Nutrition Goals
Summer Salad: tomato, red onion, mango, cucumber, corn, and shrimp over arugula with apple cider vinaigrette dressing
Everyone’s pregnancy journey is going to be different, this includes nutrition.
Some women have horrible morning sickness and focus on getting anything into their body: i.e. toast and crackers with a side of ginger ale.
Other women, never have morning sickness but may have allergies or diet restrictions: i.e. vegetarian or vegan diets. This is why taking a prenatal vitamin is extremely important.
In the early stage of my pregnancy, I suffered from horrible morning sickness….. well actually it was afternoon sickness— I was sick every day between 4:30-5:30pm… apparently Coco did not like something at that witching hour.
I went to the doctor scared that I wasn’t giving her enough nutrition. He laughed and basically called my baby a parasite. The baby will steal from me what she needs, food at this point is mainly for me. BUT to make sure to take my prenatal vitamins.
Since I went through IVF I had been taking pre-conception pre-natal vitamins for months. I took the same vitamins until about 10 weeks into pregnancy then I switched to their other pre-natal that adds DHA-kind of fat like omega-3 fatty acids that help with growth and development: brain and eyes.
It is recommended to take a prenatal vitamin 30 days before IVF, but you can take it up to 6 months (which I had been doing.) This helps increase your folic acid intake, which can prevent spinal and brain birth defects. Your doctor will be able to recommend a good prenatal vitamin. I used Thera Natal Core prior to 1o weeks of pregnancy then switched to Thera Natal Complete. I’ve seen many people take Ritual, but I went with what my doctor’s office had recommended.
Salmon with Asparagus and shaved parmesan
For me, I care about a healthy baby and a healthy Momma. I work out at least 5 days a week for a minimum of 30 minutes a day. It’s normally a bit more and I usually incorporate some type of exercise even on my days off.
Exercising is good for me and for the baby. Keeping this in mind, on days where I’ve exerted more effort, I need to add more calories. I want to make sure the baby is getting the nutrition she needs, but I also want a healthy baby which means gaining the recommended weight: Not too little and Not too much.
Being pregnant isn’t a get out of jail free card to eat everything in site. In fact, this is probably the best reason in the world to change your bad eating habits and start eating healthy for the little munchkin inside you. This is why i’ve provided the CDC recommendation for weight gain by trimester based on pre-pregnancy weight.
Recommended Weight Gain during pregnancy: Not including twins
Underweight: 28-40lbs
Normal: 25-35 lbs
Overweight: 15-25 lbs
Obese: 11-20 lbs
Weight Gain by Trimester (based on normal pre-pregnancy weight)
1st Trimester: 1-4.5 lbs
2nd Trimester: appx 1 lb per week. (12-14lbs total)
3rd Trimester: appx 1 lb per week (weight gain often slows in the final month) (10-14lbs total)
To put in perspective of pre-pregnancy weight:
21% of women are underweight
32% are within normal range
48% are overweight
Nutrition by Trimester
First Trimester:
Fruits: 3-4 servings a day
Vegetables: 3-5 servings a day
Dairy Foods: 3 servings a day
Protein: 2-3 servings a day
Whole grains: 3 servings a day
In the first trimester, I focused on folate, which is great for the baby’s developing nervous system. Examples of folate rich food include: broccoli, oranges, avocado, eggs, asparagus, brussel sprouts, as well as Folate Fortified Cereals like granola.
Cereal was actually a life saver for me in the beginning of pregnancy because of my morning sickness. I needed simple carbs to absorb my prenatal vitamins and I didn’t want to rely on bagels, as there is limited nutritional value in them. Cereal, I felt better about, because I was getting the folate, calcium from the milk, and I added fruit on top!
Generally, I drink fresh orange juice which I find to also help build my immune system to fight off colds. OJ is high in calcium, folic acid, and vitamin C. It is also a good source of potassium which helps to lower blood pressure, sometimes high during pregnancy.
Avocado on Whole Grain Toast, topped with black beans and soft boiled eggs
Second Trimester: add appx 300 calories extra per day
Continue eating the “rainbow'“ and ensure you are getting well balanced meals like the first trimester. Proteins, Healthy fats, Complex Carbs, Vegetables, and plenty of Water!!! Make sure to stay hydrated. I tend to drink a lot of water normally, but I keep track of my water intake on My fitness Pal & Garmin Watch. My goal is to take in 100 oz of water a day. Everyone is different, but especially when you are taking vitamins make sure to get enough water.
I will generally drink water when I first wake up, and with every meal I also drink 8-16oz of water. It’s closer to 16oz because of the size of my water bottle. I’ve noticed to help with sleeping (not getting up every 5 seconds) I’ve needed to be mindful of my liquid intake close to bedtime. I try to stop drinking around 8, but that never happens… I am going to try harder so that I can get a little bit more sleep though. I also, keep a bottle of water next to my bed in case I want water in the middle of the night.
If you are working out or sweating a lot, make sure to add more water to replace what you’ve lost. On a hot day, or after a tough workout I will dilute gatorade with water so that I can replace the electrolytes. You need to find out what works for you.
