vinegar

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29 SHOPPING LIST Most ingredients are available from any health food store or in the health food aisle of your local supermarket. The most economical way though, is to buy in bulk. To save on cost, why not order with a friend or two! Here are some great online shops: Bulk Whole Foods Australia Santos Organics Honest to Goodness Not sure where to start? * Stock up on your Pantry Essentials. Place your order straight away so your ingredients arrive in the next day or two. Buy enough fruit and veg to start your week. Do you have frozen berries for your smoothies? Enough spinach as a base for a salad? Protein in the freezer for a quick meal with a salad or sides? If you like to be really organized, write a meal plan and shopping list to match. Plan ahead based on your week. i.e. Will you be home late from work or training? Do you have early morning meetings? Do you have time on Sunday to set aside for food prep? What are you having for lunch tomorrow? Wherever possible, make extra for dinner as leftovers really make your week run smoothly.

30 ADDITIONAL NOTES Additional Notes Please record any questions and comments here. Fit Healthy Mums pregnancy guidelines were created by our team nutritionist: The Natural Nutritionist - Steph Lowe BSpExSc GDipHumNutr NSA. Leading Australian Sports Nutritionist specialising in gluten free and refined sugar free food, fuelling and real food education. e steph@thenaturalnutritionist.com.au f /thenaturalnutritionist

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33 shopping list PRINT THIS IF YOU D LIKE AND TAKE WITH YOU SHOPPING!

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