Eat This, Not That! Prenatal and Postpartum Nutrition
Pregnancy is an exciting time. But, it can also be filled with uncertainty. Proper nutrition in each trimester is essential for a healthy pregnancy and a healthy baby, but figuring out what to eat can feel daunting. Especially when you’re nesting, choosing baby names, and preparing for the transition to motherhood.
Combine your favorite prenatal vitamin with whole foods to nourish your body and your baby throughout pregnancy and into the fourth trimester.
First Trimester
In the first trimester your baby’s neural tube, heart, and other organs are beginning to form. Vitamins A and B, especially folate, are important for brain, heart, and organ development. If you’re experiencing morning sickness in the first trimester, do what you can to ensure the foods you are able to keep down are whole, healthy foods along with your prenatal vitamin.
Eggs have high level of B vitamins, especially B12 and are an excellent choice in early pregnancy if they are healthy for your diet.
Add in fresh greens, avocado, a little cheese, and whole grains for a nutrient boost.
Foods to focus on in the first trimester.
A Vitamins: leafy greens, tomatoes, red bell peppers, orange and yellow vegetables like sweet potato, zucchini, and other squash.
B Vitamins: eggs, whole grains, legumes (think black beans or hummus), citrus foods, avocado, meat/poultry/fish,
Second Trimester
In the second trimester and throughout your pregnancy your baby’s teeth and bones are in the process of forming. Sufficient iron intake will also help to aid in the distribution of oxygen to your baby. Give your body and baby the extra nutrients it needs with whole, healthy foods. Consider prepping two to three meals once or twice a week to give yourself more down time in the evenings. If you don’t have to take the time to prepare dinner, maybe you can sneak in gentle exercise or a nap!
Nutrient rich meals don’t have to be complicated.
Choose your meat and add in a vegetable or two. Serve alongside a complex carbohydrate like jasmine rice and enjoy!
Nutrient Dense Foods
Iron: The body absorbs iron best from meat (Heme iron), but can also absorb some iron from plant based foods (non-heme iron). Chicken, lamb, salmon, eggs, tofu, oats, chickpeas, and nuts
Calcium: eggs, tofu, white beans, almonds, salmon, broccoli, and dairy
Not eating dairy? No problem.
Calcium is naturally present in many whole foods, and is present in some fortified juices and cereals.
Third Trimester
In the third trimester, your baby rapidly gains weight and matures. Continue to consume whole, nutrient dense foods to both your own needs and to support your growing baby. In these final months, focus on Omega-3 fatty acids, especially DHA which are integral for your baby’s developing brain and eyes. Fiber will help keep your bowels moving regularly and aid in preventing constipation. If you’ve been experiencing constipation so far in your pregnancy, now is a good time to add in more fiber.
Eat healthy in style.
Whip up a chia seed pudding in the evening for a nutrient rich breakfast. Top with fresh or frozen berries, nuts, and even mix in a little nut butter for extra protein.
Nutrient Dense Foods
Omega-3 Fatty Acids: fatty fish (e.g., salmon, sardines), walnuts, chia seeds, and flaxseeds
Fiber: fruits, vegetables, whole grains, legumes, and nuts.
Postpartum
Proper nutrition in the fourth trimester is essential for healing. After giving birth you have a dinner plate sized wound in your abdomen. If you’re breastfeeding your body needs even more nutrients to continue to support your baby when they are earthside.
Calcium should be a major part of your postpartum meal planning.
When it comes to calcium in particular, your body will take what it needs from your nutritional stores to give your baby the nutrients they need. If you aren’t fueling with proper nutrition, your body will take the calcium it needs directly from your bones. Want to reduce your risk of osteoperosis later in life? Don’t skimp on the calcium!
Continue eating whole, healthy foods postpartum. Keep your meals simple and ask a partner, friend, family member, or doula to meal prep for you. Meals that can be frozen and quickly reheated are perfect. Think breakfast burritos stuffed with eggs, cheese, veggies, and spinach or bone broth plus a few servings of cooked meat and veggies to add in later.
I highly suggest setting up a nursing station next to your rocking chair or area you will be feeding your baby. Stock it with essentials for YOU like nuts, dried fruit, apples or other fruit that doesn’t require refrigeration, nipple cream, burp cloths, water, tissues, a book, and a phone charger. You can also add in baby essentials like diapers and wipes.
Find out more ways to prepare for postpartum in my free postpartum planning guide.
Consider hiring a postpartum doula to help you thrive in the postpartum period. If a doula isn’t your budget, you can opt to register for “doula hours” for your baby shower, and you may even find a community doula, a doula with a sliding scale, or one willing to work pro bono.
If you’re interested in doula support and you’re located in the Puget Sound, reach out! I would love to get to know you and find out if we are good fit.
I can also work with you to prepare for biologically normal infant sleep, create safe sleep environments, set realistic expectations, and build confidence in your parent intuition with a sleep consultation.
