As I am nearing the end of my pregnancy, I relish in my control in creating a green and nourishing environment for my growing baby. A mother’s actions during pregnancy affect the physical, mental, emotional, anatomical and neurological development of her fetus. It is an empowering process to make decisions that beneficially affect my growing baby. An important way to affect positively the health of your growing fetus is by embracing the foundations of a green pregnancy:

1. Diet
A whole foods, nutrient dense diet which limits sugar, refined carbohydrates and processed foods is vital for a healthy, green pregnancy. Your diet should include dark leafy green vegetables (kale, chard, arugula, spinach), fruit, whole grains, nuts and seeds and healthy sources of protein (beans, yogurt, tempeh and animal protein). If you do eat meat, choose low-mercury fish-such, such as wild salmon and sardines, free-range poultry and organic, grass-fed beef. Make sure to start your day with a good protein source and include protein at every meal and snack. Choose organic produce whenever possible and reference the Environmental Working Group’s (EWG’s) useful list of the 12-most contaminated fruits and vegetables when prioritizing when to buy organic.

The “Dirty Dozen” comprise the 12-most contaminated fruits and vegetables.

1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear

The “Cleanest Group” comprises those fruits and vegetables that are lowest in pesticides.

1. Onion
2. Avocado
3. Pineapple
4. Mango
5. Asparagus
6. Sweet Peas
7. Kiwi
8. Cabbage
9. Eggplant
10. Papaya
11. Watermelon
12. Broccoli
13. Tomato
14. Sweet Potato

Pregnant women only need an additional 300 calories/day to satisfy their baby’s growing requirements. Generally, if you listen to your body by eating wholesome foods when you are hungry and stopping when you are full, you will get all of your, and your baby’s, needs met for a healthy pregnancy.

2. Water
A Mom-to-be must stay well hydrated. Insufficient water intake can contribute to fatigue, nausea, headaches, constipation and even preterm labor. Water aids in liver and kidney function, helps to flush waste products from cells, replenishes amniotic fluid and is essential for adequate breast milk production and flow. Aim for at least 8-12, 8-ounces glasses/day.

3. Sleep
A comfortable night sleep can become more challenging during the later stages of pregnancy. When you have opportunity to sleep or are feeling tired, take advantage and get some rest. Sleep is not an area to compromise to allow more time preparing the nursery or cleaning out old drawers. Sleep is the time for your body and immune system to rejuvenate. Studies show that adequate sleep during pregnancy contributes to shorter labor and lessens the risk of postpartum depression.

4. Exercise
Exercise improves strength, flexibility and endurance for a quicker and easier labor and delivery. Exercise also helps to prevent against constipation, backaches, swelling, urinary incontinence and postpartum depression. Prenatal yoga is an effective way to blend posture, relaxation, breathing, hip openers and the important kegel exercises in a supportive environment. Walking, gentle hiking and swimming are also excellent choices. It is important to consult a physician regarding your exercise routine during pregnancy—too much exercise or the wrong kind may not be appropriate for you.

5. Personal Care Products
All women, and pregnant women especially, need to be mindful of the ingredients in their cosmetics. Common ingredients, such as phthalates, musks, 1,4-dioxane and the elusive “fragrances”, affect hormones and reproductive organs. What we put on our body is absorbed by our skin, enters our blood stream and travels to our growing fetus. The EPA has concluded that carcinogens in personal care products and the environment are roughly 10x more potent for babies than for adults. I encourage you to research the safety of your products on “skin deep”—a searchable database offered by the EWG: www.ewg.org/reports/skindeep

6. Supplementation
Proper nutritional supplements help to assure a healthy pregnancy, birth and baby. A good pregnancy supplementation regime should include:
1. A high quality Prenatal Vitamin with at least 800 mcg of folic acid to assure your baby is getting all the essential vitamins and minerals for healthy growth and development.
2. Omega 3 fatty acids, with adequate DHA, serves as brain food for your baby. Not only does research show that the omega 3 fatty acids from fish contribute to a smart, healthy and happy baby, they also help to prevent against postpartum depression in Moms.
3. Calcium and Magnesium are essential for a healthy pregnancy and help prevent leg cramps and hypertension. Your Prenatal Vitamin may have enough of these minerals. During pregnancy, you should aim to have 1000 mg of Calcium and 500 mg of Magnesium/day. If you eat dairy daily, you can assume you are already taking in 550 mg of Calcium/day.
4. Probiotic-especially during the third trimester. A healthy vaginal and intestinal flora helps to prevent Group B strep overgrowth (which requires IV antibiotics during birth), bacterial vaginosis, yeast infection and urinary tract infections in pregnant women. Probiotics also support the intestinal flora of your growing baby and has even been shown to be effective against childhood allergies, eczema and obesity.
5. Extra Iron-if you’re anemic. If you become anemic during pregnancy, consult with an Akasha physician about a high quality iron supplement that does not cause constipation.

7. Joy and Balance
Having joy and making time for activities that bring you pleasure and create balance in your life are absolutely essential during pregnancy. Joy, pleasure and balance nourish you. Just as a healthy diet, exercise and supplement regime provides nourishment to assure a healthy pregnancy, joy and balance also contribute significantly to a complete nourishment regime. While it is easy to put yourself on the bottom of the priority list after you have a baby, it is vital to your wellbeing to incorporate activities in your life that bring you pleasure. A happy Mom contributes to a happy home. Starting to think about this during pregnancy can contribute to a more satisfying pregnancy and instill patterns of taking care of YOU after birth as well.