Nourishing from the Roots: Ancestral Eating for Holistic Pregnancy Health

Discover the timeless wisdom of ancestral eating and how it can help you nourish your body and baby during pregnancy and postpartum. By reconnecting with nutrient-dense, whole foods and traditional practices from various ancestral cultures, you can support your health, balance your hormones, and create a strong foundation for your baby’s development.

What Is Ancestral Eating? Ancestral eating is a way of nourishing your body based on the diets of our ancestors. It focuses on unprocessed, whole foods that are rich in nutrients and free from modern additives. This approach honors the traditions that have sustained human health for generations, drawing inspiration from diverse cultural practices.

Ancestral Practices from Around the World:

• Polynesian:

  • Foods to Incorporate: Poi (made from taro root), bananas, ‘ulu (breadfruit), seaweed, coconuts, and Kālua pork.

  • Key Nutrients: Taro provides complex carbohydrates and fiber, while bananas and ‘ulu offer potassium and sustained energy.

• Mediterranean:

  • Foods to Incorporate: Olive oil, fresh vegetables, legumes, whole grains, and fish like sardines and anchovies.

  • Key Nutrients: Healthy fats from olive oil and omega-3s from fish promote hormonal balance and reduce inflammation.

• Nordic:

  • Foods to Incorporate: Rye bread, fermented dairy (kefir, skyr), wild berries, and cold-water fish like salmon.

  • Key Nutrients: Fermented dairy supports gut health, while wild berries are packed with antioxidants.

• East Asian:

  • Foods to Incorporate: Bone broth, fermented soy (miso, natto), seaweed, and green tea.

  • Key Nutrients: Bone broth provides collagen for tissue repair, and fermented soy supports gut and hormonal health.

• Indigenous American:

  • Foods to Incorporate: Bison, wild rice, squash, and corn.

  • Key Nutrients: Bison is an excellent source of lean protein and iron, while squash is rich in beta-carotene.

• Indian (Ayurvedic):

  • Foods to Incorporate: Ghee, turmeric, lentils, and seasonal fruits.

  • Key Nutrients: Ghee and turmeric have anti-inflammatory properties, while lentils provide plant-based protein and folate.

• Hispanic:

  • Foods to Incorporate: Beans, avocados, plantains, and masa-based dishes (such as tortillas or tamales).

  • Key Nutrients: Beans are rich in folate and iron, while avocados provide healthy fats crucial for fetal development.

• West European:

  • Foods to Incorporate: Grass-fed butter, aged cheeses, root vegetables, and sourdough bread.

  • Key Nutrients: Grass-fed butter and cheeses supply fat-soluble vitamins, while sourdough bread supports gut health.

• East European:

  • Foods to Incorporate: Fermented vegetables (sauerkraut, pickles), buckwheat, and fatty fish.

  • Key Nutrients: Fermented vegetables improve gut microbiome health, and buckwheat provides magnesium and fiber.

Sample One-Day Meal Plans Inspired by Ancestral Eating:

• Polynesian Day:

  • Breakfast: Fresh coconut milk smoothie with taro, banana, and a drizzle of honey.

  • Lunch: Grilled ‘ulu with a side of seaweed salad.

  • Snack: Poi with a sprinkle of coconut flakes.

  • Dinner: Steamed taro leaves with roasted ‘ulu, banana slices, and Kālua pork.

• Mediterranean Day:

  • Breakfast: Whole-grain bread with olive oil, tomatoes, and feta cheese.

  • Lunch: Chickpea and vegetable stew with a side of whole-grain pita.

  • Snack: A handful of almonds and fresh figs.

  • Dinner: Grilled sardines with quinoa and roasted eggplant.

• Nordic Day:

  • Breakfast: Skyr topped with wild berries and a drizzle of honey.

  • Lunch: Smoked salmon on rye bread with a cucumber salad.

  • Snack: Fermented herring and a small piece of dark rye.

  • Dinner: Grilled salmon with roasted root vegetables and lingonberry sauce.

• East Asian Day:

  • Breakfast: Miso soup with seaweed and tofu.

  • Lunch: Stir-fried vegetables with tempeh and brown rice.

  • Snack: Green tea and a handful of roasted soybeans.

  • Dinner: Bone broth ramen with boiled eggs, seaweed, and seasonal greens.

• Indigenous American Day:

  • Breakfast: Scrambled eggs with roasted squash and a side of wild rice.

  • Lunch: Grilled bison steak with a corn and bean salad.

  • Snack: Pumpkin seeds and dried cranberries.

  • Dinner: Roasted turkey with mashed sweet potatoes and sautéed greens.

• Indian (Ayurvedic) Day:

  • Breakfast: Warm turmeric milk with cardamom and a handful of soaked almonds.

  • Lunch: Lentil curry with basmati rice and a side of roasted okra.

  • Snack: A small bowl of seasonal fruits.

  • Dinner: Vegetable kitchari with ginger and coriander.

• Hispanic Day:

  • Breakfast: Avocado toast on masa bread with a poached egg.

  • Lunch: Black bean soup with plantains and a side of rice.

  • Snack: Fresh guacamole with vegetable sticks.

  • Dinner: Chicken tamales with a side of sautéed spinach.

• West European Day:

  • Breakfast: Sourdough toast with grass-fed butter and a boiled egg.

  • Lunch: Hearty vegetable stew with a slice of rustic bread.

  • Snack: Aged cheddar with a handful of walnuts.

  • Dinner: Roasted lamb with mashed parsnips and sautéed kale.

• East European Day:

  • Breakfast: Buckwheat porridge with milk and honey.

  • Lunch: Beet soup (borscht) with a side of rye bread.

  • Snack: Pickled vegetables and a slice of soft cheese.

  • Dinner: Grilled trout with roasted potatoes and fermented cabbage.

Ancestral eating isn’t about being perfect; it’s about making small, consistent changes that honor your body and its needs. By incorporating these nourishing foods and practices from various cultures, you’re not only supporting your health but also laying a strong foundation for your baby’s growth and development.

Ready to Get Started? Use this guide to take the first steps toward ancestral eating. Start small, stay curious, and enjoy the journey back to nourishing yourself and your baby the way nature intended.

With love,
Miranda xxx