Pregnancy Recipes

What do I eat when I'm pregnant?

Nutrition is one of the main focuses of midwifery care. Every prenatal appointment with your midwife includes a discussion about the importance of eating real foods that are rich in protein, fat, and essential nutrients. Supporting pregnant mothers as they make positive changes to their diet is one of the most important things we do as midwives. By using food as medicine, we hope to lessen the chance that our mamas will have complications such as gestational diabetes or pre-eclampsia in their pregnancy. Everyone agrees it is important to have optimal nutrition while growing a baby. The question is - what should you eat?

In an effort to answer this question, Wholistic Women's Healthcare will start adding weekly recipes to our blog! Mama friendly, midwife approved meals that are nutritious, easy to prepare, and won't break the bank. Read, set, go!

Chicken-feta-salad

Ingredients:

  • 1/2 head of organic hydroponic butter lettuce
  • 1 organic heirloom tomato
  • 1/2 organic red bell pepper
  • 1/4 cup roasted pecans
  • 1/2 cup artichoke hearts
  • 1/2 organic chicken breast 
  • 2 tbsp organic, pasteurized feta 
  • 2 tbsp dressing (equal parts organic extra virgin olive oil & balsamic vinegar)
  • High quality salt (sea salt or pink salt work well) & pepper to taste 

Nutritional Breakdown:

Protein: 36 grams

Fat: 34 grams (unsaturated fats, which are good for you and your baby)

Sugar: 4 grams (naturally occurring in tomato and bell pepper)

Vitamins and minerals:  (Lettuce) manganesepotassiumbiotin, vitamin B1, vitamin B6, vitamin B12, copper, iron, vitamin C, omega-3 fatty aids, phosphorus, chromium, magnesium, calcium, and pantothenic acid. (Tomato) vitamin C, biotin, vitamin K, copper, potassium, manganese, vitamin A, vitamin B6, folate, niacin, vitamin E, and phosphorus. (Red bell pepper) vitamin A, vitamin C, vitamin B2, vitamin B6, pantothenic acid, niacin, potassium, folate, vitamin E, and molybdenum.  (Pecans) vitamin A, vitamin B, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. (Artichoke hearts) niacin, magnesium, phosphorus, potassium, copper, vitamin C, vitamin K, folate, and manganese. 

Cost: $3.75

All vegetables from local CSA (Community Supported Agriculture) 

Pecans, feta, and Himalayan pink salt from Trader Joe's

Artichoke hearts, organic chicken, olive oil, and balsamic vinegar from Costco