The Brewer Diet is probably the best known and most researched of all the pregnancy diets. It is whole food-based and rich in protein, vitamins and minerals.
Dr. Tom Brewer did extensive research on this sensible diet, which appeals to our common sense as well as proving to have measurable scientific merit. He found women who followed his pregnancy diet had 0% toxemia. Yes none, zero! And to make that statistic even more impressive, this was in a high-risk patient population which was normally plagued by high rates of pre-eclampsia and eclampsia.
Here is a breakdown of the diet:
Recommended Daily:
Dairy: 4 cups of milk or equivalent (cheese, yogurt, etc.)
2 Eggs
75-100 grams of Protein: including 2 servings (6 oz) of animal protein or complete vegetable source.
2 servings Leafy Greens: such as kale, spinach, lettuce, broccoli, etc.
4 servings Whole Grains: such as bread, brown rice, oatmeal, quinoa, etc.
1-2 servings Vitamin C Foods: such as citrus, broccoli, potatoes, tomato, papaya, mango, kiwi, bright-colored peppers, etc.
3 TB Fats: such as butter, olive oil, or coconut oil.
Additional Fruits and Vegetables: to round out meals, satisfy appetite.
Also recommended:
5x/week: yellow or orange fruits or vegetables
1x/week: liver (Worth revisiting even if it sounds less than appealing. Liver is powerhouse of nutrition, including easily absorbed iron. Be sure to choose an organic source.)
3x/week: Whole baked potato (I recommend organic since you'll want to eat the skins)
Plenty of water and other fluids
Add salt to foods to taste (If eating a whole-foods diet, under-salting is more likely than over-salting. Trust your taste buds!)
