Author: autumn

Posted on by

Top Fermented Foods

What are fermented foods? 

Did you know there are over 5000 fermented foods and beverages (1)? 

Food can be fermented by adding in bacteria or yeasts (cultured ferments) or by creating an environment that enables bacteria to grow and ferment naturally on the food (wild ferments).

Almost every culture in the world has its own traditional fermented foods. 

Some probiotic-rich fermented foods from around the world include:

  • Kimchi from Korea
  • Natto from Japan
  • Miso from Japan and Korea
  • Kombucha from Russia and Ukraine
  • Curtido from El Salvador
  • Kefir from Eastern Europe
  • Sauerkraut from Germany
  • Creme fraiche from France
  • Kvass from Russia
  • Torshi from the Middle East
  • Doogh from Iran, Syria, and Lebanon

It’s important to note that not all fermented foods have probiotics! We’ll discuss this further in the section after next. 

What is fermentation? 

Fermentation occurs when microorganisms and enzymes convert carbohydrates into alcohol or organic acids (2). This process produces probiotics, as good bacteria feed on sugar and starches in the food, creating lactic acid.

The acids prevent harmful microbes that cause food spoilage, so historically, fermentation was used to help improve food’s shelf life. 

There are three primary forms of fermentation:

  1. Lactic acid fermentation: Starches or sugars are broken down to produce lactic acid, which protects the food from microbial spoilage and our bodies from microbial disease. Lactic acid fermentation is used for yogurt, pickles, and sauerkraut.
  2. Ethanol (aka alcohol) fermentation: Yeasts break down sugars into alcohol and carbon dioxide molecules to create wine, beer, and bread. 
  3. Acetic acid fermentation: Converts sugars from grains or fruit into vinegar and condiments. 

What fermented foods count as probiotic foods?

A probiotic food must contain live microorganisms. However, certain cooking, processing, or pasteurization can drastically reduce or kill off the most beneficial microbes in certain foods. Foods like tempeh contain para-probiotics or postbiotics since they are cooked rather than raw (9, 10). These are non-active probiotics that still provide health benefits. 

Fermented foods that qualify as probiotic-rich foods include: 

  • Kimchi
  • Sauerkraut
  • Miso  
  • Yogurt
  • Some cottage cheeses (such as Good Culture or Nancy’s– check ingredients for probiotic strains listed) 
  • Kombucha
  • Kefir
  • Some pickles (These will be refrigerated and are often labeled as “lacto fermented” or “naturally fermented.”)
  • Raw dairy, including milk and cheeses (only consume if you are completely comfortable with the source) 
  • Fermented veggies 

Fermented foods that do not qualify as probiotic foods include: 

  • Sourdough bread contains some probiotics in the starter but not in the finished baked product, as most are likely unable to survive the high heat. 
  • Chocolate: cocoa beans are lacto-fermented, but roasting kills them 
  • Coffee: good bacteria are killed during processing 
  • Soy sauce: traditional soy sauce contained fermented soybeans, but most now do not
  • Fermented meats (chorizo, salami, pepperoni): sodium nitrate and other additives kill the bacteria 
  • Alcohol: most are killed by ethanol (unless unfiltered or unpasteurized beer with brewer; however, it’s not recommended you consume this as a source of probiotics) 

Are fermented foods safe for pregnancy? 

Yes! 

Not only are fermented foods safe for pregnancy, but they should be consumed regularly (daily, even) for optimal health. 

Are raw fermented foods safe for pregnancy?

In general, yes. As long as the source is reliable and takes appropriate food safety precautions, you can consume raw probiotic foods, such as sauerkraut or other veggie-based fermented foods. Remember, pasteurization, the heat treatment process, kills both the good and bad bacteria in foods, which is why raw products provide the most benefits. 

Most commercially packaged raw probiotic foods (such as Wildbrine and Cleveland Kraut) are safe to enjoy during pregnancy. 

Why are fermented foods so important for fertility, pregnancy, and postpartum? 

Probiotic-rich fermented foods are a must for optimizing health during conceiving, pregnancy, and postpartum. 

Some of the well-known and established benefits of fermented foods include (3):

Support gut health

In general, consuming fermented foods increases the diversity of gut microbes and reduces inflammation (3).

Eating foods such as yogurt, kefir, cheese, kombucha, sauerkraut, and kimchi has been found to increase overall microbial diversity, with even more pronounced effects from larger servings (4). 

Besides improving gut health overall, probiotic-rich foods can significantly help reduce constipation. So, if you are trying to increase your regularity during pregnancy, ensure you get at least one serving of probiotic foods daily!

Boost your immune system.

Since 70% of your immune system is housed in your gut, it makes sense that any gut-supportive foods will also significantly boost your immunity (5)!

Probiotic foods have been found to activate the immune system, improve the overall immune system function, and prevent or better manage immune and inflammatory-related conditions (such as IBD) (6). 

Support blood sugar regulation.

Whether you are trying to improve blood sugar regulation to improve fertility, support a healthier pregnancy, or manage gestational diabetes, probiotics are crucial!

Probiotic consumption has been found to significantly reduce fasting glucose and fasting plasma insulin (7).

Support healthy blood pressure.

One meta-analysis found a moderate and statistically significant reduction in SBP or DBP with a probiotic supplement compared with controls (8).

The positive effects of probiotics on blood pressure lasted for 8-10 weeks after consumption, so make sure you are consuming them weekly (at least) to maintain the benefits! 

Which fermented foods should I prioritize during pregnancy? 

You can’t go wrong with any fermented foods you love and wish to include in your diet while trying to conceive, during pregnancy, or to support postpartum recovery, but here are some of the top foods that contain the largest concentration of gut-friendly probiotics: 

  1. Natto
  2. Kimchi
  3. Sauerkraut
  4. Miso 
  5. Kombucha
  6. Greek yogurt 
  7. Kefir 
  8. Cottage cheese (just make sure yours has probiotic strains listed in the ingredients!) 

How can I include fermented foods in my diet during pregnancy? 

Include whichever fermented foods you enjoy the most. If you are new to fermented foods, try a new one each week and new recipes using them to figure out what you like. 

Here are some ways you can include the recommended foods above into your meals and snacks each day: 

  • Add sauerkraut or kimchi to your eggs, any veggie mixture, toast, with tuna or chicken salad, on top of a baked potato, with smoked salmon, or as part of a charcuterie plate
  • Make a Greek yogurt or cottage cheese parfait as part of your breakfast or for a snack
  • Enjoy sauerkraut or kimchi wrapped up in slices of deli meat
  • Make a traditional egg natto breakfast bowl 
  • Top a sausage with sauerkraut
  • Add a cup of kefir or yogurt to a smoothie
  • Make miso chicken soup

The Bottom Line

  1. There are over 5,000 types of fermented foods and beverages. Food can be fermented by adding bacteria or yeasts (cultured ferments) or by creating an environment that enables bacteria to grow and ferment naturally on the food (wild ferments).
  2. Fermentation happens when microorganisms and enzymes convert carbohydrates into alcohols or organic acids. This process produces probiotics, as good bacteria feed on sugar and starches in the food, creating lactic acid.
  3. Not only are fermented foods safe for pregnancy, but ideally, you would include them several times per week, if not daily. Raw fermented foods, like sauerkraut, kimchi, or other fermented veggies, are also safe and recommended for pregnancy. Remember, pasteurization kills both the good and bad bacteria in foods. Some foods will have bacteria strains added back to them for this reason.  
  4. Fermented foods have many benefits, including supporting gut health, boosting immunity, regulating blood sugar, and maintaining healthy blood pressure. 
  5. Some top fermented foods to consume regularly during preconception, pregnancy, and postpartum include natto, kimchi, sauerkraut, miso, kombucha, Greek yogurt, kefir, and cottage cheese.

Written by: Claire Gilmore, MSCN, CNS, LDN and Ryann Kipping, MPH, RDN, LDN

Posted on by

Top 10 List – Gestational Diabetes

Eggs (Salmon)

Eggs are a convenient protein and choline powerhouse. They are rich in many other crucial nutrients for a baby’s development, like B12, folate, vitamin D, iodine, selenium, and fat! Most nutrients are in the yolk, so do not leave it out. Three eggs per day get you nearly 98% of the way to your daily choline goal, although newer research suggests 930 mg/day is most beneficial for pregnancy.

Avocado (Chia Seeds)

Avocados are a great source of folate, potassium, fiber, fats, vitamin B, vitamin C, and magnesium. Depending on the size, they also contain about 5-7 grams of fiber per half. While avocados can’t be replaced entirely, chia seeds, walnuts, and olives have similar nutrient content. Chia seeds are also a great addition for gestational diabetes!

Beef (Lamb)

Though you certainly can’t go wrong with any meat postpartum, red meats such as beef and lamb are incredibly nutrient-dense and ideal to prioritize postpartum. High in iron, B vitamins, and protein, these help replenish iron stores from blood losses during delivery, as well as energy levels and tissue repair.

Brussel Sprouts (Broccoli)

Brussels sprouts are rich in antioxidants and are a great source of folate, vitamins C and K, and fiber. For a vegetable, they have a decent amount of choline, too. Many other vegetables are part of the same vegetable family as Brussels sprouts and provide similar nutrients. These include cauliflower, broccoli, kale, cabbage, bok choy, and arugula, to name a few.

