Healthy Fats and Pregnancy

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Good fats are vital for a healthy pregnancy!

Healthy fats are required by our body. They are the building blocks for hormone production which play a major role in preconception health, carrying a healthy pregnancy, through postpartum and beyond.  Good fats are crucial for the baby's brain development.  They can help decrease the risk of preterm labor and help to achieve healthier birth weights.  Many of the important vitamins that we need are fat soluble and require proper fat intake in order to be absorbed. Some of these include: Vitamin D, A, K and E.  These healthy fats help in establishing a good milk supply for nursing and can help decrease the incidence of postpartum depression.

Examples of Good Fats:

  • Eggs

  • Coconut oil

  • Olive oil (and olives)

  • Ghee

  • Organic butter

  • Almond Butter

  • Avocado

  • Nuts and Seeds

  • Flax Seed Oil

  • Oily fish (ex Wild Salmon)

  • Cod Liver Oil

  • Omega 3 Fatty Acids

  • Limited Dairy (Full- Fat Only)

Fats are making a come back!  One of the worst health trends of the 80's and 90's was the "low-fat/no-fat" craze!  Healthy fats were removed from our foods and replaced by loads of sugar and sugar replacements.  As a result, obesity is at an all time high! Thankfully, we are seeing a shift and fats are being recognized once again in having an important role in health.  Not all fats are equal, however.  

Avoid These Fats:

  • Margarine

  • Canola Oil

  • Soybean Oil

  • Peanut Oil

  • Cottonseed Oil

  • Trans Fats

  • Anything with the word Hydrogenated or Partially-Hydrogenated

Aim to have at least one serving of a healthy fat with every meal!  If you need some extra help getting in your daily fats, try this simple fat bomb recipe.

Fat Bomb Recipe:

  • 1 cup organic unrefined coconut oil
  • 2 tbsp raw honey

  • 1 tsp vanilla extract

  • 1/2 tsp sea salt

  • 2 tbsp unsweetened cocoa powder

  • 5 tbsp natural almond butter

Put 20 mini muffin liners on a cookie sheet. Slightly warm coconut oil. In a medium bowl, mix the coconut oil with the honey, vanilla and sea salt. Once mixed, divide this mixture in half into two bowls. In the first bowl mix in the cocoa powder, in the second, the almond butter. Drop by teaspoon into muffin liners. First, some chocolate mixture, then almond butter mixture on top. Place the cookie sheet in the freezer for 15 minutes to allow to return to solid state. Store in a container in the fridge.