Brain Food For Pregnancy

It's no secret that eating well during pregnancy is important for the healthy growth and development of the baby, but did you know that the foods you eat can actually impact how your baby's brain develops? There are several nutrients that are key to the proper growth and development of baby's brain. In fact some of these nutrients are not produced by your body and can only come from the foods you eat or supplements you take. Here's a list of the top brain foods to eat during pregnancy. 

1. Wild Alaskan Salmon 

Salmon is rich in DHA, an omega 3 fatty acid that is an important building block for baby's brain, as well as immune system and eye development. Your body doesn't make DHA, so you need to get it from foods or supplements. DHA is found is other types of fish, but it's important to stick to low mercury sources while you're pregnant. The recommendation is for about 12 ounces a week. Since this is a large portion to eat at once, plan on eating 2-3 smaller portions throughout the week. Salmon is delicious alone, but can also be a great protein source to add to salads, sandwiches, or even an omelet. 

2. Nuts and Seeds

Nuts and seeds are high in several nutrients that are important to the healthy development of the baby's brain during pregnancy. Argine is one nutrient found in nuts and seeds, and it's important for women to have even before they are pregnant because it plays a role in ovulation and implantation. During pregnancy it assists with healthy pregnancy progression as well as labor and delivery. Magnesium is another nutrient found in nuts and seeds. Your need for this nutrient go up during pregnancy, and it is essential for the baby's nervous system development. Nuts and seeds are also rich in Omega 3s, which are important for the brain development. Good sources include pumpkin seeds, walnuts, flax seed and chia seeds. Try to have 1 handful of nuts a day or 1-2 Tbsp. of ground seeds such as flax. 

3. Dark Leafy Green Veggies  

Dark leafy green veggies such as spinach, kale, broccoli and collards are high in folate, which is essential for the neural tube development and iron which carries oxygen to the brain. They're also rich in fiber and iron. Aim for 1-2 cups/day of organic greens. 

4. Dark Red & Purple Fruits

Fruits that are a deep red or purple in color such as blueberries, cranberries, raisins, red grapes and prunes tend to be high in antioxidants that protect the brain during development and decrease free radical damage. In addition they are also good sources of fiber and iron.  Aim for at least 1 cup per day. 

5. Eggs

Eggs are a good source of choline which may help your baby learn and remember in early childhood. Some studies have shown that low choline intake during pregnancy can affect the brain's blood vessel growth and hinder a baby's brain development. In addition, eggs are a good source or protein and can be purchased in DHA or Omega 3 varieties. 

6. Protein

Protein is needed to make new cells, so it's important to get enough of it throughout your pregnancy. Good sources include lean meats, fish, eggs, beans, legumes and organic dairy products. 

7, Legumes 

Legumes and beans such as black, lima, pinto, kidney and navy are good sources of Thiamin, a B vitamin that your body needs more of during pregnancy. In addition, legumes are a complex carb and good sources of protein, fiber, iron, folate and zinc. Aim for 1/2 - 1 cup/day.

8. Healthy Oils

Oils such as olive, flax and grapeseed are good sources of Omega 3s and healthier options than oils like corn, vegetable and canola. Coconut oil is another healthy oil and can help boost brain energy. 

9. Sea Vegetables  

Sea vegetables such as nori and seaweed are good sources of iodine, which in important for the brain and spinal cord development. They're also good sources of folic acid, choline and omega 3s.  

10. Whole Grains

Whole grains provide nutrients such as choline, B6, folate & iron, which are important for mom and baby's brain function. Examples of whole grains are quinoa, oats, millet, brown rice and barley.  

Since it can be hard to get all the nutrients you need during pregnancy, remember to take a good quality prenatal vitamin that includes DHA. If you need help planning your diet to include important brain foods during pregnancy, please feel free to contact me. 