Greek Yogurt (Kefir)

Yogurt made with cow’s milk (whole milk, regular yogurt, or Greek yogurt) contains the highest amount of protein and other nutrients such as calcium, iodine, and B vitamins. Check the ingredients label to ensure pasteurization and that live bacteria strains are present for the most benefits.

Blackberries (Raspberries)

Blackberries are known for being high in fiber and vitamin C, but they also offer various nutrients needed before and during pregnancy! Blackberries and raspberries are the highest-fiber berries, but all berries offer amazing nutritional benefits for pregnancy. One cup of raspberries and blackberries contains 8 grams of fiber.

Oysters (Sardines)

When fully cooked, oysters are safe and extremely beneficial to enjoy during pregnancy. In terms of nutrient density, they are similar to organ meats! If you don’t eat meat or much meat, oysters are the food for you. They are rich in iron, zinc, copper, selenium, and vitamin B12. They also contain vitamin A and DHA. Include them throughout your pregnancy if you like them. Clams and mussels have similar nutrient profiles.

Pumpkin Seeds (Almonds)

All varieties of pumpkin seeds are safe to eat during pregnancy and are packed with protein, fats, minerals, vitamins, and antioxidants that will support you and your baby. They are a great way to increase your magnesium intake and non-heme iron and zinc! A great daily option for vegetarians. Try almonds, chia seeds, and hemp seeds for alternatives.

Spinach (Kale)

For good reason, spinach is on almost all top health food lists. It contains many fantastic nutrients for preconception and pregnancy, such as vitamin C, K, folate, iron, calcium, and magnesium. Incorporate it both cooked and raw, as some nutrients, like iron, are more bioavailable when cooked. Other greens to incorporate are kale, seaweed, bok choy, and swiss chard.

Apple Cider Vinegar

A 2021 systematic review found that ACV had a significant favorable effect on fasting plasma glucose and blood lipid levels. It was suggested that 15 ml (around 1 tbsp) was an appropriate dose over at least 8 weeks. Add 1 tbsp of ACV to water or tea and drink it before or with dinner to help decrease fasting blood sugar numbers.

 

Posted on by

Top 10 List – Lactation

Eggs (Chicken)

Just as they are a critical food to consume daily during pregnancy, eggs continue to be a must for postpartum, especially if you are breastfeeding, since they are the easiest and richest source of choline. Your choline intake influences the amount your baby will get through breast milk to support neural system development. 

Seaweed (Fish)

Seaweed is a rich iodine source, essential for thyroid hormone production. Adequate iodine intake is crucial during breastfeeding as it helps support your baby’s cognitive development. You can eat seaweed as nori seaweed salad, dried, or in soup. Alternatively, consume plenty of cooked fish! 

Bone Broth (Chuck Roast)

Bone broth is rich in glycine and collagen, essential for rebuilding connective tissues that may have been damaged during labor and delivery. It is also rich in amino acids, minerals, and other nutrients that can help support lactation, hydrate and replenish your body, promote gut health, boost immunity, and support postpartum healing. Slow-roasted meats like pulled pork and pot roast are suitable replacements for bone broth if you don’t prefer it. 

Beef (Lamb) 

Though you certainly can’t go wrong with any meat postpartum, red meats such as beef and lamb are incredibly nutrient-dense and ideal to prioritize postpartum. High in iron, B vitamins, and protein, these help replenish iron stores from blood losses during delivery, as well as energy levels and tissue repair. 

Cooked greens 

Cooked veggies are easier on your digestive system than raw veggies when healing postpartum. They provide a boost of fiber to support regularity and help ease any constipation you may be dealing with. Any cooked vegetable is a great addition!

Organ meats (Beef) 

Organ meats (liver, kidneys, heart) are rich in everything essential for recovery, especially protein, iron, vitamins A and B, zinc, selenium, copper, and choline. They are also rich in amino acids such as coenzyme Q10 (CoQ10), taurine, and carnitine, as well as peptides that aid recovery, repair, and energy production. You can buy ground “ancestral blends” of meat at stores like Whole Foods and Sprouts. You can also take a liver supplement; see more information here. 

Oysters (Clams or Mussels)

If you don’t eat meat or much meat, oysters are the food for you.  They are rich in iron, zinc, copper, selenium, and vitamin B12. They are also a good source of omega-3s because they contain all three types: ALA, DHA, and EPA. Omega-3s are vital for maternal mood, brain function, hormone balance, and overall recovery. They may also help reduce the risk of postpartum depression. 

Milk (Yogurt)

Full-fat dairy is great from preconception through postpartum. It provides key nutrients like iodine, vitamin D, calcium, potassium, zinc, magnesium, and riboflavin. Non-dairy milk is not as nutrient-dense, but can still be included, of course! Yogurt made with cow’s milk (whole milk, regular yogurt, or Greek yogurt) contains the highest amount of protein and other nutrients such as calcium, iodine, and B vitamins. 

Miso (Kombucha)

Just as fermented foods are important to consume throughout pregnancy to support you and your baby’s gut health, they continue to be significant in the postpartum period as well. Not only do fermented foods support your gut health and baby’s gut health, but they can support mental well-being postpartum and even reduce the risk of you developing mastitis! Other fermented foods include kimchi, sauerkraut, kefir, yogurt and some cottage cheeses.

Coconut (Avocado)

Fats are an important source of nutrients for both you and your baby postpartum. Since breastmilk is mostly fat, consuming higher amounts of it can actually enrich your breast milk with slightly higher fat content. Use coconut oil or coconut milk in cooking! Coconut water is also rich in minerals needed in higher amounts postpartum. Avocados are also a quality source of fats to add to so many dishes. 

Posted on by

Rec. Foods, Products, and Tests

RECOMMENDED FOODS, PRODUCTS, AND TESTS FOR GESTATIONAL DIABETES AS DESCRIBED IN THE FEEL GOOD GD PROGRAM

FOODS

Chia seeds

If you are new to chia seeds, start with 1 teaspoon daily for 7-10 days, then increase to 1 tablespoon, then 2 tablespoons. Be sure to stay adequately hydrated. 

They do not need to be ground or used only in liquids. You can add them to smoothies, yogurt, pudding, salads, oatmeal, etc., as is. Learn more about chia seeds in TPNL here. 

Click here to purchase on Amazon. 

Apple Cider Vinegar 

Mix 1 tablespoon of ACV in tea or water to drink before bed if you are struggling with your fasting numbers– click here to purchase on Amazon. ACV can also help with heartburn and increase probiotic consumption. 

In order for ACV to provide benefits, it should be unpasteurized with the “mother.” Of course, there is some risk that comes with consuming an unpasteurized product during pregnancy, so it is up to your comfort level. Bragg is a trusted brand that has been around since 1912.

Coconut Flour

Coconut flour is a good low-carb alternative to regular flour, and it has a huge benefit of 7 grams of fiber per 2 tablespoons. Try this coconut flour brownie recipe or these pancakes using coconut flour.

Click here to purchase from Amazon.

Liver products 

Liver (beef, chicken, or lamb) is safe in moderation during pregnancy and provides an abundance of vitamins and minerals, even more so than any fruit or vegetable. To learn more about liver (& liver supplements) for pregnancy, click here and also view the note on how to cook with liver here. 

Click here to view Carnivore Crisps products, including grass-fed liver and beef crisps and liver flour. Use discount code: PRENATAL at checkout.

SUPPLEMENTS

See the prenatal vitamin guide for guidance on a well-rounded option for you.

Ovasitol

Automatic discount applied when you click here!

Choose single-serving packets or the bulk container with a portioned scoop for daily use.

Needed Hydration Support

Individual packets mixed in 8 oz. of water daily. Use code TPNL at checkout– click here to pick a flavor (lemon, lime, or grapefruit)!

Magnesium

While the two supplements above are recommended for daily use by almost everyone, it is important to talk to your care team before adding this supplement as well. If you do choose to use this supplement, start with ½ scoop (100 mg). 

Click here to purchase Magnesium Bisglycinate Powder through Thorne. Mix in 8 oz. of water or in a smoothie.

Vitamin D

The only way to know if you need to supplement with vitamin D is to test your levels. This can be done through your provider or an at-home test kit (listed below). Some prenatal vitamins have sufficient amounts, and others do not. 

Thorne Vitamin D + K2 drops (2 drops = 1000 IUs & 200 mcg vitamin K) 

SeekingHealth Vitamin D3 + K2 Capsules (5000 IU per capsule)

Probiotics

Needed Pre/Probiotic

Click here and use code TPNL at checkout for a discount!

Garden of Life Women’s Daily Probiotic (also contains prebiotic)

Click here to purchase on their website! Click here to purchase via Amazon. 

TESTS

At-home HbgA1c test kit

Note: only beneficial before pregnancy, in the first trimester of pregnancy, and after pregnancy

Click here to order

Glucometer

Metene Glucometer 

Click here to purchase through Amazon

Auvon Glucometer

Click here to purchase through Amazon

Continuous Glucose Monitor 

Dexcom CGM– click here to fill out their new patient form

Nutrisense CGM 

Click here to learn more!

Veri CGM (order online, no prescription needed)

Click here to learn more and get started!

