Exactly What This Foodie Superstar Ate For A Glowing Pregnancy

Throughout pregnancy and into new motherhood, what we eat not only affects our bodies, our moods, and our emotions, but it affects our baby's development as well. Below you'll find three simple recipes to ease your transition and keep you well-nourished. Celebrating plant-based pantry staples and mealtime ease, each requires minimal kitchen effort, minimal effort to actually get into your belly, and maximum nutrient reward. Plus, they will totally crush your cravings. Spotlighting their main ingredients, here's what you should be munching on and why!

During pregnancy, 33 percent of a mama's total calories should be comprised of healthful fats, which are used as an energy source for baby's growth and development and to enhance the bioavailability of fat-soluble vitamins. Rich in "good" fats (think mono- and polyunsaturated fatty acids), belly-filling protein and fiber, and numerous other vitamins and minerals like iron, vitamin E, calcium, and potassium, almonds are an excellent addition to any prenatal and post-delivery diet. Trying to get creative? Almonds can also be stirred into porridges and oats or blended into your favorite smoothie.

During pregnancy, 45 to 65 percent of total calories should be comprised of unrefined and unprocessed carbohydrates—particularly in the form of vegetables, fruits, and whole-grains. Rich in "regularity-enhancing" fiber, phytochemical, antioxidants, and other essential nutrients, bananas are an excellent and natural source of carbohydrates and potassium and have also been shown to help reduce nausea symptoms (see yah, morning sickness).

Coconut oil is another amazing source of healthful fats (see: almonds) and is also rich in immune-boosting lauric acid. Known for its antifungal, antiviral, and antibacterial properties, this creamy oil keeps mama's immune system strong and may help prevent colds, flu, and other viruses during pregnancy. Used in my Superhuman Banana Bread recipe as a substitute for butter, coconut oil can also be used in smoothies and desserts and as your oil of choice when stir frying. Don't forget to rub some directly onto your bump to keep your skin supple and stretch-mark-free!

Antioxidant consumption is especially important during pregnancy, helping protect fetal DNA from damage and also reduce maternal tissue damage associated with inflammation and oxidative stress. Summer berries like strawberries, raspberries, blackberries, and blueberries are amazing options. They are often available year round at your local supermarket, so be sure to select either fresh or frozen berries based on seasonal accessibility for peak nutritional value—opting for the pre-frozen option in the autumn and winter.

Used in my Superhuman Banana Bread recipe as a substitute for eggs, chia seeds are a plant-based source of omega-3 fatty acids, essential for your little babe's neural growth and development. Often found in fish, fish oils, and seafood, chia is not only mercury-free, but once soaked, assists in making your smoothies (like my Berry Sunshine Smoothie) thicker and creamier without contributing too much of its own taste.

Unprocessed and lower glycemic alternatives to white sugar, both coconut sugar and pure maple syrup, though still sugars, provide that indulgent sweetness while keeping blood sugar levels more stabilized. Though research is still mixed, it's thought that these lower-glycemic alternatives may reduce mama's risk of developing gestational diabetes if munched on in moderation and in substitution for white sugar.

By using more than one of these ingredients in your recipes, you can promote both a health mom and baby during pregnancy, childbirth, and the first few months. Here are my three favorite birth-week recipes:

Nutritional Information (per slice): 360 Calories, 17g Fat, 49g Carbohydrates, 7.5g Fiber, 20.5g Sugar, 8g Protein

Ingredients:

Nutritional Information (per doughnut hole): 210 Calories, 10.5g Fat, 30g Carbohydrates, 3g Fiber, 18.5g Sugar, 3.5g Protein

Ingredients:

Nutritional Information (per smoothie): 285 Calories, 12g Fat, 43g Carbohydrates, 10g Fiber, 21g Sugar, 6.5g Protein