I recently attended a conference of food and nutrition influencers from around the world, and one of the conversations that really caught my attention was around the efforts of 1,000 Days. Researchers have identified that nutrition habits are especially vital in the 1,000 days between a woman’s pregnancy and her child’s second birthday. This time period sets a solid foundation for all the days that follow.
The first 1,000 days bring awareness of what nutritionists have long believed: there are long-term consequences of maternal nutrition during pregnancy and during the first two years of the baby’s life. Many women in the U.S. are not getting enough key nutrients from their meals to set their baby up for long-term health.
There are dozens of important nutrients during these first 1,000 days, but let’s focus on what I consider the top three.
Seafood
This is simple. The benefits of seafood are significant, and scientific studies continue to confirm its benefits. Seafood is high in omega-3 fatty acids and is key for your heart, eyes and brain. The 2015-2020 U.S. Dietary Guidelines for Americans encourage women who are pregnant or breastfeeding to eat at least two seafood meals each week. In order to meet these new recommendations, pregnant and breastfeeding women will need to quadruple their weekly seafood intake since the average pregnant woman in the U.S. eats less than 2 ounces of seafood a week.
Eating more seafood is something I try to incorporate not only for my patients’ meal plans, but for my family meals as well. Incorporating more seafood into our diets can be as easy as swapping out the protein from your favorite dish – i.e. beef tacos become fish tacos, and grilled chicken salad becomes grilled shrimp salad. And for little ones, fish can be one of the most perfect first foods. Canned or pouch salmon or tuna is flaky and bite-sized for little mouths, plus we know it’s pre-cooked for safety and convenience. Why not start early with this superfood to help develop a palate for years to come?
Dark Green Vegetables
We can’t over emphasize the role that vegetables play in your body. Eating more vegetables, especially dark green vegetables, will provide an abundance of antioxidants, may protect you from certain diseases, and help you stay at a healthy weight. Dark green leafy vegetables are also a great source of folic acid, which helps prevent neural tube defects during pregnancy. Experts recommend four or more servings of vegetables daily. Load up on broccoli, kale, spinach, and other dark leafy greens to reap the benefits!
Dairy
Are you getting enough calcium and vitamin D in your diet? Calcium is an essential nutrient for women before, during and after pregnancy. Calcium-rich foods help keep your bones strong so you can do your daily activities, prevent chronic illnesses, and improve immune function. While calcium keeps your bones strong and healthy, vitamin D is needed along with calcium in order to absorb the calcium you eat from food. Because our bodies don’t naturally make calcium, it is important to get sufficient calcium and vitamin D from the foods you consume every day. Dairy products provide a great source of calcium, vitamin D, protein and many other vitamins and minerals. You should consume at least 4 servings of dairy products each day. In addition to dairy, other calcium-rich foods I love include spinach, kale, fortified cereals, collards, canned sardines, canned salmon, and soybeans.
As a mom, I can remember how fast these first 1,000 days go by. Don’t forget to make each and every one of them meaningful and fortified!