Vitamin D At-Home Test Kit 

Click here to purchase through Thorne

Click here to purchase through OmegaQuant

Use discount code RYANN

Posted on by

Eating Out Guide

Why does this eating-out guide even exist? Shouldn’t we be eating all our meals from home?!

Yes, of course, it is best to cook and eat your meals at home most of the time; however, it is unrealistic to think you will do this for a year or even 9 months. Most of us live very busy lives, and sometimes picking up some food to go is absolutely necessary. It is okay!

Similar to when not pregnant, these are foods we can enjoy when trying to conceive or pregnant, in moderation.

While the options listed below are “better” choices, you should also know that ordering a menu item that you are craving is 100% okay, too. In addition, many restaurants are available, especially if you live in a bigger city or city suburb, some of which have many ‘healthier’ options. 

For example, we can all agree choosing a side salad is more nutritious than choosing a side of fries, but if you KNOW the side salad is not going to satisfy you, you will likely be eating off of someone else’s plate or just be ordering those fries tomorrow then most likely, you should order the fries, enjoy them and move on. 

If you are still hanging on to that “all or nothing” thinking, it is time to get rid of that ASAP. If you ate a less nutritious meal for lunch, you could start by eating something more nutritious for your next meal, and your whole day is not wasted. 

Eating out and food safety

First, let’s remember, from a food safety perspective, no one food is guaranteed 100% safe or unsafe. In 2018, the CDC reported a food-borne illness outbreak from a box of Kellogg’s Honey Smacks cereal… who would have thought that would ever happen?! 

The same foods that are more likely to cause food-borne illness during pregnancy are more likely to cause food-borne illness outside of pregnancy; however, our immune systems are typically in better shape when not pregnant, so the risk is lower. 

The risk is typically lower if you cook your own food because YOU control storing it and cooking it. So, granted you practice safe food storage and cooking methods at home, your risk is lower. However, the risk is likely similar to raw foods like salad. 

How do I know if there has been a food-borne illness outbreak?

According to the CDC, 98% of foodborne illness outbreaks are linked to only one state. It is only two cases for it to be considered a “food-borne illness outbreak.” So, even if the news alerts you of a foodborne illness outbreak, it is worth doing a bit more research to figure out, one, what state it is in, and two, how many people were affected. 

It can be tough to know about a foodborne illness outbreak until it has already been controlled. This is because it is a decently long process from detecting it to identifying how many cases to figuring out the cause to finally controlling it and getting the information out to the public.

As we discussed above, only 2% of cases are multistate outbreaks, but you can view the CDC’s multistate outbreak list here. You can view the CDC’s annual summaries of foodborne outbreaks here. 

Via the FDA, “Public health advisories are issued for outbreak investigations that have resulted in specific, actionable steps for consumers to take to protect themselves.” You can get on their email list here to receive food-borne illness outbreak updates. 

General food safety tips when eating out 

  1. Check the restaurant inspection score here.
  2. Order food that is either fully cooked or fully cooled. Don’t order anything that is room temperature or has been left at room temperature, i.e. it is best practice to avoid buffets.
  3. Talk to your server, the chef, or a manager. Ask if pasteurized eggs are used in items such as Caesar salad dressing (most do!). 
  4. Put your leftovers in the refrigerator less than 2 hours after leaving the restaurant and throw them out after 2-3 days.
  5. Go to restaurants you know and trust. It may sound a bit silly, but your intuition is better than you think, so listen to it!

You can find more food safety tips here and in our food safety ‘quick guide.’

General food ordering tips when eating out

  1. Prioritize finding a source of protein and veggies (aim for at least 2 cups of veggies). You are not limited to 1 protein source (order/add more for hunger), but one is the minimum! Depending on the meal, this could be eggs, meat, and/or seafood, with add-ons such as cheese.
  2. Modify existing menu options to fit your needs: don’t be afraid to ask for modifications, such as leaving out a meal component or asking for a replacement with another food, i.e. asking for a side of veggies or a side salad instead of fries. If you see a sandwich that looks delicious, but you feel you could be satisfied with just the inside of it (i.e. meat, cheese, and veggies), you can order it as an open-face sandwich or order just a bunless cheeseburger with toppings or remove it yourself.
    • Lettuce wraps are often also an option for burgers and sandwiches at many fast food and chain restaurants now-it never hurts to ask if you aren’t sure! It may still be an option, even if it is not listed on the menu.
  3. Mix and match: Don’t see any entrees you love? Order a few satisfying sides or appetizers to make a meal instead! Most restaurants have sides that include veggies (plain or in creative ways that you may not have at home) or appetizers with protein that can be added to another side or two for a complete meal.
  4. Gestational Diabetes: All of the tips here also apply to you if you have been diagnosed with GD. It is likely you will have to be a bit more cautious in choosing options that are lower in carbs, i.e. getting your burger lettuce-wrapped, eating an open-faced sandwich, or choosing an egg scramble instead of pancakes. That said, with a few tweaks (increased protein and lowering carbs for the rest of your day), you can still enjoy your favorite restaurants!

Looking to effectively manage GD and deliver a healthy baby without giving up your favorite foods?? Check out The Feel Good Gestational Diabetes Program! Annual members, click here to get started and monthly members, click here to get access. This self-paced course includes 5 learning modules and a 4-week meal plan, so you know exactly what to eat to lower your blood sugars.

Also, check out the note on GD management here.

Restaurant menu recommendations

CHICK FIL A

Breakfast:

  • Hash brown scramble bowl
  • Bacon, egg, and cheese muffin 
  • Greek yogurt parfait

Entrees:

  • Grilled chicken sandwich or club 
  • Grilled nuggets
  • Lemon Kale Caesar Salad
  • Spicy Southwest Salad
  • Chicken salad

Sides:

  • Kale crunch side
  • Side salad
  • Fruit
  • Chicken noodle soup

Don’t want the grilled option? Pair the fried option with a salad instead of fries, or eat the sandwich without the bread. 

CHIPOTLE

The safest option is to skip the romaine lettuce, as romaine lettuce causes a food-borne illness outbreak every year, sometimes many times a year. 

In 2015, there was an E. Coli outbreak linked to multiple Chipotles. However, they couldn’t determine which exact food caused the outbreak. The larger outbreak occurred in 11 states and affected 55 people, 21 of which were hospitalized. There was also a second smaller outbreak. You can read more about it here. 

Most people quickly forgave Chipotle (or never even heard of this instance) and continue to frequent it, as no other outbreaks have been reported since 2015!

So, what should I order??

Order a bowl with:

  • A protein (steak or barbacoa if you run low on iron!) 
  • Fresh super greens lettuce blend (romaine, baby kale, and baby spinach)
  • Brown rice or beans if you would like a carb
  • Cauliflower rice (if available at your location) 
  • Fajita veggies (you can ask for extra at no extra charge!)
  • Shredded Cheese
  • Sour cream if desired
  • Salsa
  • Add guac (extra charge) for a satiating yummy fat if desired

DUNKIN’ 

Coffee & tea:

(ask for your “fancier” drink half-sweet or without syrup to lower the amount of sugar, you can also ask for decaf on any drink!)

  • Small iced coffee – 198 mg caffeine (ask for half-caf!)
  • Small cold brew – 175 mg caffeine (you’ve reached your caffeine limit!)
  • Small latte (hot or iced) – 118 mg caffeine (opt for whole milk for extra protein and nutrients)
  • Small cappuccino (hot or iced) – 118 mg caffeine
  • 1 espresso shot – 118 mg caffeine (any drink with 1 shot will contain this amount of caffeine; ideally, this would be your limit for the day!)
  • Large iced tea – 84 mg caffeine
  • Bold breakfast black tea hot – 90 mg caffeine (they also have a decaf option of this tea)
  • Harmony Leaf Green tea – 70 mg caffeine 
  • Cool mint herbal infusion tea – caffeine-free (limit to 1 cup a day or less)

Food:

  • Ham, egg, and cheese English muffin (yes, it is deli meat; however, the risk is minimal since it is a heated sandwich, but you can also order it without the ham!) 
  • Sourdough breakfast sandwich or wrap (remove the bread to reduce the carbs or make it GDM friendly)
  • Snackin’ bacon

MCDONALDS

Breakfast:

  • Any egg and cheese sandwich, with sausage and bacon if desired (enjoy open-faced or sans bread for a more blood sugar-friendly breakfast) 

Lunch/dinner:

  • Any hamburger, cheeseburger, or double cheeseburger with toppings of choice, ideally without the bun, since a cheeseburger and toppings can be quite satisfying as is! 
  • Any chicken sandwich, ideally without the bun
  • Grilled chicken salad, with bacon if desired (order dressing on the side so you can add the amount you prefer) 

Sides: Cucumber sticks, side salad, mozzarella dippers (try these instead of fries for some extra protein)

Dessert: vanilla cone, or a hot fudge sundae, small Mcflurry, or shake to share with someone 

Drinks: Small regular or decaf americano or premium-roast coffee

WENDY’S

Breakfast: 

  • Any meat, cheese, and egg sandwich– try open-faced, as the rest of the sandwich will likely still be satisfying!

Lunch/dinner:

  • Any hamburger or cheeseburger with toppings of choice. If very hungry, order a double cheeseburger and leave out the bun/swap for lettuce wrap*
  • Salads: Summer strawberry salad, parmesan caesar salad, southwest avocado salad, apple pecan salad
  • Sides: Chili (great for a snack or with a salad for a more filling meal), apple bites

Drinks: 

  • small fresh brewed hot or iced coffee, regular or decaf

→Tip: ask for any sandwich or burger at Wendy’s as a lettuce wrap instead of a bun! 

