September: Seasonal Foods to Avoid vs. Eat While Pregnant

We all hear about what foods to avoid while pregnant and what you should load your diet with instead; while some of those foods to avoid are more recommendations and preferences, with the same being said for those foods you “should” consume, others are doctor recommended with research and science behind them. With the changing of the season from Summer to Fall, and with that change a new crop of in-season produce, we’re giving some recommendations on what foods to avoid vs. what to consume and why while pregnant, to keep you and the child in your womb as healthy as possible.

September foods to avoid:

Good news! There really isn’t any produce that should be avoided while pregnant, so feel free to load up on the fruits and veggies you need! Just be sure to thoroughly rinse off your produce, leafy greens in particular, to rid them of any bacteria sitting on the surface.

If you shop the seafood market by season as well, then we’ve got more good news! There are no in-season fish in September that you need to be particularly wary of; that being said, you should always temper your fish consumption while pregnant to avoid high levels of mercury intake, no matter the time of year.

As for other foods to avoid in different food groups, September doesn’t hold a claim as “in season” for products such as meat or dairy which should be avoided or consumption lowered. Meat and dairy should be in season year-round and you should take precautions equally throughout the seasons.

September foods to enjoy:

Luckily there aren’t too many in season foods to avoid in September, but even better– there are quite a few that you can add to your diet to boost your health and that of the life growing inside of you!

Avocado – most likely you’re already aware of the high levels of monounsaturated fatty acids contained in avocados, and that healthy fats are good for both you and the baby developing in your womb! These good fats help build healthy skin, brain, and tissue for the baby. Less known benefits of avocado include their high levels of potassium and folate. The potassium can help to avoid leg cramps, a common side effect during pregnancy, while the folate could help prevent brain and spinal abnormalities during development.

Recipe tip: add some smashed avocado to your toast! Squeeze some lemon over top and top with salt, pepper, and other favorite spices for a filling snack or meal, complete with an energy boost!

Berries – berries of all kinds are excellent sources of vitamin C, folate, potassium, fiber and antioxidants, blueberries in particular. Luckily, many members of the berry family can be found in season in September! Be on the lookout for blueberries, blackberries, and raspberries. You may even be lucky enough to find some end-of-season strawberries still. As berries are low on the glycemic index, they are unlikely to cause any major spike in your blood sugar levels. Plus, these juicy little fruits are also a good source of hydration, as they carry a relatively high percentage of water (relative to their small size, of course).

Recipe tip: add berries to a number of snacks or meals, such as yogurt (which is also highly recommended during pregnancy!) or oatmeal, or simply enjoy them on their own as a light, refreshing snack throughout the day!

Broccoli – broccoli is rich in antioxidants, calcium, folate, fiber, and many vitamins including vitamins A, C, K, and B6. This power filled vegetable can help prevent pregnancy constipation thanks to the soluble and insoluble fiber it contains, aiding in regulating bowel movements. The iron found in broccoli can help prevent anemia, while the beta-carotene it provides can help with yours and the baby’s eye health. This same beta-carotene, along with selenium contained in the broccoli, can help boost your immune system to avoid infections during pregnancy.

Recipe tip: toss some broccoli with olive oil, salt, and pepper and pop it into the oven to roast! You can also enjoy it raw, with either a dipping sauce or on it’s own– just be sure to thoroughly rinse it to remove any bacteria that could be lingering!

Sweet potatoes – sweet potatoes contain high amounts of beta carotene, which is converted to vitamin A– a vital protein for a baby’s development– once consumed. While you can also get vitamin A from animal products, there is a risk of toxicity if an excessive amount is consumed. Sweet potatoes act as a risk-free source of vitamin A, while also delivering a boost of fiber which can really help out if you’re dealing with pregnancy constipation!

Recipe tip: sweet potatoes are super versatile; pop it in the oven to bake like a potato, and then load it up with either sweet or savory toppings to enjoy as a full meal! You can also chop it up and roast it with some olive oil and salt for a delicious side, or even slice it up and bake it at a low temperature to make your very own sweet potato toast! Top your sweet potato toast with some smashed avocado to double up on those necessary vitamins and nutrients during pregnancy!

While many fruits, vegetables, and other food groups such as seafood are readily available in most places year-round, shopping for and eating foods during their natural growing season could actually mean a higher vitamin and nutrient content, as well as a more robust flavor profile. On top of that, farmer’s markets provide foods based on their seasonal availability and provide a soothing atmosphere and an opportunity for a walk in fresh air which could be beneficial in both keeping you active during your pregnancy and lowering your stress levels.

However you choose to shop for your food, be sure to consult with your doctor if you have any dietary concerns or restrictions during pregnancy, and know that the Simple Surrogacy team is here to assist you and connect you to the proper professionals you need.