A Guide to Nourishing Yourself and Your Baby during Pregnancy

What to eat, where to begin, you have a human growing inside of you ... here is a general breakdown of where to start plus a few great books to help you along the way.

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Understanding Nutrient Needs During Pregnancy:

• Pregnancy increases your need for certain nutrients, including folate, iron, calcium, omega-3s, and protein, to support your baby's growth and development.

• Aim to include a variety of nutrient-dense foods in your diet to ensure you're meeting your increased nutritional needs during pregnancy.

• Layering in a prenatal while your pregnant or even trying to become pregnant is ideal for proper nutrition.

Building a Balanced Pregnancy Diet:

• Focus on incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals and snacks.

• Choose a rainbow of colorful fruits and vegetables to ensure you're getting a wide range of vitamins, minerals, and antioxidants.

• Include sources of lean protein such as poultry, fish, beans, lentils, tofu, and nuts to support your baby's growth and development.

Choosing Nutrient-Rich Foods:

• Prioritize whole, unprocessed foods over highly processed or refined options.

• Include sources of folate-rich foods such as leafy greens, citrus fruits, beans, and fortified grains to support fetal development and reduce the risk of neural tube defects.

• Incorporate sources of iron such as lean meats, poultry, fish, beans, lentils, and fortified cereals to prevent iron deficiency anemia during pregnancy.

Meeting Increased Calcium Needs:

• Include calcium-rich foods such as dairy products, fortified plant-based milk alternatives, leafy greens, tofu, and almonds to support bone health and fetal development.

• Consider taking a calcium supplement if you're unable to meet your calcium needs through diet alone.

Staying Hydrated:

• Drink plenty of water throughout the day to stay hydrated and support healthy circulation, digestion, and nutrient absorption.

• Aim to drink at least 8-10 cups of water daily, and listen to your body's thirst cues to ensure you're adequately hydrated.

Please make sure to consult with your doctor in reference to all supplements and food choices to avoid and include during this sensitive time.

Resources we recommend:

Free Pregnancy One-Sheet

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