IHOP/DENNY’S/WAFFLE HOUSE

Breakfast:

  • Any omelet (either listed on the menu or “build your own” with cheese, sauteed mushrooms, peppers & onions, fresh or roasted tomatoes, and spinach) 
  • Any burrito bowl
  • Share pancakes or waffles with an omelet or get an omelet and swap your toast/hashbrowns for one pancake or waffle

Lunch/dinner:

  • Chicken & veggie salad
  • Sirloin steak tips medium well or well done (order with broccoli and corn or rice medley and side salad)
  • Grilled tilapia (order with broccoli and corn or rice medley and side salad) 
  • All natural roasted turkey (order with broccoli and corn or rice medley and side salad) 
  • Burger: order without the bun if opting to have with fries or if the burger will satisfy you, and a side salad or fresh fruit 
  • Sandwiches: Order open-faced (or without any bread): pepper jack patty melt, ham & egg melt, Philly cheese steak stacker, Cali roasted turkey melt
  • Sides: hickory smoked bacon, pork sausage links, turkey bacon, a slice of ham, turkey sausage, fresh fruit 

PANERA BREAD

Breakfast: 

  • Any egg, cheese, and meat sandwich and/or wrap-order sandwich open faced if desired
  • Spinach and bacon souffle, four cheese souffle, spinach and artichoke souffle 

Lunch/dinner:

  • Salad: any salad with chicken, ask for dressing on the side
  • Bowls: Teriyaki chicken, Baja bowl with chicken, Mediterranean bowl with chicken
  • Sandwiches: Toasted frontega chicken, chipotle chicken avocado melt, roasted turkey avocado BLT, toasted steak and white cheddar, bacon turkey bravo sandwich, smokehouse bbq chicken, tuna salad, napa almond chicken, deli turkey (order open-faced if that will satisfy you)
  • Soup: Broccoli cheddar, creamy tomato, Thai chicken, chicken noodle

Drinks: 

  • Colombian dark roast coffee
  • cafe blend light roast coffee
  • decaf coffee
  • hot tea
  • cold brew

SUBWAY

  • Any “no bready bowl” 
  • Veggie Delite salad with an added protein (order with any meat and cheese for protein) 
  • A 6-inch sandwich (make it open-faced if you want) with any meat/tuna and cheese, and as many veggies as you want
  • Breakfast: any egg and cheese wrap with meat, if desired 

Note: Did you know you can order all the veggie toppings and even ask for extra of certain toppings as desired, at no extra charge? Only double meat, cheese, or guac costs extra! Take advantage and load up on all the veggies! If you know you won’t be eating again for a while, get double meat!

STARBUCKS

See the Starbucks note for more on drinks and caffeine content, and order decaf if you enjoy coffee without caffeine!

Drinks: 

  • Short or tall Americano 
  • Short or tall iced Americano 
  • Short or tall matcha tea latte
  • Tall iced matcha tea latte

Food: 

  • Any egg + meat breakfast sandwich, with bread, half the bread, or no bread (some menu options with eggs will only have egg whites: make sure you get whole eggs for choline and other fat-soluble vitamins!)
  • Kale & mushroom egg bites
  • Bacon & Gruyere egg bites
  • Any protein box (great for a snack or meal!)
  • Squirrel brand classic almonds
  • Lunch sandwiches: Chicken and bacon on brioche sandwich, turkey, provolone, & pesto on ciabatta, ham & swiss on baguette (order with half or no bread if you enjoy and can be satisfied without both pieces of sandwich bread) 
  • Avocado spread with anything
  • Justin’s dark chocolate peanut butter cups
  • Salted almond chocolate bites

ITALIAN (Americanized version)

Pizza: Order a slice with a side salad + protein in the salad if available (cheese, meatballs, etc.) 

Pasta: 

  • Pasta dishes often have big serving sizes; try sharing one or putting half in a to-go box as soon as it comes outs. 
  • Choose zucchini noodles (“zoodles”), if available (such as at Olive Garden or Noodles and Company), and order with cheese and meatballs for protein 

Combine sides: order meatballs with veggies and/or soup, or a fun appetizer that appeals to you

Many Italian restaurants also offer salad add-ins like chicken, shrimp, and salmon 

CHINESE (Americanized version) 

Entree: 

Order a protein (meat or cooked seafood), grilled or sauteed. Chicken, shrimp, and beef with veggies such as broccoli, string beans, or mixed sauced or steamed veggies

  • Beef and broccoli
  • Chicken and broccoli
  • Mongolian beef
  • Kung Pao Shrimp (grilled) with veggies
  • Chicken, beef, or pork lettuce wraps

Sides: any sauteed veggies, miso soup, wonton soup, egg drop soup

Skip the rice if you can do without, and opt for grilled or sauteed proteins and veggies over those that are breaded or fried since these include additional refined carbs. 

If you’ve heard you should avoid Americanized Chinese food because of MSG, learn more here. 

MEXICAN (Variety)

  • Opt for a burrito bowl instead of a burrito or tacos (most restaurants do offer bowl options now, but if not an option, you can order a large burrito and open it up to enjoy all the yummy fillings inside). 
  • Choose a protein (or a few) and load up on all the veggies, such as greens and fajita veggies with salsa. Add cheese, sour cream, and guac as desired. Skip the rice if you can do without, or opt for corn, beans, or brown rice 
  • Order fajitas and use one tortilla but put double the amount of meat in it with other desired toppings
  • Pollo/carne asada
  • Sides/apps: guacamole and/or salsa (ask for veggies to dip with it, if available), side salad, soup (often with chicken which is great for a full entree as well)

THAI (Americanized version)

  • Lettuce-wrapped spring rolls
  • Pork, chicken, or beef skewers
  • Beef or pork + stir fry or steamed veggies 
  • Any meat + veggie bowl (ask for rice to be omitted, if you don’t mind it without) 
  • Any salad + a protein (such as shrimp, chicken, or beef) 
  • Share a noodle dish and get extra veggies on the side
  • You can also usually order a side of veggies with a protein, such as shrimp

FRENCH (Americanized version) 

  • Duck confit 
  • Steak (medium well or well done) 
  • Beef Bourguignon/beef stew 
  • Salad with a protein (seafood/meat) 
  • Veal 
  • Trout amandine (trout with toasted almonds)
  • Scallops
  • Sides/apps: Soft cheeses, charcuterie, escargot, veggies (often haricot verts/green beans, asparagus, sauteed spinach), foie gras (luxury liver– an incredible pregnancy “superfood”!)
  • Soup: French onion, tomato, seafood bisque 

STEAK HOUSE

  • Steak: medium or well-done is the most ideal 
  • Surf and turf 
  • Grilled salmon, chicken, steak, or shrimp salad
  • Sides: any veggie sides available, such as creamed spinach, green beans, Brussels sprouts, or mixed veggies 

Note: a specific doneness level (medium-rare, medium, etc.) does not correlate to a temperature; for example, ‘medium’ does not necessarily mean 165 F

PUB/BAR FOOD

  • Hummus plate + veggies (you can also request veggies to dip even if not listed on the menu, often available) 
  • Wings with carrots/celery
  • Burger sans bun with toppings of choice 
  • Club/sandwich open-faced or sans bread
  • Chili 
  • Salmon/shrimp 
  • Mozzarella sticks (add a non-fried/breaded protein or order with a side of veggies/side salad or soup with veggies and protein if hungrier)
  • Salad + protein of choice (chicken, steak, salmon, shrimp, etc)
  • Meat kebab

BRUNCH

  • Any omelet/egg scramble with whole eggs (not egg beaters or egg whites) with all the veggies you would like, and any protein add-ins such as cheese and bacon
  • Avocado and egg toast (or plain avocado toast with a side of bacon, sausage, or ham)
  • Fried/poached eggs with veggies and meat
  • Steak or smoked salmon + eggs
  • Quiche
  • Eggs Benedict 
  • Sides: fresh fruit, side salad, sauteed veggies, sausage, bacon, ham, yogurt + berries (ignore the granola unless you really love it, contains added sugars that are not worth it unless you are craving it)

→ Don’t forget: you can also combine multiple sides (i.e. bacon with eggs and fried tomatoes) to make a satisfying meal if you don’t see any nourishing entrees that seem appealing.

BAKERY/CAFE

  • Any omelet/eggs with veggies, meat
  • Quiche
  • Sandwich with a protein (chicken, smoked salmon, etc)-enjoy open-faced or without bread if that will satisfy you
  • Soup + half a sandwich 
  • Salad + half a sandwich 
  • Salad with protein (meat or seafood)

Drinks: Small or decaf traditional roast coffee, with cream or whole milk (non-dairy if you cannot tolerate dairy, otherwise, dairy milk/cream is your best option for you and baby) 

TRAVEL

Airport/gas station snacks: 

  • Hard-boiled eggs
  • Nut butter packets (enjoy as is, with an apple or banana, or with crackers) 
  • Trail mix (look for ones with minimal dried fruit/no added sugar)
  • Mixed nuts or a bag of your nuts of choice, such as roasted peanuts/sunflower seeds/pistachios/almonds
  • Veggie chips (like beet chips)
  • Dried seaweed
  • Cheese crisps “chips” 
  • Beef/turkey jerky
  • Cheese
  • Plain, unsweetened, whole milk/greek yogurt (enjoy with a piece of whole fruit if you’d like some sweetness, such as an apple or banana)
  • Single serving guacamole packet (enjoy with the hard-boiled eggs, veggie chips, or crackers)
  • Pork rinds (great source of protein and glycine!)

