Nutrition for Pregnant Mamas

Even though it may seem daunting, the ideal pregnancy diet is pretty simple, and it's not that different from the ideal diet for anyone, pregnant or not.

I was pregnant from Fall 2022 to Spring 2023, and I won't lie. In trimester 1, I resorted to eating a lot of foods from my pre-nutrition life: bagels with cream cheese, pizza, and ice cream. I felt sick every single morning for the first 10 weeks of my pregnancy, sometimes all day, and all I could really stomach was carbs. I don't regret this, feel guilty, or make any excuse for it. I did what I needed to do to get through the day, and these high calorie foods actually helped. I ate them all day and night (even right before bed). I wouldn't necessarily recommend them, but the good news was that the nausea faded and I could eventually stomach much more nutritious food later on, and cravings for anything weren't too extreme.

In pregnancy, we basically need more calories. We need to focus on protein, healthy fat, and moderate carbohydrates. We want whole foods with loads of nutrients. We want blood building foods with lots of iron. We want to avoid foods to which we are sensitive, and promote healthy digestion with fiber.

Protein

Your body is building a whole other set of new cells, and it needs protein to do so. The more protein you consume, the better you will feel. Adequate protein will help with nausea. If you are an omnivore and can stomach meat, definitely opt for animal-based protein like fish, beef, chicken, eggs, etc. If meat is a struggle to consume especially in trimester 1, consider adding in vegetarian sources of protein such as:

• cottage cheese, greek yogurt, and other high protein dairy foods

• legumes (lentils, beans, etc)

• grains (quinoa, oats, etc)

• nuts and seeds (almonds, pumpkin seeds, etc).

Plant-based protein is not complete protein (with a few exceptions like soy, quinoa and a few others), so a good rule of thumb is to always eat multiple plant-based protein sources together. Think: legumes + grains, and nuts/seeds + legumes: rice and beans, pasta and peas, etc.

A good protein goal for most pregnant women would be AT LEAST 80g of protein per day, increasing as the pregnancy goes on. The "normal" range is from 75g - 100g.

Amount of protein in common food sources:

1 egg = 6g

3.5oz serving of chicken breast = 30g

3oz serving of steak = 23g

4oz serving of salmon = 20g

4oz serving of rice and beans = 7g

4oz serving of cottage cheese = 13g

Tips for Protein Consumption with Nausea

• Consider a big bowl of stew or soup with multiple sources of protein, especially if you are struggling to consume meat (ex. lentil curry with rice on the side).

• use protein powder in a smoothie to attain your protein goals

• add grass-fed dairy, even just temporarily

• consume animal proteins in a stew or soup so that it's almost hidden and not as strong tasting

• find which proteins you can stomach, and regularly consume those

• eat nuts and seeds for snacks and extra protein-boosts

Healthy Fat

Fats are vital for healthy and happy hormones. They are essential during pregnancy because they build the fetus's brain, nervous system, eyes, and more. A lot of prenatal multivitamins now contain omega-3 fatty acids for this reason. As women, we always want to be consuming healthy fats to support our menstrual cycles, and in pregnancy healthy fats become even more important.

Fats are also high calorie foods, which is great for the pregnant woman, who needs extra calories for the developing baby. Fats also help to balance blood sugar which tends to become a little tougher to manage later in the pregnancy. And finally, because they add calories, fat consumption may also be helpful for nausea.

Healthy Fat Sources

• fish and shellfish (salmon, trout, sardines, oysters, etc)

• nuts and seeds (pumpkin, flax, walnuts, etc)

• fruit and their oils (coconut, olive, avocado)

• grass-fed dairy (cottage cheese, greek yogurt, etc)

Fiber / Other Whole Foods

In pregnancy, digestion can go a bit out of whack. Some women develop constipation or diarrhea, especially during trimester 3. It may not be totally preventable as there is a lot going on in our bodies hormonally, but fiber will help regulate digestion.

Fiber-rich foods also tend to be really nutrient-dense foods, full of vitamins, minerals, and other important compounds. So this section is the "everything else" section - vegetables, fruits, herbs, fermented foods, grains, etc.

A good rule here is to eat the rainbow and focus on whole foods.

• colourful fruits and vegetables from all families (leafy greens, starchy vegetables, berries, etc)

• probiotic foods (sauerkraut, etc)

• legumes

• whole grains

• nuts and seeds

• fungi (mushrooms)

• sea vegetables (kelp, etc)

I'd also recommend you avoid foods to which you are sensitive, but these foods may change while you are pregnant. Pay attention to which foods trigger your heartburn, for example, and either cut those foods, reduce your consumption, or change the timing. If you know dairy triggers eczema, for example, avoid it if you can.

Sample Diet Plan for a Pregnant Mama

Breakfast (within an hour of waking)

Cup of green tea

3/4 cup of grass-fed cottage cheese, handful of berries, handful of almonds

Plant-based: vegetable and berry smoothie with coconut milk and protein powder

Snack: 2 hard boiled eggs

Plant-based: handful of nuts/seeds, banana

Lunch

Salad with chicken breast, pumpkin seeds, avocado, mixed veggies, olive oil

Plant-based: same salad as above - substitute quinoa for chicken

Snack: hummus and vegetables

Dinner

Baked salmon, sweet potato, steamed broccoli

Plant-based: lentil and butternut squash stew with brown rice

Bedtime snack: yogurt and berries

Conclusion

If I could leave you with a few takeaways, they would be:

• increase your protein and fat intake

• eat whole foods, and

• eat the rainbow.
  

If you still need support, I suggest you work with a nutritionist or other healthcare practitioner to design a meal plan that you are happy with, makes you feel good, and supports your pregnancy and your body. Send me a DM - I'd love to support you on your pregnancy journey.

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