Nutrient Breakdown WIAW

As you know, it’s time for another What I Ate Wednesday {WIAW} post.  Woohoo!  Anyone else like checking out everyone’s eats?  If so, be sure to check out the other foodie posts at Peas & Crayons.

For this WIAW, I want to highlight a few of the nutrients upon which I have been focusing.  This is by no means a comprehensive list, just a few fun highlights for ya.  The nutrients aren’t just for preggos; they’re great for everyone to work into their diet.

Pre-Workout: prenatal vitamin with DHA and salt-free rice cake (DHA helps with baby’s brain development)

Post-Workout: TeeChia super seed cereal (one item in the Bestowed box – if you haven’t entered my Bestowed giveaway, you can do so HERE), plain nonfat yogurt, and blackberries (blackberries have 7.6g fiber per cup; yogurt adds calcium, which is important though preggos don’t need much more than other women ages 18-50)


Snack: Larabar Uber Cherry Cobbler (also from my Bestowed box, it contains nuts with “good” fats to help baby’s brain and eye development)


Lunch: green smoothie filled with baby spinach, blueberries, a banana, unsweetened original almond milk, and vanilla whey protein (spinach is high in folic acid, a B vitamin that helps prevent neural tube defects, preggos need at least 600 mcg daily & the banana is great for both potassium and B6)


Snack: a hearty handful of KIND granola (unpictured) along with baby carrots and a hard boiled egg (the egg alone is a nutritional powerhouse including goodies like pantothenic acid, which is essential for hormone and cholesterol production and for baby’s metabolism, and choline, which helps brain cells develop while also helping to prevent neural tube defects)


Dinner: baked jerk chicken breasts with red bell pepper, black beans, brown rice, and a side of sliced mango (chicken provides a boost of iron and zinc, both of which are most easily absorbed through meat/seafood, and a woman’s need for both iron and zinc increases significantly in pregnancy, the vitamin c in the pepper helps the body absorb the iron and it strengthens the body’s membranes, including amniotic membranes)


Dessert: ice cream! (depression is bad for baby, and ice cream makes me happy, therefore ice cream is good for baby… right???)

ice cream

For more information about pregnancy nutrition and “super foods,” you can see these links.  There’s a ton of info out there, and perhaps I’ll do another nutrient breakdown WIAW in the future.

  1. Super Foods + Smart Advice = The Best Prenatal Diet
  2. Pregnant? Omega-3 Essential for Baby’s Brain
  3. Tell Me What to Eat by FitPregnancy
  4. Legumes in Your Pregnancy Diet
  5. Pregnancy Nutrients You Need to Help Your Baby Grow <– good one
  • Do you focus on certain nutrients from time to time?

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18 Responses to Nutrient Breakdown WIAW

  1. Jessie says:

    thanks for explaining the benefits of the foods in your meals. very cool & great to know 🙂

  2. Even though I don’t focus on any nutrients in particular in my diet your idea of pointing them out is a smart idea. Thinking about it it’s funny how nutrient-packed some of the foods we eat on a daily basis are. Just having what sounds tasty can ensure we’re getting plenty of health benefits without even knowing it. Oh, and yes, ice cream is definitely good for babies if it makes their moms happy :).
    Happy Wednesday, Tiff!

  3. I don’t really focus on any particular nutrient in my foods, but I have to admit that I’m a big fan of your reasoning behind ice cream. Depression isn’t good for anyone, so ice cream must be good for everyone 😀

  4. Yum that ice cream looks delicious! Yes I agree with your logic there! 🙂

  5. Nikki says:

    Baby is definitely going to be well developed with all those good eats…especially the ice cream 🙂

  6. Nichole says:

    It’s almost summer so it’s time I tightened up my nutrition:)

  7. I looove blackberries in my yogurt I just wish they weren’t so expensive! I usually use frozen blueberries, which are still pricy but not quite as bad!

  8. haha i love your reasoning for the ice cream and i couldn’t agree more:)

  9. I love the ice cream description 🙂 I don’t often focus on specific nutrients but I do try to eat foods that I think are nutrient rich and therefore better for me than processed foods.

  10. I love all of the descriptions in the blue. Good food for thought and interesting to see how all of those nutrients are helping your baby grow! You should definitely do another break-down in the future. Really interesting.

    And the explanation for the ice cream is great. Totally a good reason to eat it 😀

  11. Yay for all the nutrients for the baby! Love the reasoning behind eating ice cream for the baby, too cute!

  12. OHH i saw a think for TeaChia and have been wondering about it! I am loving adding chia to things and definitely need to check out.

    Great info for anyone considering pregnancy or already there!

  13. Aren’t those Uber bars so delicious?!? I love them! 🙂

  14. I actually don’t focus so much on nutrients, which I think is something I learned from Michael Pollan. However, I do think if I were pregnant I would be trying to get exactly what I needed for the baby! Interestingly, more and more readings I’ve done have said that the recommendations for pregnant women really are good for young women in general, since it is a good idea to start prepping your body in that direction for if/when you DO decide to get pregnant.

    I think your rationale for the ice cream is right on.

  15. haha depression is bad for baby I love it 🙂

  16. Haha I love your reason for having ice cream. That sounds like pretty sound logic to me! 😉

    I don’t really think about specific nutrients too much, but I do try to have fish at least once a week for its EPA & DHA content.

  17. I try and keep my diet as well-rounded as possible to make sure I’m getting plenty of vitamins and nutrients. I don’t get too picky about things, but do try to include a few things (besides the usual fruits/veggies) that I KNOW will pack a punch, like nutritional yeast and Sunwarrior Blend Protein.

  18. Looks like some delicious eats!

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