Avoid, if possible: precut fruits, prepackaged sandwiches, prepackaged parfaits, & ready to eat salads

The Bottom Line

  1. It is unrealistic to avoid eating out or ‘fast food’ for 9-months, and the good news is that many restaurants offer plenty of nutrient-dense options, and in general, there are many ‘healthier’ restaurants available (depending on where you live, of course!).
  2. Order food that is either fully cooked or fully cooled. Avoid buffets and stick to restaurants that you trust and have visited many times before pregnancy. 
  3. You can almost always modify restaurant offerings. Change the side, get an extra side, get extra veggies, dressing on the side, extra protein, etc.
  4. In general, prioritize a protein and veggie that sounds good. If you have a strong craving for a menu item, don’t ignore that craving. Can you share it? Can you order a smaller version? Can you eat half and take the rest to go for another day?
  5. Trust your intuition; if the food looks or smells funny, don’t eat it. Food that you truly don’t want (either you are full or the food isn’t good) is either wasted in your body or wasted in the trash; it is okay to not eat it. 

Written by: Ryann Kipping, MPH, RDN, and Claire Gilmore, MSCN, CNS, LDN

Posted on by

Oats

We all know and love oats, but what exactly are they?

Oats are a type of grain that originate from a cereal plant called Avena Sativa. Oats specifically refer to the edible seeds of oat grass [1]. Oats are hearty, soft, naturally gluten-free, and known for their nutritional benefits.

Are oats safe for pregnancy?

Generally speaking, oats are completely safe to consume during pregnancy! 

They are actually a great option for most pregnancies because of their incredible health benefits! Oats are nutritionally balanced with whole grains, proteins, unsaturated fatty acids, vitamins, minerals, and phytochemicals [5]. 

Nutritional Value of Oats 

According to Cronometer, ½ cup of rolled oats, uncooked contains: 

  • 153 kcal 
  • 5.3 g protein 
  • 10.8 g fat 
  • 27.4 g carbohydrates 
  • 4.1 g dietary fiber 
  • 4.4 g water 
  • 56 mg of magnesium
  • 16.4 mg of choline
  • 21.1 mg of calcium
  • 166 mg of phosphorus

Oats are also a good source of [5]:

  • Vitamin E
  • Folate
  • Thiamine
  • Selenium
  • Copper
  • Manganese
  • Carotenoids
  • Sulfur-containing amino acids

Different types of Oats

Instant oats 

Also known as quick oats, these are usually found in individual packages that are microwaved with water and come in a variety of flavors. They can be prepared instantly because they’ve been pre-cooked, rolled thinly, and dehydrated so that when hot water is added, the oats absorb it – producing that soft, mushy texture in a matter of minutes [1]!

Rolled oats

Also known as old-fashioned oats, are produced similarly to instant oats except it involves oat groats – which are whole oat kernels that contain the germ, endosperm, and bran. These types of oats have more texture and slightly more fiber than instant oats. 

Steel-cut oats 

Also known as Irish oats, are the least processed and have the most texture and fiber. They are also made from oat groats that have been cut into smaller pieces. These take the longest to cook, and are great on the stove top. Steel-cut oats are typically the best option if you have blood sugar issues or gestational diabetes. 

Benefits of Oats for Pregnancy 

Helps keep you fuller longer 

The fiber in oats attracts water and increases the thickness of digested food which increases the overall food volume in your belly. As a result, the food takes longer to digest and absorb nutrients – making you feel fuller for longer [1]. 

Eating nutrient-dense foods is beneficial during pregnancy because your body needs the extra calories – oats are a great source that provide the extra calories and nutrition you need. Since pregnant mamas tend to feel hungrier than they’re usually used to – having oats is a great way to keep you full. However, it is still recommended you find a protein to pair with your oats!   

Helps prevent constipation 

Oats are an incredible source of mainly soluble fiber that contributes to regular bowel movements and prevents constipation. Oats are able to increase the water weight of digested food and allow it to pass smoothly in your intestines [1]. 

Fiber is available in many different foods in nature, such as fruits and vegetables, but fiber that originates from grains and cereals, like oats, are superior for digestive health [1]. Constipation is the second most common complaint (first one being nausea) from pregnant mamas; it can really affect daily life and even pose the serious risk of fecal impaction [21]. So, incorporating oats in your diet is a great way to prevent that struggle in the bathroom!

May help with difficult times of nausea/morning sickness

Naturally, oats are quite bland – which makes them perfect for those days you’re feeling nauseous or struggling with morning sickness. These bland carbohydrates tend to be more tolerable when you have an upset stomach because of their bulking effect – allowing the food to sit better in your stomach and aid in easy digestion [22]. Again, try adding some protein and healthy fats. If this doesn’t sound good, make your oats with whole milk. 

May help control blood pressure and reduce inflammation 

Oats can help control blood pressure because they possess antioxidants that produce nitric oxide – this expands blood vessels, allowing blood to flow more easily and reducing overall pressure [5]. These same antioxidants have been studied for their anti-inflammatory qualities. 

Robust evidence is lacking, but promising studies are recognizing their ability to reduce markers of inflammation in adults with high cholesterol [6]. Regulating blood pressure is especially important during pregnancy because according to the CDC, not only has hypertension during pregnancy become more common, it can pose serious risks of preeclampsia, eclampsia, stroke, and even preterm delivery. 

Promotes gut health 

Reports have shown that the powerful fiber from oats enhances the diversity of gut microbiota [1]. Improvement in gut bacteria can mean less occurrences of digestive issues like diarrhea, constipation, and irritable bowel syndrome [1]. According to a research study done about maternal diet during pregnancy and neonatal microbiota, a pregnant mama’s diet can really shape her baby’s gut health – especially regarding fiber, lipids, and proteins – and make an impact on their microbiota development [24]. 

Promotes Heart Health 

Pregnancy can weigh very heavily on the heart of a mama-to-be; both physically and emotionally. Research categorizes pregnancy as a woman’s first cardiovascular “stress test” [25]. Steady findings are showing that mamas who experience adverse pregnancy outcomes like preterm birth or gestational diabetes have a higher risk of developing heart disease later on in life [25].  

Oats contain phytochemicals that play an exceptional role in preventing heart disease. The beta-glucagon (soluble fiber) is found to be higher in oats compared to any other whole grain [7]. Beta-glucagons are commonly used in combating conditions like heart disease. Studies have found that using beta-glucagons in treatment of heart disease can potentially reduce hyperlipidemia and hypertension [9]. 

May help with gaining the appropriate amount of weight for you 

You may have heard pregnancy is a time when you are eating for two! It’s true pregnant mamas may need extra calories and do have increased demands for certain nutrients, eating double the amount of calories you typically eat is not necessary. While we do not like to focus too much attention on weight here, research tells us we cannot ignore it completely. 

Gaining too much weight outside of what your body needs can come with adverse effects like increased risk for high blood pressure, gestational diabetes, labor and delivery complications, and even postpartum complications [26]. 

We want pregnant mamas to fully enjoy their pregnancies with all their favorite foods, but maintaining a balance is key. Research demonstrates the effects of oats on regulating body weight. It also reveals that the dietary fiber found in oats appears to increase appetite-suppressing hormones – which can result in eating less calories from less nutrient-dense foods [10].

Can I enjoy oats if I have gestational diabetes?

It depends! Oats can be a wonderful addition for gestational diabetes, but this will largely depend on the individual. 

Oats are loaded with healthy carbohydrates so we want to make sure we are portion controlling the amount and pairing it with healthy fats and protein to prevent high spikes in blood sugar. One cup of cooked oats contains about 30 g of carbohydrates (2 servings, if you are doing carb counting) – you can pair it with peanut butter, greek yogurt, berries, nuts, or some eggs/ sausage on the side to make it more balanced. 

Are there any potential downsides in consuming oats during pregnancy?

GI discomfort 

Some people might experience GI discomfort – gas, bloating, diarrhea, and even intestinal blockage. Sometimes, eating oats in excessive amounts can lead to GI issues so try to enjoy them in moderation, especially if you’re experiencing adverse effects. 

Possible gluten contamination 

Naturally, oats are gluten-free and generally safe for people with gluten intolerance. However, contamination is possible when oats are processed at facilities that also process wheat and other gluten-containing grains. 

A study cited by the National Celiac Foundation found that the amount of oats commonly consumed are typically not enough to trigger a reaction for those with gluten intolerance or celiac disease and support the safety of eating oats for such populations in long-term studies [11].

We don’t want to scare pregnant mamas from enjoying oats, so if you’re really worried – you can make sure the oats you buy are labeled as gluten-free. 

Glyphosate contamination 

Glyphosate is an herbicide applied to plants to regulate growth and ripen specific crops [12]. This herbicide is also sprayed on oat crops putting the safety of them in question. At this time, there is no clear consensus regarding the toxicity of glyphosate and its potential carcinogenic qualities by the scientific community [13].

