Healthy Eating for Gestational Surrogates

Nearly everyone should be consuming more fruit and vegetables. At the same, fresh vegetables are some of the most common sources of foodborne illnesses so care is required: thoroughly rinse all fresh fruits and vegetables. This warning includes packaged products, even those that say “pre-rinsed. Home-cooked vegetables, on the other hand, are typically safe and healthy. Indeed, cooking foods such as spinach, tomatoes, and carrots may release added nutrients.

While it’s always possible to consume too much of a good thing, most of your diet really should consist of plants and most vegetables and fruits have plenty of benefits. Some of the healthiest include:

• Legumes – Beans, chickpeas, lentils, soybeans/edamame, and nuts are rich in protein, fiber, folate, iron, calcium, as well as healthy fats in the case of nuts. They are also one of the healthiest sources of the carbohydrates that you need to consume during pregnancy. They are also essential for vegans and vegetarians to ensure they are getting enough of the right kinds of proteins. If you are on a special diet or have any allergies, discuss which and how much of these products to eat – and in what combinations – to ensure complete nutrition for you and the baby.
• Potatoes – Despite all the bad publicity they get, a potato is, in fact, a vegetable. The primary issue is our tendency to deep fry them, salt them, and pair them in mass quantities with hot dogs and hamburgers. Baked, boiled, or steamed, they can be a great deal healthier. In fact, the lowly ‘tater contains potassium, B6, and vitamin C, and, if you eat them with skins, some fiber as well. Preparation aside, the second reason potatoes are not a favorite with nutritionists is that they have a high glycemic index which can help pave the way to gestational diabetes. So, watch your intake but an occasional boiled or baked potato – maybe using unsweetened low-fat yogurt or a yogurt dress instead of sour cream and butter – should do little harm.
• Sweet potatoes – These have a better nutritional and glycemic profile than their paler cousins. Indeed, many experts think they are an especially good food to enjoy during pregnancy as they are good sources of fiber and high in beta-carotene, which the body turns into vitamin A.
• Rice and Grain – This one is simple: white bad, brown good! White rice and grains may be staples around the world, but they have poor glycemic and nutritional profiles. Brown rice and whole grains, on the other hand, contain far more fiber and beneficial nutrients. They may also be more filling.
• Leafy Greens – You won’t be surprised when we say this is a category where it’s hard to go wrong if they are safely prepared – but you can go extra right if you stick with the choices richest in the nutrients needed during pregnancy. Some of the best choices include iron-rich spinach (especially when cooked), broccoli, and dark-colored types of lettuce.
• Fruit – These are always your best dessert choice and are typically high in nutrition, including so-called micronutrients called flavonoids. Some, but not all, of the most pro-pregnancy fruits include apricots, berries, bananas, mangoes, guava, and avocadoes, which also offer healthy fats.
• Pickles – This is a frequent craving for many pregnant people, and the good news is that it’s no junk food. Pickled cucumbers and other vegetables have few or no calories and are high in some of the most important nutrients. Unfortunately, they are also high in sodium – which can impact blood pressure, a frequent issue in pregnancy. Also, as with other uncooked vegetables, contamination may be an issue with freshly prepared pickles. Pickles in jars, especially ones high in vinegar, may be safer.