Download Protein Complex Carbohydrates Green Leafy Vegetables

Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Good nutrition is one of the most important factors for a healthy, low-risk pregnancy and birth. It
affects everything from the cells your baby is formed out of, the health of your placenta which needs to
sustain your baby until birth, your risks of complications during pregnancy and birth, and it most
certainly affects your baby’s size. Babies who are too small often fail to thrive, and babies who are too
big are at risk for shoulder dystocia during birth and glucose issues afterwards.
Protein
Remember biology class? Protein is the building block of life. It is what each of our cells need to
function, and it’s what is “building” your baby! I recommend aiming to consume 80 grams of protein
each day for the average pregnant woman. Women who are underweight may need more, women
who are overweight may need slightly less.
Foods high in protein include:
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Dairy: milk, cheese, cottage cheese, eggs, yogurt (particularly Greek yogurt). If you eat yogurt,
choose one low in sugar (better yet plain!); avoid one with aspartame or other artificial
sweeteners.
Meats: beef, poultry, pork
Seeds and Nuts: peanuts, almonds, walnuts, sunflower seeds, cashews, quinoa
Legumes: pinto beans, kidney beans, garbanzo beans, navy beans, lentils, and quinoa
Soy: Tofu is a protein source for clients who are vegetarian; however I do not recommend
excessive consumption of soy.
Fish: should be eaten no more than 1-2 times a week unless it is wild-caught (can be eaten
more), and small fish, such as salmon and tilapia are best.
Complex Carbohydrates
Focus on eating only 100% whole grains, such as old fashioned or steel-cut oats, whole wheat (better
yet, sprouted!) bread, whole wheat pasta, brown rice, whole sprouted grains, quinoa etc.
Try to pair all servings of carbs with a good protein source to help your body process them.
Avoid white flour, white rice, corn, cornmeal, potatoes—these turn into sugar in your body and will
only lead to spikes in blood sugar and unnecessary weight gain.
Green Leafy Vegetables
Eat your greens! I encourage two good-sized servings of dark green leafy greens per day, such as
Romaine or green leaf lettuce, spinach, kale, Swiss chard, turnip greens, collard greens, broccoli and
sea vegetables. Avoid iceberg lettuce, as it has little to no nutritional value. Look for the darkest
greens you can find as those are highest in vitamins!
Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Other Vegetables
Eat your veggies! Eat LOTS of fresh or frozen vegetables every day. Include all the color you can when
choosing vegetables. Here are some colorful suggestions: cucumbers, tomatoes, carrots,
red/orange/green/yellow bell peppers, squash, pumpkin, sweet potatoes, broccoli, green beans,
celery, asparagus, okra, and zucchini.
Fruit
Pregnant women should to eat 2 servings of fruit to obtain vital minerals and vitamins contained
within colorful fruits. A serving of fruit is 1 cup or 1 piece of the fruit. However, be aware that some
fruits are very high in sugar such as bananas, mangos, watermelon, etc. I suggest those that give you
the best nutritive value while remaining lower on the glycemic index. Examples are: cherries,
strawberries, blackberries, raspberries, blueberries, apricots, grapefruit, kiwi, peach, and tangerines.
Try to pair your fruit servings with good protein sources such as plain Greek yogurt, nut butters, or
nuts.
Fruit juices are high in sugar and should be limited to 4ozs a day and should be considered a fruit
serving.
Fats
Fats are especially important for the proper development of your baby’s nervous system, but it is very
important that the fats are GOOD fats. Use healthy fats such as: olive oil, grape seed oil, coconut oil,
and flax seed oil. Full-fat dairy products, avocado, meats, and nuts are sources of good fats.
Sodium
Pregnant women should salt food to taste. Salts that I recommend are Himalayan salt and Celtic sea
salt. Both contain valuable minerals in addition to sodium.
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Foods to Avoid
Sugars and Refined foods, such as white sugar/refined white flour/white rice/white pasta.
Sugary drinks, such as soda, lemonade, high quantities of fruit juices
Artificial sweeteners, such as Splenda, aspartame, etc. (Stevia and Xyletol are ok)
Processed foods, such as fast food, box mixes, cold cereal, etc.
Processed meats, such as bacon and lunch meat which are full of nitrites and other chemicals.
Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Drink Your Water!
