So diets.
I’m generally not a big fan.
Hopefully you already know this, but most of the time they make some very broad claims, lean heavily on cherry-picked evidence and make promises that they can’t really live up to.
And most of the time they depend on you dedicating your whole life to your diet. Which is a bit silly, given that I assume you are a 3-dimensional real person with many more things than nutrition to worry about.
Lastly, we absolutely can’t ignore the disastrous consequences of dieting for some people. Disordered eating is a very real risk.
I do make one exception though, because there is a “diet” that has some very nice research supporting it for a range of desirable outcomes.
It is relevant both during pregnancy and beyond.
Possible benefits include:
- Reduced risk of gestational diabetes
- Improvements in glucose regulation
- Potential longer-term benefits for your baby, especially if this style of eating is continued
- Better gut health
- Reduced risk of metabolic conditions, like heart disease
- Improvements in some mental health outcomes
It’s the Mediterranean diet!
One little thing though – I by far prefer to frame this as a “pattern of eating” rather than a strict “diet”.
There are no rules, just some general guiding principles.
If you haven’t heard of it, picture a colourful spread of vegetables, beans, carbs and seafood, a sprinkle of dairy foods and nuts, a small amount of meat and a generous drizzle of olive oil.
Eating more Mediterranean-ish is very unlikely to be harmful, and quite likely to be beneficial. So here are my top tips:
Swap some animal proteins for plants
You don’t have to go completely plant based but an overall reduction in animal foods definitely seems positive.
A few times per week, swap meat, chicken, eggs and dairy for plant based alternatives, like tofu, tempeh, edamame, chickpeas, beans, lentils and nuts.
Easy examples: use half mince and half lentils, use tofu instead of chicken, experiment with new vegetarian recipes.
Eat more fish
Oily fish are packed with omega 3, which has benefits worth a whole separate blog post about.
Try to eat fish 2-3 times per week.
This is safe even while pregnant (just avoid high large, high mercury fish).
Including tinned tuna and salmon in sandwiches, salads and on crackers is an easy option.
If plant based or vegan, an algae based omega 3 supplement will provide similar benefits.
Aim for 3 colours per meal
This is classic dietitian stuff. Eat more fruits and vegetables.
They are just endlessly helpful.
Aim for half a plate of vegetables per meal as a good guide.
Eat nuts every day
A handful of nuts seems insignificant but can have a remarkable impact on our health.
Anecdotally, people seem to think that because they are high in fat they will cause excess weight gain, but the evidence actually says the opposite.
Try mixed nuts on cereal, porridge or yoghurt.
Nut butters are also a great option.
Use extra virgin olive oil
If you aren’t using EVOO yet, please start.
The concern about smoke point is now outdated, and current evidence suggests EVOO is safe for most types of cooking.
Up to 2-3 tablespoons per day provides a big dose of polyphenols, antioxidants and health benefits.
Hope this all helps you in some way! Please note, as always, this is information intended as education only and not a substitute for medical advice. For personalised assistance please book an appointment with me (I would love to meet you) and/or your doctor.
*Please note, this blog post has also been published, with slight modification, at www.fitwise.com.au with my permission.
x
