Healthy fats are so important during your pregnancy.

Some fats are particularly important during pregnancy because they support your baby’s brain and eye development – both before and after birth. They also help the placenta and other tissues grow!

Each of the following contains 5 grams of fat and 45 calories:

2 tablespoons (1 ounce) avocado
1 teaspoon safflower, olive, canola, or peanut oil
6 almonds or cashews
10 peanuts
4 pecan halves
1 1/2 teaspoon nut butters (trans fat free): almond, peanut, cashew, sunflower
1 tablespoon sesame seeds
2 Brazil nuts
5 hazelnuts
3 macadamia nuts
8 large black olives
10 large green olives with pimento
16 pistachios

Every morning I personally make a delicious smoothie that is full of healthy fats… This is what I put in:

Hemp seeds ( very high in protein – great for keeping your membranes intact – which you want)
Sunflower seeds
Chia Seeds
Flax seeds
1/2 Avocado
Handful of spinach
1-2 table spoons of coconut butter (not oil – this is brain food for you and baby!)
Hemp milk
Coconut milk
Frozen berries & Banana
Sometimes for a little extra treat I’ll add a scoop of some kind of nut butter!

It is delicious and nutritious! Not to mention it has all the fats you need in a day. Fats help your tissues to soften for the delivery of you baby.

10-15 Prenatal squats and Natural fats everyday will set your pelvic floor muscles up for success….

Food for thought…..literally!