Hydration is vitally important during pregnancy. Dehydration is a major factor in many complaints and
symptoms of pregnancy, including irritable uterus, headaches, increased blood pressure, urinary tract
infection, and preterm labor and birth.
During pregnancy, you need more than just 8 cups of water. Aim for 10-12 cups per day. Carrying a
water bottle around can make this easier. Other drinks are not to be included in this amount, with the
exception of herbal teas.
Caffeine
Studies have shown that moderate amounts of caffeine are safe in pregnancy. However, be aware
that it is a diuretic and means that you will need to drink more water. It can also increase baby’s heart
rate, and large amounts can cause lower birth weight in infants. It also makes your liver work even
harder, so if you notice swelling later in pregnancy, you may need to give up caffeine or at least
greatly reduce the amount you drink.
If you enjoy drinking coffee, I recommend you stick to no more than 1 cup per day. Give your body
and your baby occasional days off to recover from the effects of caffeine.
Avoid all soda, energy drinks, and don’t overdo the chocolate.
Timing Meals When Pregnant
Some women find that they are unable to eat much at one sitting and find better results when they
try to eat smaller meals more frequently. This will serve to keep your blood sugar stable and reduce
the feelings of nausea, fatigue and indigestion that many women believe are just part of pregnancy.
Allowing yourself to get too hungry causes blood sugar to drop, which can aggravate nausea and
fatigue. Making sure to have something to eat every 2 hours is the best plan for these purposes.
Make sure to have protein bars and protein shakes (ones low in sugar) for snacking when you find
yourself busy, but these should not replace meals. It is also important to have a combination of a
Protein/Complex Carbohydrate/Fat with every meal or snack.
Be Honest With Your Midwife
I’ve been pregnant. I understand cravings. I understand being busy and tired thanks to young kids. We
all have those days when the only thing that sounds good is chips and chocolate. Don’t be afraid to tell
me about your struggles, and allow me to help! Lying about the quality and amount of food you have
been eating does no one any good.
When problems arise, it is especially important that we have honest communication about what you
have been eating so I can help you find a solution before things get worse!
Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Prenatal Vitamins
I recommend a natural food-based prenatal vitamin during pregnancy. Avoid anything from local drug stores
because these are usually synthetic and do nothing for your body. Yes, a high-quality natural food based prenatal
vitamin is usually expensive—but we live in a world with very depleted food sources. Taking a quality prenatal is
absolutely worth the investment.
Iron
A mother’s blood volume increases by 40% in pregnancy, and baby’s blood must also be produced. The
component in our bodies which transports oxygen through our blood to individual cells is called hemoglobin. Low
hemoglobin causes reduced blood-clotting capabilities (incredibly important for the blood loss which occurs during
labor), excessive fatigue, and maternal exhaustion, and fetal distress in labor. It also increases the chances of
hemorrhaging postpartum.
I recommend taking a plant-based iron supplement which is easily absorbed by the body and doesn’t cause
unpleasant side effects like constipation (the opposite, rather!).
You may choose from the following iron supplements:
Liquid chlorophyll (also available in gel caps—don’t get the powdered form please!), Hema-Plex, Floradix,
Garden of Life Healthy Blood, or Energizing Iron.
Whichever iron supplement you choose, be aware that calcium blocks the absorption of iron! You must
separate calcium supplements and dairy foods from iron supplements by leaving a two hour window on either side (or
you may choose to take your iron supplement upon rising on an empty stomach, in which case you must only wait 30
minutes before having calcium/dairy).
Probiotics
I highly recommend regular consumption of probiotics in the form of Kefir, yogurt, fermented foods,
kombucha, or a good quality supplement. Probiotics promote good digestion, good gut flora and overall good health
and immune strength. R. rhamasaurus and acidophilus have also both been shown to fight Group B Strep in studies.
Vitamin D
Most women in the US are Vitamin D deficient, which affects immune function, memory, and clarity of
thought. Pregnancy brain doesn’t have to be so bad! Especially if you don’t get out into the sun for at least 30
minutes per day, get a good Vitamin D supplement to take. 5,000 mg is a good amount to take daily, but when you’re
fighting a virus, boost the amount to 15,000 mg per day.