Further studies are needed to determine how much exposure is toxic to humans and its possible harmful effects. However, according to an article by the EWG, “EWG’s first series of tests found glyphosate in all but two of 45 samples of food made with conventionally grown oats, and in about one-third of the 16 products made with organic oats. About two-thirds of the samples of conventional foods had levels of glyphosate above EWG’s health benchmark [14].”

Considering that pregnancy is a vulnerable time period  – it may be a good idea to stick to organic oats if you’re worried about glyphosate contamination. Contamination can still occur in organic oats as mentioned above, but using the report published by EWG, we can determine the best brands based on their glyphosate levels. 

Recommended Brands: [15,16,17]

  • Whole Foods 365 Organic Old-Fashioned Rolled Oats
  • Simple Truth Organic Instant Oatmeal 
  • Nature’s Path Organic Honey Almond Granola 
  • Zego Oatmeal & Muesli 
  • Grandy Oats Granola 
  • Cascadian Farm 
  • Ambrosial Greek Granola
  • Go Raw Granola 
  • One Degree Organic 
  • Farm to Table Oatmeal 

Which type of oats are the best for pregnancy?

We don’t like to single out just one type of oat as the best because all kinds of food can fit in a healthy, balanced diet for pregnancy. It’s a matter of preference when considering which oats would best suit your dietary lifestyle. 

Looking for lots of fiber and an overnight recipe? Try steel-cut oats. Want really soft, creamy oats in a matter of minutes? Maybe go for quick oats. Looking for something in between? Stick to rolled oats. 

Just remember to always read the label – instant oats tend to be more processed and can have a lot of added ingredients like sweeteners, artificial flavors, and unfamiliar chemicals and preservatives. 

Will eating oats during the third trimester help with milk production?

Considering how popular of a topic this is in the lactation community – there is no evidence-based research to support the theory that oats help increase milk production! 

Shocking, right? According to lactation dietitian Marina Lane, she theorizes that it might be due to oat’s phytochemicals that increase nitric oxide – which dilates blood vessels and helps bring more nutrients and oxygen to cells in your breast tissue – thus increasing milk production [19].  

Again, there is a lot of research lacking here, but many mamas report oats help increase their supply – so it definitely doesn’t hurt to try. Also keep in mind that there are plenty of other foods that can boost nitric oxide production as well – not just oats. 

Ways to enjoy oats

Sweet

  • Hot oatmeal 
  • Overnight oats 
  • Granola 
  • Oat Cereal 
  • Oat muffins
  • Oat pancakes 
  • Oat smoothies 
  • Oat bars
  • Oat scones 
  • Oat cookies 

Savory 

  • Oat-crusted chicken tenders 
  • Oat soup
  • Oat jambalaya 
  • Oats with eggs and avocado 
  • Oats with sun-dried tomatoes, pesto, and parmesan 
  • Oats with bacon, cheddar, and eggs
  • Oats with turmeric, chickpeas, and spinach 

The Bottom Line

  1. Oats are safe during pregnancy and are a great source of many nutrients like fiber, B vitamins, and more. 
  2. While oats can be a great option to include if you are experiencing constipation, they may also cause digestive discomfort in some people. 
  3. Oats are naturally gluten free, but may be contaminated if the facility they are processed in also produces other products that contain gluten. Look for “gluten free” on the label. 
  4. More data on the effects of glyphosate on our health in and outside of pregnancy is needed, however, since pregnancy is a vulnerable time already, it may be wise to choose one of the brands listed above if you enjoy oats regularly. 
  5. There is no research that supports oats increasing milk supply, but many mamas claim it does, so it’s worth giving it a try!

Written by: Laima Numan, Dietetic Intern

Edited/Reviewed by: Ryann Kipping, MPH, RDN, Owner + Founder

Posted on by

Canned Foods

Canned foods can be a lifesaver for busy weeknights, for making fewer trips to the store, and meal prepping. They’re conveniently packaged goods with an extended shelf life and can be stored outside the fridge or freezer until opened. This makes canned foods including fruits and vegetables a convenient long-term option to fresh or frozen produce. 

Plus, all kinds of food come in a can these days, proteins, veggies, beans, fruit, and more. You can stock up on them and use them when you have limited time to prepare a meal at home! Of course, there are certain considerations when it comes to canned foods which we will discuss below.

Is Canned Food Safe For Pregnancy?

Here’s the deal. Like plastic, most canned food contains an epoxy liner that has the chemical Bisphenol A (BPA) as part of its composition. Unlike food additives, this chemical won’t be found on any ingredient list since it is not intentionally added, but unfortunately, BPA can still seep into the food within the can. Even organic foods (including canned veggies and beans) can still contain BPA unless otherwise specified that they do not. 

This chemical is an endocrine disruptor known for causing children’s reproductive, cognitive, and behavioral issues. Some studies show that pregnant women’s consumption of BPA can transfer to the growing fetus and have negative effects on the baby’s future development (1). BPA exposure in-utero has been associated with child obesity, reproductive complications, early puberty in girls, depression and anxiety, diabetes, and heart disease (2, 3). 

In studies with mice, BPA has been associated with decreased glucose tolerance, which is often a risk factor for diabetes and is thought to suggest that BPA can increase the risk for metabolic disorders (4).

Studies have also found that higher BPA exposure during pregnancy has been associated with an increased risk of preterm birth, and increased exposure in the third trimester can make women especially vulnerable to preterm birth (5).

 In conclusion, we should avoid high levels of BPA, if possible. Unfortunately, this includes the convenient range of canned food available. Unless the can specifies that the product is BPA-free, it won’t be 100% free from this toxin. 

What about BPA-free canned food?

The good news is, many companies are now making BPA-free cans, and they typically advertise this right on the label.  

However, canned food is still not always the most ideal option to eat every day when pregnant! Buying fresh and frozen will be your safest choice for both you and your growing baby. Still, you can check the labels of different brands of canned food to see if they have BPA-free alternatives.  

 For example, the below screenshot is from the LaCroix website:

Can canned food have any benefits during pregnancy? 

If you are consuming BPA-free canned foods, they can often be an easy source of nutrients. Canned foods are often more affordable than fresh food, are not perishable, and can last in your pantry for months to even years. Canned foods can save time, as they can often be eaten right from the can, or heated in the microwave. Studies have found that people who include canned foods in their diet often have a higher intake of nutrient-dense foods such as fruits and veggies, protein-rich foods, and 17 different essential nutrients (6). 

This may be because canned foods offer a variety of these foods readily available, for people who would not otherwise always be able to consume them. If you are someone who benefits from having a pre-cooked, ready-to-go meal or snack option due to time constraints, smell, and food aversions that are worsened by cooking, or simply enjoy the convenience option, BPA-free canned foods can be a viable and nutritious option during pregnancy. 

BPA-free canned foods that can be beneficial to include during pregnancy include: 

  • Canned veggies: mixed veggie blends, green beans, diced tomatoes, green beans
  • Canned fish: sardines, salmon, light tuna
  • Canned smoked oysters 
  • Canned white crabmeat 
  • Canned chicken breast
  • Canned roast beef 
  • Canned beans 

These are all viable options for canned foods that can help supplement your diet, but they should never be the main source of nutrients. 

Next are some tips on how to decrease the use of canned foods during pregnancy! 

Buy fresh or frozen instead of canned.

Fresh food is, of course, a great option, so try to get as many goods, including fruits and vegetables, as fresh as possible. This will ensure your meals are made with the most real food ingredients and minimal preservatives as well.  

Frozen is the next best option, and sometimes better than fresh foods since it lasts longer.  Frozen produce doesn’t require the same additives and chemicals, like BPA, as canned foods. Nowadays, a lot of food is available frozen and is just as convenient as canned goods! 

Choose alternative packaging.

Produce comes in many different packages, not just canned. While this might be the most affordable option, the risks don’t make it the best bang for your buck! The most popular alternative packaging is glass. You can see milk, juices, tomato paste, olives, fruit compote, and many other goods come in this format. Paper goods might not be as available as glass, but it’s a fantastic choice whenever you can find them. Plastic (when free of BPA) is a more widely available option with soups, beans, and even pasta meals ready to buy at the nearest store. 

Go shop at the local farmer’s market.

There’s nothing like picking your own food right from those in charge of making it! Farmer’s markets are a fun activity and convenient, allowing you to get the best of both worlds. Enjoy lots of socializing, great prices, local foods, and peace of mind regarding what’s feeding you and your growing baby. You can ask any questions about how the food is grown and avoid canned goods while doing it!

Cook most of your meals at home.

Many people already cook their meals at home during pregnancy to avoid food poisoning or because of other dietary restrictions, however, cooking your meals at home also ensures that canned goods aren’t being thrown into this mix without you actually knowing. 

Some restaurants may use canned foods to save money on their end. Cooking at home ensures you are in charge of the whole process from the grocery store to your plate. To further avoid exposure to BPA, buy fresh or frozen produce and put together healthy dishes at home! 

Grow your own food at home.

This one might sound a bit overwhelming or time-consuming, especially if you don’t have a green thumb, but growing your own food can be truly rewarding! Not to mention it’s fun, super healthy, seriously fresh, and allows you to avoid canned goods and potential food safety issues. 

