Press & Media
Pregnancy can be a confusing time when it comes to knowing what to eat and what not to eat. Your body is changing and you need to support those changes with the right healthy foods. Your growing baby needs different nutrients during different stages of pregnancy. Plus cravings, morning sickness, and stress all factor into what you are actually going to be putting into your mouth!
That’s why we decided to put together an ultimate guide to nourishing yourself and your growing baby during pregnancy. Our pregnancy diet guide provides important nutrients essential for your baby’s development and your healthy pregnancy. It points out key foods to focus on and lets you know why to avoid others. And to make things simple, this guide is a comprehensive diet plan that can be used throughout your pregnancy or even to increase fertility or support your body postpartum.
Carrie Bonfitto, a wellness educator and cooking instructor at Two Hearts Nutrition who is board-certified in holistic nutrition, notes that people often consider beef an unhealthy food because of its association with high cholesterol and cancer, but grass-fed beef is a healthier choice than other types, including organic.
“Grass-fed meat is what meat was before industrial farming took over,” Bonfitto says. “Grass keeps the animal healthy, leaner, and increases a good fat called conjugated linoleic acid or CLA. The benefits of CLA include the prevention of heart attacks and type 2 diabetes, reduced risk of cancer, and the promotion of weight loss.”
According to Carrie Bonfitto, NC, BCHN, a Los Angeles-based wellness expert and the author of What to Cook, Why to Eat It, the energy boost you get from caffeine may have unwanted aftereffects. “While coffee does have benefits because of the antioxidants in it, it also contains caffeine which is a stimulant that impacts the nervous system by causing a “fight or flight” response,” she says, “Chronic consumption can increase production of stress hormones. The “up” feeling we get from caffeine can last in the body for as long as 10 hours, impacting sleep and causing a roller coaster of mood swings and sugar cravings as the high wears off.”
“Many studies have linked sleep to appetite control. When we sleep more we don’t get as hungry, but if we are deprived of sleep, we tend to eat more calories and crave unhealthy foods.” says Carrie Bonfitto, NC, BCHN, a Los Angeles-based wellness expert and the author of What to Cook, Why to Eat It, “Recently, researchers were able to identify that less sleep elevated the endocannabinoid system. This bodily system (only discovered in 1998) is best known for being activated by chemicals found in marijuanna. So you might say that not sleeping enough gives you “the munchies.”
“…if you’re vegan, you want to make sure you are supplementing with a B-12…and probably a good iron supplement because iron is one of the minerals that helps us to make collagen.”
“The wellness industry is all about interacting with people. You need to have an open heart with everyone you meet, and be true to yourself. I truly love learning about other people’s struggles and helping them to overcome their roadblocks. I still get excited when I can teach someone how to make chicken soup from scratch for the very first time.”
“There’s something grounding about forcing yourself to take a minute to boil some water, steep some leaves, and feel that cozy warm mug in your hands. In addition, teas are a powerful way to add supplemental nutrients to your diet. Right now, my nightly wind-down ritual includes a cup a of passionflower tea to help me with relaxation, anxiety, and menopausal symptoms.”
“I recently had the opportunity to attend a virtual cooking class taught by Bonfitto. Some were her fans and previous students that participated in her healthy cooking and nutrition classes at LA Valley College. Despite being virtual, Bonfitto remained engaged with the remote audience. .”
“Salt, sugar, and fat are flavor enhancers that make their way into frozen dinners to make up for the change in texture caused by freezing.” Bonfitto says, “Look out for corn syrup solids, dextrose, starches of any kind, as well as monoglycerides and diglycerides.”
Bonfitto recommends a healthy, homemade snack to support a flat tummy with vitamin C: a DIY trail mix with raw pistachios and low-sugar dried cranberries. “Just pour into a bowl and stir,” she said.
“You are going to help so many people by just being you and listening. Be present in your sessions with people and they will keep coming back and you will keep learning and changing and become the practitioner you want to be.”