Healthy Carbohydates in the Womb

Since it is Mother’s Day how does a Mother’s diet affect the genetics of what happens in the womb?  Is it really all that significant?  Recent research shows processed foods can do more harm than once realized.

Processed refined carbohydrates are those that are altered from their original form.  Most things you buy in a package fit the definition of a processed carbohydrate – chips, crackers, cookies you buy in the grocery store.

These are “foods” manufacturers alter to make a profit.   Companies add sweeteners, additives, and other ingredients to allow the high markup.

Almost all processed foods come with a price of added sugars, trans fat and other things your body would rather avoid.  These foods are not healthy for anyone, especially not pregnant women.

Recent studies show the blood triglyceride level (fat in the blood) of a pregnant woman is closely tied to the birth weight and body fat of the infant.  Infants born to women with high triglyceride levels have double the body fat of a normal infant.

Even more alarming is high maternal cholesterol and triglyceride levels are associated with a greater risk of fatty streak formation in infant’s arteries, and a high risk of heart disease during childhood.

Eating a balanced diet of healthy protein and fats and unprocessed carbohydrates can keep your cholesterol and triglyceride levels.

Healthy carbohydrate-containing foods are those that are in their natural forms – fruits, vegetables, nuts, seeds, avocado, yams, etc.

What better Mother’s Day gift to give to yourself and your future child than the gift of health?

How Can I eat Healthy During Pregnancy?

Since we've been discussing the genetics of what happens in the womb, what are the guidelines for having a healthy pregnancy?

What you eat and how active you are determines your child’s future well-being.  Although specific recommendations may vary hitting these key foods will help set the tone for health.

Here is a checklist for healthy eating for fertility, pregnancy, or breast-feeding.

   Strive for balance in your diet:

• Protein - lean sources of beef, lamb, chicken, and fish; eggs, nuts/seeds, nut butters at each meal and snack
• Carbohydrates - fruits, vegetables, and unprocessed whole grains
• Fats – omega-3 rich and monounsaturated fats (avocados, nuts/seeds and olive oil) on a daily basis:
•        ALA – found in ground flax seed
•        DHA  -found in fish and fish oil
•        EPA – found in fish and fish oil

Eat or drink dairy - 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (grass-fed)

Consume fruits - 3 to 4 servings per day, including one citrus or vitamin-C rich fruit

Eat your vegetables - dark green leafy and orange/yellow/red daily

Choose real, whole foods - avoid processed and refined foods.  Choose fresh, unprocessed foods, and as much as possible, organic and non-genetically modified foods and animal products that are grass fed 

Avoid diet foods or foods with non-nutritive sweeteners 

Minimize caffeine and avoid alcohol