Calcium/Magnesium
Calcium relieves muscle cramps and is necessary for the growth of baby’s bones and teeth. If calcium intake
is inadequate, the growing baby may leech calcium from the mother’s bones, increasing her chances of developing
osteoporosis later in life. Adequate calcium levels also increase the mother’s pain tolerance during labor and birth.
Magnesium is vital for the absorption of calcium and has many other benefits of its own. It is useful to prevent
depression, dizziness, muscle weakness, twitching, and high blood pressure.
Most women in the US get sufficient quantities of calcium in their diets, but they lack the magnesium needed to
absorb it properly.
I recommend having a liquid calcium/magnesium supplement on hand for leg cramps, round ligament pain,
and excessive toning contractions. Good options include brands like Blue Bonnet and Natural Calm. I also
recommend buying a topical magnesium spray to use during pregnancy.
Note: Please call your midwife before you take any other supplement, herb, essential oil, or OTC medicine.
Many herbs, vitamins, and supplements which are usually completely harmless can cause contractions or
birth defects. Always consult with your midwife before taking anything other than what she has
recommended to you.
Rebecca’s Birth Services : Rebecca Schulz, CPM  918.513.1100  [email protected]  TulsaMidwifeRebecca.com
Herbs are part of an optimal nourishment plan for pregnancy. They contain healing properties to
soothe many of the most common discomforts of pregnancy and also are often rich in vitamins and
minerals that support total health and well-being. The following is a list of some of the best herbs to
promote and maintain a healthy pregnancy. You can find a more detailed handout on my website,
under Client Resources.
The best way to take these herbs is as a tea. Simply mix the dried herbs together (roughly equal
amounts of each, or whatever proportion you would like) and add about one ounce of herbs to one
quart of boiling water; steep overnight and drink throughout the day. If you don’t like the taste, try
adding fruity herbal teas, honey, fruit juice, milk, or peppermint tea bags or loose leaf mint to make it
more palatable. Feel free to drink up to 1 quart per day of pregnancy teas. You can often find these
herbs in individual tea bags in natural foods stores and some grocery stores. It is more cost effective,
however, to buy them in bulk in loose leaf form on Amazon or Vitacost. There is also a local store,
Martha’s Herbs, in Broken Arrow, which sells these herbs by the ounce.
Red Raspberry Leaf: This herb is a nourishing source of vitamins and minerals, including vitamins A, B, C and
E, easily assimilated calcium, iron, phosphorous, and potassium. Red raspberry tones the uterus and helps
prevent morning sickness, nausea, indigestion, miscarriage and hemorrhage. I recommend drinking this tea
daily from 20 weeks on, and especially focusing on it during the 3 rd trimester. It also promotes milk production
and cessation of bleeding postpartum, so it’s an excellent herb to continue drinking postpartum.
Nettle: It is reputed to have more chlorophyll than any other herb. Vitamins A, C, D and K, calcium, potassium,
phosphorous, iron and sulphur are particularly abundant in nettles. Nettle can aid in proper kidney function,
ease muscle cramps, prevent hemorrhage, promotes breastmilk production, and strengthen blood vessels.
Dandelion Root and Leaves: Highly nutritious, dandelion is rich in calcium, potassium, and iron as well as
vitamins A, B complex, C, and D. It is a powerful digestive tonic, liver strengthener, and aids the kidneys and
bladder. It helps regulate blood sugar and blood pressure. It can help relieve nausea, sour stomach, itchy skin,
and prevent gallstones, indigestion, fatigue, and possibly even preeclampsia. It is a mild diuretic, so is
recommended for edema.
Alfalfa: Extremely nutritious, alfalfa is high in protein, vitamins A, D, E, B6, and K, calcium, iron, magnesium,
phosphorus, trace minerals and digestive enzymes. It is the most common source of chlorophyll and is high in
carotenes as well. It is effective in preventing anemia and other vitamin and mineral deficiencies, prevents
postpartum hemorrhage and strengthens the body systems.
Oatstraw: Oatstraw is rich in calcium and magnesium. It promotes relaxed nerves and healthy muscle
functioning, and prevents insomnia and cramps. It also strengthens the capillaries and therefore helps prevent
and treat varicosities.
Yellow Dock root: Prepared as a tincture or syrup, Yellow Dock root is an excellent source of fully absorbable
iron. It helps to reduce anemia, supports the liver, and prevents and remedies constipation.