Prepping For Pregnancy

Are you thinking about trying to get pregnant soon? If so you need to read on. Many women don't start thinking about taking extra special care of their bodies until they're already pregnant, but unfortunately by that time it may be too late. If you are thinking of getting pregnant NOW is the time to start getting your body ready. Here are a few things you can start doing today to make sure your body is in the best shape and ready for pregnancy.  

1. Get Your Weight In Check

If you are overweight or obese now is the time to get those extra pounds off before you get pregnant. Studies have shown that women who are overweight or obese are at a higher risk for complications such as miscarriage, high blood pressure and gestational diabetes. Start by replacing processed foods with whole, natural foods, cut back on portions and ditch any sweetened drinks like soda, juice, and yes, even your favorite latte (sorry!!).  Also look at increasing your physical activity to burn off extra calories. If this sounds like something you've tried...maybe dozens of times without success... don't be afraid to ask for help!! You may need to work with someone who can take a careful look at what will work for you and build a plan that's designed for success.  

2. Detox

We encounter toxins every single day from the food we eat, air we breathe, household cleaning products, cosmetics, and more. If you are thinking about getting pregnant you want to detox your body now to remove some of these toxins. Detoxing during pregnancy is not recommended, so now is the time to do it. Stay tuned to future blog posts for more information on detoxing, or contact me for a personal assessment.   

3. Reduce Stress

Being over stressed is dangerous to you now, and it will continue to be dangerous to you and baby during pregnancy. If you are stressed you want to take a careful look at what is causing stress in your life. If stress comes and goes, try incorporating stress management techniques into your everyday routine such as exercise, breathing exercises or a calming bubble bath. But if stress is more of your everyday norm, you need to seriously consider making big changes to get rid of stress. This may be something drastic like changing jobs, looking for a new place to live or removing toxic people from your life, but it's something you need to do before you get pregnant to ensure you and baby aren't chronically stressed during pregnancy.  

4. Increase Physical Activity

It's no news that regular physical activity is good for your overall health and well-being, and doctors recommend light physical activity during pregnancy. Exercise during pregnancy has benefits such as helping with mood, increasing energy, relieving stress and managing an appropriate weight gain. However, if you were not previously exercising before pregnancy your doctor may not recommend starting an exercise routine during pregnancy. That's why it's really important to start a routine now so you can continue a modified version of exercise during pregnancy and reap all the benefit it has to offer to you and baby!

5. Clean Up Your Diet

Eating well before pregnancy is important to build up your stores of vital vitamins and nutrients. You also want to get into the routine of eating well now so you can continue with good habits once you're pregnant. Start by getting rid of processed junk food and replace it with whole natural foods. Load up on (organic) fruits and vegetables to get lots of good vitamins and minerals. Increase your intake of Omega 3s found in foods such as salmon, pumpkin seeds and walnuts. Make sure you're eating foods high in Folic Acid. This is a nutrient that's super important to get enough of BEFORE pregnancy because it's vital to the proper development of the fetus. Folic acid is found in many fruits and vegetables, particularly dark leafy greens and citrus fruit. It's also fortified in many foods like cereals and grains. I also recommend taking a high quality multi-vitamin before your get pregnant. You can even start taking a pre-natal vitamin before you get pregnant because it will have higher amounts of nutrients that are important to have during pregnancy. 

6. Manage Medical Conditions and Assess Medications

If you are currently being treated for any medical conditions or if you take medications, you want to work with your doctors before pregnancy to get your conditions under control and possibly stop medications or switch to ones that are safer during pregnancy. This is particularly important for anyone with diabetes. You definitely want to get your blood sugars at your target before getting pregnancy because going into pregnancy with elevated sugar levels is very dangerous to the fetus. Many medical conditions can be helped naturally by making diet and lifestyle adjustments. I recommend working with a dietitian who can look at your medical conditions and medications and make recommendations specific for your needs. It's important to only work with someone who is willing to communicate with your doctors since many conditions need to be treated very carefully. 

If you are planning on getting pregnant and would like to set up a consultation to determine what you should do to improve your health before getting pregnant, please contact me.  

Colleen Mangnani RDN, CDE