And, remember, you don’t need to go crazy. It doesn’t have to be the entirety of your pantry and produce stash. You’ll be fine with starting a small fruit and vegetable plot and growing a few seasonal foods, or even just fresh herbs and leafy greens. With time, you’ll gain experience and be able to grow your selection plus maybe a new community.

The Bottom Line

  1. BPA is a chemical that is found in the liner of most canned foods unless it is labeled as BPA-free. Unlike food additives, this chemical won’t be found on any ingredient list since it is not intentionally added. Even organic canned foods can still contain BPA unless otherwise specified that they do not. 
  2. BPA is best limited during pregnancy, as it can be transferred to the baby and negatively affect future development. 
  3. Canned foods do offer some benefits during pregnancy, such as nutrient-rich foods that are ready to eat. If you have time and/or budget constraints or smell and food aversions, BPA-free canned foods can be a viable and nutritious option during pregnancy
  4. Alternatives to canned foods include fresh and frozen foods, shopping at a local farmer’s market, cooking meals at home, and growing foods at home. 

Written by: Ryann Kipping, MPH, RDN, and Claire Gilmore, MSCN, CNS, LDN

Posted on by

Papaya

Papayas are a sweet tropical fruit native to Mexico and are now grown in many parts of the world including India, the Caribbean, and Florida. Papayas have a brightly colored orange flesh that is super tasty and used in a variety of desserts, smoothies, and salads around the world.

Is papaya healthy?

Papayas are loaded with nutrients and antioxidants with documented health benefits. For example, papayas are high in vitamin C, E, K and beta-carotene (1). 

Here’s a quick look at the nutrition facts for 1/2 cup of raw papaya (2):

  • Calories: 31.2
  • Fat: 0.2 g
  • Sodium: 5.8mg
  • Carbohydrates: 8g
  • Fiber: 1.25g
  • Sugars: 5.5g
  • Protein: 0.35g
  • Vitamin A: 34.1mcg (promotes eye health!)
  • Vitamin C: 44.15mcg (vital for our immune system!)
  • Folate: 53.6 mcg

While papaya has plenty of healthy nutrients, like other tropical fruits, ripe papaya is very high in fructose (fruit sugar). Like all sweet foods, papayas should be consumed in moderation!

Is papaya safe for pregnancy?

Ripe papayas are fine to consume in small to medium size portions (think 1/2 cup serving size). However, a semi-ripe or unripe papaya contains a substance called latex, which has been reported in small studies and animal studies to trigger uterine contractions (3). 

The papain content in the latex is also known to increase chances of embryotoxicity and weaken the vital membranes of the fetus (4). As such, unripe or semi-ripe papayas should be avoided during pregnancy although small amounts are probably safe (4).

Papayas will ripen more quickly when put in a paper bag with ethylene-producing fruits, such as apples or bananas. Stay away from green skinned (raw) papayas.

This is an unripe green papaya!

Can I eat papaya if I have gestational diabetes?

Pregnancy is a naturally insulin resistance state meaning it’s easier for you to get high blood sugar levels compared to when you’re not pregnant. Monitoring blood sugar is especially critical if you’ve been diagnosed with gestational diabetes. 

Unfortunately, papayas are pretty high in sugar (fructose) which means they will cause an increase in your blood sugar even though they come with plenty of awesome nutrients. For this reason, it is recommended to limit the consumption of papaya and other tropical fruits like bananas, mangoes, and pineapples. 

One serving (~½ cup) of papaya equates to 8 grams of carbs which counts for half of a “carbohydrate exchange” or portion (5). Everyone’s carbohydrate needs are different and the amount of carbohydrate grams you should eat per day should be individually determined with your dietitian. For most people, 1-2 servings a day of fruit is still okay!

How does papaya impact gut health?

Papain, a proteolytic or digestive enzyme found in papayas, is potentially helpful for digestion and our gut health because of the way it helps break down food proteins  (6). Some people find papaya eases indigestion and helps with constipation.

However, it is not recommended to take papain in supplemental form. If you have more questions about digestive enzymes read this note! 

Are there other fruits that should be avoided during pregnancy?

For the most part, fruit is a safe and healthy option for pregnancy. In general, fruit is high in antioxidants, water, fiber, vitamin C, and more. You may have heard it referred to as “nature’s candy” due to its typical sweet taste that we love. 

Pineapple and grapes are two other fruits you may have heard should be avoided during pregnancy – these are myths. Learn more about pineapple in this note, and grapes in this note. Lastly, dates are a popular topic when it comes to prenatal nutrition– learn all about dates here.

If you are struggling with blood sugar imbalances or have been diagnosed with gestational diabetes, fruits that are “low glycemic” meaning foods that lead to a smaller increases in blood sugar are your best bet. These are fruits typically found outside of the tropical fruit category. Think raspberries, blueberries, blackberries, apples, and pears. All of these fruits are lower in fructose and may be less likely to spike blood sugar and cause side effects associated with diabetes (7).

If you are craving papaya or are a big papaya fan try this smoothie below!

The Bottom Line

  1. Ripe papayas along with other fruit are fine to consume in typical portions during pregnancy.
  2. Note of caution –  a semi-ripe or unripe papaya contains a substance called latex, which may trigger uterine contractions in high amounts. 
  3. Papayas are high in sugar (fructose) and if you have been diagnosed with gestational diabetes, limit the daily intake of papaya and other tropical fruits like banana, mangoes, and pineapples to about a cup per day. 
  4. If papayas are one of your favorite fruits, try blending it in a smoothie with some nut butter and protein, or eat it in some creamy yogurt.   

Written by: Clare Viglione, MPH, RD and Ryann Kipping, MPH, RD

Posted on by

Poppy Seeds

What exactly are poppy seeds? Where do they come from?

Poppy seeds are “oilseeds,”  harvested primarily for their high oil content, and used as a spice in and on top of many popular baked goods and pastries. 

Poppy seeds are from the opium plant, the same plant that is used to produce heavy duty pain relievers like morphine and codeine (1). Eating too many raw poppy seeds can even cause you to fail a drug test! (2)

How are poppy seeds typically used?

They are ubiquitous in baked goods like poppyseed muffins, cakes, bialys and bagels (ever heard of the Montreal-style poppy seed bagel!?). Unwashed poppy seeds, not the kind found on supermarket shelves, harbor the opium compounds that can induce the same chemical effects as morphine. PSA – unwashed/raw poppy seeds can be dangerous and should not be consumed!

Are poppy seeds healthy?

Poppy seeds, like other seeds and nuts, are generally a good source of plant antioxidants and nutrients like manganese and calcium. In 3.5 ounces of poppy seeds, you’ll get about 12% of your daily calcium needs and 30% of your manganese needs (3).  Manganese is a trace element important for bone health and blood clotting and also facilitates the uptake of amino acids, fats, and carbs. For the general adult (non-pregnant!) population, poppy seeds are fine to consume in the small amounts we typically come across in baked products. 

That said, poppy seeds are disproportionately high in omega-6 fatty acids compared with the amount of omega-3, and this imbalance has been found to lead to inflammation and ultimately cardiovascular disease (4). As such, you shouldn’t consume large amounts of poppy seed oil. 

Healthy fats (like avocado or olive oil!) are extraordinarily beneficial for our health and especially crucial for fertility, pregnancy, and healing postpartum. Check out our notes on fats and omega 3-fatty acids!Are poppy seeds safe during pregnancy?

High amounts of poppy seeds could pose risks to both the mother and the baby because of their potent opium compounds (5). However, the amount of poppy seeds in foods such as bagels and muffins is super small, not raw seeds, and should be fine for consumption. Poppy seeds that are used for baking and cooking are regulated and go through a rigorous washing and procuring process to get the opiate residue off as best as possible. 

Don’t forget to always ask your doctor these important questions about introducing new foods during pregnancy. Some resources suggest avoiding poppy seeds 3-4 weeks before baby arrives in the instance it shows up as opioids in blood work, this is common in the urine screenings, however, modern medicine should be able to detect the difference between poppy seed consumption and drug use. 

Overall, since we don’t have much research on poppy seeds in pregnancy, it’s best to approach eating them with a little bit of caution. Daily intake of raw poppy seeds or poppy seed tea is a no-go, but baked goods and treats with poppy seeds added are okay. Additionally, avoid any poppyseed products in supplements or OTC medications, etc. 

Will poppy seeds affect fertility? 

All seeds have fiber, nutrients, and other plant-based compounds like antioxidants that may theoretically enhance fertility and chance of conception – but we don’t have research on poppy seeds and fertility specifically to support this (6)!

Fun fact: Age-old medical wisdom says that flushing fallopian tubes with poppy seed oil to clear excess mucus  will greatly enhance conception. This ancient medical technique sounds strange, but researchers have actually replicated this in 2018 and found that the women who had their tubes flushed with poppy seed oil (not just any type of oil or liquid!), clearing the blockages that prevented eggs from implantation, were more likely to conceive successfully in the months following the procedure (7).  This practice is not used widely but may be adopted by fertility specialists in the coming years!

Can poppy seeds be used in seed cycling?

Poppy seeds are not used to replace the traditional “seed cycling” seeds – flax, chia, sunflower, pumpkin. If you’re curious about seed cycling to boost fertility check out our note here.

