Prioritizing good nutrition during pregnancy is essential to give you and the baby you're carrying the nutrients needed for good health! Enjoying a well-balanced diet can promote healthy weight gain, reduce risk of pre-eclampsia, gestational diabetes and provide nourishment to the developing baby.
Essential nutrients during pregnancy include protein, folic acid, iron, calcium, vitamin D, choline, omega-
3 fatty acids, B vitamins, and vitamin C. Great food sources of these nutrients include:
Fruits: berries, melons, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit
Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers
Grains: rice, quinoa, oats
Fats: avocado, ground flax-seed, nuts, nut butters/nuts, salmon (1-2 times per week)
Dairy: Greek yogurt, Kefir, cottage cheese, hard cheeses (parmesan, mozzarella, Swiss, cheddar). Opt for
lactose free varieties if needed.
Proteins: salmon, chicken, lean beef, beans, nuts, seeds, lentils
Make diet fun! Try a new fruit, vegetable or grain each month.
If you’re experiencing morning sickness, try liquid calories such as bone broth or homemade smoothies.
One of the best diet changes to make during pregnancy is elimination or reduction of added sugars. This
includes items such as sweetened beverages, cakes, cookies, pastries and candy. If these items are
frequently in your diet, aim to cut back by one serving daily. Try alternates to soda such as water with a
splash of juice, unflavored carbonated water or fresh herbs or citrus in water.
So, are you really eating for 2 during pregnancy? The answer, not necessarily.
Calorie, protein and nutrient needs increase during pregnancy but prioritizing a healthy weight gain
correlates with better long-term health for you and the baby. The Institute of Medicine gestational
weight gain guidelines recommend specific weight gain ranges based on pre-pregnancy BMI.
It’s always best to speak with your doctor for any specific goals regarding weight gain during pregnancy.
Additionally, weight gain guidelines may vary if you are carrying multiples. Caloric needs increase during
the 2nd and 3rd trimester, typically between 300-500 calories. Simple add-ons to meals and snacks such as dried fruits, eggs, nuts, granola, extra virgin olive oil and avocado can add healthy calories.
Don’t forget movement as part of a healthy lifestyle! Regular and safe movement has many benefits in
pregnancy and postpartum. Such benefits may include; reduced back pain, easing constipation,
decreasing risk of gestational diabetes, improvement to mental health and strengthening heart and
blood vessels.
Remember that every pregnancy is different. Individual diet and exercise needs may vary based on your
providers’ recommendations.
“Wonder Woman” Smoothie Recipe
1 Banana
2 tbs of Sunflower Seed Butter
1 tsp of local honey
1 cup Blueberries (frozen or fresh)
2 handfuls of Spinach (fresh and rinsed well)
Ice cubes
1 cup milk or plant based alternative (oat, hemp, natural almond)
