Why wholefoods?
This word ‘wholefood’ comes up a lot in the nutrition world. But what does it actually mean? It’s got nothing to do with eating the whole food as opposed to half…sorry!
What is a wholefood?
Wholefoods are minimally processed foods that are abundant in nutrients. Our bodies absorb nutrients best when they come from real, whole food. This is because nutrients within wholefoods (as opposed to supplements and highly refined foods) never come in isolation. They are always combined with other nutrients that interact with each other and work like a team to make sure your body is getting what it needs. This is known as ‘nutrient synergy’: two or more different nutrients working together to produce an effect that you can’t get from either nutrient alone. For example, vitamin D needs fat to be absorbed. So it’s no surprise that salmon is naturally packaged with vitamin D and omega-3 fats.
Wholefoods don’t need to be fancy or expensive, no powders or potions. Just simple, basic food in their natural form.
What does this have to do with pregnancy?
Everything. The way you nourish yourself during pregnancy has profound effects on your child’s health and development. Dietary requirements are heightened in pregnancy and lactation, therefore it is essential you are choosing foods that are rich in nutrients, and the best way to do this is by eating 'wholefoods'.
Let me give you an example - take a basic food group such as grains. Grains (wheat, oats, rye, rice, quinoa, millet, buckwheat, spelt, freekeh, barely) can either be cooked and eaten as they are, or made into bread, pasta, noodles or cereal. They can be eaten in their 'whole' grain form (for example cooked quinoa or wholegrain bread), or in their 'refined' grain form (such as white rice or rice bubbles). The 'wholegrain' form is much denser in nutrients, as it contains the entire grain - the endosperm, germ and bran. The bran and germ are rich in vitamins, minerals, phytonutrients, natural fats and fibre - all of which are essential to a healthy pregnancy. In contrast, refined grains only retain the endosperm, which is dense in starchy carbohydrates and limited in vitamins, minerals and fibre.
This concept of optimising our diets by consuming 'wholefoods' is not new, and is supported by research. A systematic review in 2013 concluded that "dietary recommendations for women of childbearing age should promote greater consumption of green leafy vegetables, wholegrain breads/cereals, oily fish and eggs. When nutrient intakes cannot be optimised from food alone, then micronutrient supplementation should be considered."
What kind of nutrient-dense wholefoods are we talking about?
Oily fish – The best fish to eat during pregnancy are those that are low in mercury and high in the omega-3 fat, DHA. DHA is essential for your baby’s brain development. Choose salmon (fresh and tinned), trout, mackerel, herring and sardines. Aim for 2-3 serves/week.
Eggs – Have you heard of choline? Eggs are full of it (especially the yolk)! Choline is another brain-boosting nutrient. Eggs are also rich in protein and vitamin D.
Liver – Gram for gram, liver is one of the most nutrient dense foods. It’s full of absorbable iron, a nutrient that carries oxygen to your baby. Enjoy up to 50g of liver each week.
Seasonal fruit and vegetables – Fibre, antioxidants and vitamins galore! Reach for the leafy greens for that extra boost of folate. Folate is essential in early pregnancy for the development of your baby’s neural tube.
Nuts and seeds – High in plant protein, natural fats and many vitamins. Include them daily in some way or another; they add crunch, texture and flavour.
Legumes – Another great plant protein that is full of fibre for your gut loving bacteria. Choose from chickpeas, lentils and the many types of beans.
Put simply, wholefoods are considered the best option for pregnancy and postpartum health to meet requirements. Don’t be afraid of changing some aspects of your diet to make way for wholefoods. Experiment with new wholefoods and try out different recipes to put more wholefoods on your eating map.
References:
1. Michelle L Blumfield, Alexis J Hure, Lesley Macdonald-Wicks, Roger Smith, Clare E Collins, Micronutrient intakes during pregnancy in developed countries: Systematic Review and Meta-Analysis, Nutrition Reviews, Volume 71, Issue 2, 1 February 2013, Pages 118–132.
2. Grieger, J.A.; Clifton, V.L. A Review of the Impact of Dietary Intakes in Human Pregnancy on Infant Birthweight. Nutrients 2015, 7, 153-178.