The Bottom Line

  1. Poppy seeds are from the opium plant, the same plant that is used to produce heavy duty pain relieving drugs like morphine and codeine.
  2. Poppy seeds in HIGH amounts can actually cause the same effects on your body that morphine can and because of this, consumption should be minimal during pregnancy. 
  3. Daily intake of raw poppy seeds or poppy seed tea is a no-go, but baked goods and treats with poppy seeds added are okay.
  4. Overall, it’s probably smart to opt for seeds and nuts we know are health-promoting – walnuts, almonds, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, etc.! 

Written by: Clare Viglione, MPH, RDN

Reviewed / edited by: Ryann Kipping, MPH, RDN, Owner + Founder

Posted on by

Copper

When you think about copper, you might think of copper pans and pennies before you consider its role in the diet. What makes this mineral so important for pregnancy? 

Let’s see what the research has to say about copper for pregnancy!

What is copper?

Copper is an essential mineral. That means it is one of 13 minerals that our bodies need for growth and development. Copper is involved in systems and processes all throughout our bodies, and has many roles in different organs (1).  

Did you know copper is present in every single tissue in your body (1)?   This means it’s abundant within a developing baby’s body as well. Let’s talk more about the many roles of copper and where we can find it in the diet.

What does copper do?

Copper is naturally present in some foods and is available as a dietary supplement, though one is not needed or recommended if you are eating a wide variety of foods containing copper.

Copper is involved in everything from gene expression and brain development to immunity, as well as iron absorption and use in the body (2). Copper increases the release of iron from where it is stored in the liver and spleen, which is an important function in preventing anemia (2). 

Copper supports normal blood clotting processes and regulates our blood pressure (2). It also supports collagen production and is in our tissues all throughout our body (2). Copper helps prevent cell damage and helps us use the energy we get from food, and regulates our hormones  (1).

Not getting enough copper can negatively impact cholesterol and glucose metabolism, blood pressure, cardiovascular system, bone health, and immunity (2).

As you can see, copper plays a role in every system in the body! But what is copper’s significance in pregnancy?

Why is copper important for pregnancy?

Copper plays a role in every organ system throughout the body! In pregnancy, copper can help with:

Trying to conceive

Though studies on the impact of copper on fertility at this time are limited, copper has been found to be in significantly lower concentrations among women with infertility when  compared to fertile women (3). Copper concentrations have also been found to be slightly lower in women with secondary infertility problems (3). Maintaining an adequate intake of copper in your diet may help support your health when trying to conceive.

As we will discuss in a minute, it’s also important to maintain sufficient copper stores in the body before conceiving since it plays vital roles in early baby development!

Preventing anemia 

During pregnancy, copper is especially important for helping prevent anemia. As we saw earlier, one of its roles is helping us absorb iron. During pregnancy, the body requires an increased amount of iron for creating hemoglobin, the red blood cell protein which transports oxygen to tissues and to your baby (4).

Higher iron demand and consumption means more copper is needed to meet these demands and help your body absorb and use iron effectively! 

Growth and development

Getting enough copper in pregnancy is important to support new developing tissues in your body, as well as your baby’s body. It is also needed for supporting fetal growth and the lung, skin, bones, and immune systems (4), (5). Therefore, it’s important to make sure you’re getting enough copper in your diet to support early fetal development, which starts weeks even before you realize you’re pregnant!

Brain health

In the brain, copper plays a significant role in supporting normal development, especially in a growing baby, when the brain is being formed (6). Not getting enough copper can affect functioning and increase risk of neurological diseases (6).

Immune system support

Copper plays a critical role in maintaining a healthy immune system and in preventing infection (1). This is especially important in pregnancy, as your immune system is suppressed during this time. 

Copper supports the functioning of your immune cells such as T helper cells, B cells, neutrophils, natural killer cells, and macrophages (7). These cells are all responsible for killing infectious microbes that enter your body. 

Copper is also able to kill many infectious viruses, including bronchitis, polio, HIV, and many other DNA and RNA-related viruses (7). Copper deficiency is linked to having an increased vulnerability to infections, since it can lead to decreased numbers and reduced functioning of cells in the immune system (7). 

An amazing antimicrobial 

Copper is not only effective in killing many different disease-causing organisms inside our bodies, but also on the outside! Copper kills bacteria, fungi, and viruses, including MRSA and VRE, on surfaces (8). This means copper surfaces, like a copper faucet, can kill these and most other germs and viruses upon contact! (8)

Copper exposure is also correlated with improved wound healing, due to its capabilities to facilitate the formation of new blood vessels (9) .

*The possibilities of copper being used specifically in the field of obstetrics and gynecology due to these antimicrobial and wound-healing benefits (such as copper pads being used after childbirth delivery) are currently being studied, though further research is needed!*  (9)     

How much copper do I need?

The RDA for copper between ages 14-18 is 890 mcg and 1000 mcg if pregnant and breastfeeding. If you are over 19 years old, the RDA is 900 mcg, and it’s recommended you consume at least 1300 mcg if pregnant and/or breastfeeding (1).

Though there is an increased need for copper, taking a copper supplement is not recommended when pregnant. If you are concerned you may not be getting enough copper, it’s best to work on eating more foods that are high in copper instead.

Could I be deficient in copper?

Severe copper deficiencies are uncommon, but can occur in cases of malnutrition, or a lack of consumption of foods that are rich in copper (1). 

Copper deficiency can also occur if excessive supplements of zinc and iron are taken (1). This is because copper is used to break down iron in the body and more is needed if more iron is taken, and zinc tends to be prioritized for absorption in the stomach before copper. 

Most prenatal vitamins don’t contain a ton of zinc, so it is unlikely you are overdoing zinc by taking a prenatal vitamin alone.  

Is copper important for postpartum and breastfeeding?

Copper has not been well-studied in relation to postpartum and breastfeeding. Still, given its role in preventing anemia and helping our bodies absorb iron, we can also assume its importance in preventing postpartum anemia (11). 

Copper is also significant for immune support and is associated with improved wound healing and facilitation of new blood vessel formation, which are significant benefits to support your health and healing after giving birth (12, 13). 

How much do I need? 

The RDA for copper while breastfeeding is 1.3 mg/day, a little higher than the recommended amount during pregnancy. 

Where can I find copper?

Some foods that are rich in copper sources include: shellfish, seeds and nuts, beans, dairy, organ meats, whole-grains, and chocolate (1) (yes, another reason to continue enjoying your dark or unsweetened chocolate during pregnancy!). 

Sources of copper in your diet (from most to least) are (1):

  • Beef liver
  • Oysters
  • Unsweetened baking chocolate
  • Potatoes with skin
  • Shiitake mushrooms
  • Cashews
  • Crab
  • Toasted sunflower kernels (the inner “meat” of sunflower seeds)
  • Turkey giblets
  • Dark chocolate, dark
  • Tofu
  • Chickpeas
  • Salmon
  • Whole wheat pasta
  • Avocado
  • Dried figs
  • Spinach
  • Asparagus

Can I get too much copper?

Copper toxicity is rare, especially if you’re healthy and living in a Western country, and when toxicity occurs, it is more commonly due to a contaminated water source (10).

However, chronic exposures to high levels of copper can result in liver damage and gastrointestinal symptoms (such as stomach pain, cramps, nausea, diarrhea, and vomiting) (10). Copper toxicity occurs very rarely in healthy individuals who do not have a hereditary copper homeostasis defect (10).

The recommended upper limit of consumption is 8,000 mcg for ages 14-18, and 10,000 mcg for ages 19 and older (1) .

Copper and gestational diabetes

Some recent studies have found significant associations between excessive copper and impaired glucose metabolism. However, the current evidence establishing a correlational relationship between high copper levels and gestational diabetes mellitus are too limited to draw any definitive conclusions at this time (11).

What about copper pans?

When using copper in the kitchen, it’s important to distinguish between the two types: uncoated copper vs. coated copper. Solid, uncoated copper pots are esteemed for their abilities to conduct heat more efficiently, which ensures even heat distribution when cooking. 

Let’s talk about how this can be problematic: 

  • Uncoated: copper pots, cooking ware, drinking vessels, and storage containers can be dangerous because the copper molecules can seep into your food when cooking it, or when acidic foods break down copper and draw it into the food (10). This could lead to accidental over-ingestion of copper, which could cause copper toxicity. 
  • Coated: copper is lined inside with protective metals, including tin and stainless steel. The lining acts as a barrier to keep copper from seeping into your food. It’s important to note that the coating can become scratched or worn away over time with use, which means you will have to have them relined or replaced. To protect and maintain this barrier, use wooden spoons and spatulas to avoid scratching away at the coating.


The Bottom Line

  1. Copper is present in every organ system and tissue throughout the body, and is involved in functions including supporting heart health, immunity, promoting growth and development, brain health, and preventing anemia. 
  2. Foods rich in copper include: shellfish, seeds and nuts, beans, dairy, organ meats, whole-grains, and unsweetened and dark chocolate. 
  3. Copper pots and pans can cause copper toxicity if they are unlined, but are safe to use if coated with a protective surface inside. Use wooden spoons to avoid scratching off the coating, and replace copper pans once the barrier wears off.

Written by: Claire Gilmore, MSCN, CNS, LDN

Reviewed/edited by: Ryann Kipping, MPH, RDN, CLEC, Owner + Founder