In the Second Trimester, I’ve read that it’s important to focus on Vitamin D, Iron, and Omega-3 fatty acids. Vitamin D will help your baby grow healthy bones and teeth. Omega-3 fatty acids are important to brain development. Because your body is producing an extremely high amount of extra blood during pregnancy (4 lbs of “weight gained” is blood) make sure to focus on iron, to ensure you don't become anemic.
Vitamin D rich foods: mushrooms, yolk, cheese, yogurt, milk, soy milk, cereal
Omega-3 fatty acid rich foods: canola, chia seed, flax seed, walnut, soybeans, hemp, spinach, and (anchovies)
Iron rich foods: tofu, spinach, lentil, broccoli, whole wheat, strawberry, beef, egg, dark chocolate, tomato, poultry, quinoa, baked potato, cereal, pumpkin seed
Steak with mixed veggies
Third Trimester: add appx 300-450 calories a day
Continue eating healthy, but i’ve read that this is the time to eat foods that will give you more energy, including Vitamin K, which will help your body heal after birth.
Vitamin K: leafy greens like kale & spinach, veggies like broccoli & brussel sprouts, as well as meats, fish and eggs.
This is also the time to focus on eating those veggies, because the baby tends to have a wider palette based on what you eat in this time period!!
Food on a Daily Basis: How I make sure to get the good stuff!
Living through a pandemic is one thing, trying to eat healthy and stay sane during your first pregnancy is a whole other level of worry. In the beginning of our lockdown, I didn’t leave the house. Well, to be honest, not just the beginning of lockdown: the only time I left the house was for doctors appointments, about every 4 weeks until the last week of May.
Scott made all the necessary trips to the grocery store and sometimes what was available was slim pickings. I always asked for my Superfoods and sometimes they just weren’t available. Avocados were always available but they were overripe when we got them…and would go bad if they weren’t eaten immediately.
Kale and Spinach were nearly impossible. They were bad before they even entered the house. I was really nervous about getting the right amount of veggies and this was stressful. Fortunately, I get a shipment of meals and smoothies from Daily Harvest every month (24-26 to be clear.) Before stay-at-home orders, I usually made a smoothie before teaching Pure Barre or i’d make one for breakfast. Now, being pregnant, I add protein or chia seeds as well!
Daily Harvest offers everything from smoothies to flatbreads, as well as snacks and ice cream. Farm Fresh ingredients, ready to eat meals that are stored in the freezer so you don’t need to worry about your fruits and veggies going bad.
one of my go-tos! protein & fruit smoothie
In the mornings, I try to make sure and have protein with veggies or fruit if possible. I still have trouble with my vitamins (i’ve always had trouble stomaching vitamins) so I need to make sure and have some sort of carb to absorb them. Usually, I go for an English muffin with peanut butter. I’ve come across some great recipes for homemade breads and muffins and i’ve fooled around with the recipes to make them a little healthier:
I’ve opted for almond flour, coconut oil… etc.. this is also a result of the grocery problems. We stocked up on basics: flour, sugar, eggs, oil, milks and so forth but there were a few weeks that were pretty grim. So, we stocked up on all these alternatives, which by coincidence were the healthier options anyways!
Shalane Flanagan’s Superhero Muffins
Lunch is when I really try to get some veggies in, so if possible I will have a salad. During lockdown, this too was a struggle because getting fresh greens was a struggle. I relied on steaming veggies and my Daily Harvest Bowls.
And then Dinner is the best time for me to get a well balanced meal of Protein, Vegetable and healthy carbs. I generally always eat meat with dinner, when I wasn’t pregnant I lived off of sashimi and raw fish, so this has been an adjustment.
The odd thing about my pregnancy in the beginning, was that I am usually a meat lover. I hated meat! I couldn’t believe it. So, I started adding beans to a lot of my meals, and also ate a bunch of Salmon. Now, I am able to eat meat and am enjoying it again, but wow was this a total shock for me. I’m telling you I used to live off Protein from meats.
I’ve read a ton of books suggesting smaller meals throughout the day instead of 3 basic meals which can help with bloating and indigestion, but i’ve been sticking to 3 meals and when I need a snack, I make one. If i’m hungry I will eat, but I haven’t noticed any crazy food cravings thus far. Maybe further along I will need to adjust my routine, but as of now, this has worked for me.
Below I have added my superfoods list, which I try to get every chance I’m at the grocery store. These are foods I add to my meals or even plan around to ensure I’m getting the nutrients little Coco needs. In several books, I’ve read that what you eat can shape what the baby likes, especially in your 3rd trimester. So if you can get in a habit of eating fruits and veggies when the baby is growing, she may come out liking kale and spinach. This is what i’m aiming for.
Along with foods i’m trying to eat, there is also a bunch that i’m trying to avoid. This isn’t just the list of No-No’s you read about like : raw fish, soft cheeses, deli meats, alcohol etc. This is more just basic lifestyle goals.
My No list: Soda, Chips, Fried Foods, Candy (yes on vacation i’ve had some) Junk Food in general.
I’ve found that you only crave what you already eat. So as long as you keep healthy food in your house and get into a habit of eating a well balanced diet, I don’t have a desire for anything on the No-No list. As always, my best advice is to eat the rainbow, if you have a craving don’t restrict yourself, but enjoy things in moderation. If you have a bad meal or day, don’t sweat it, just try harder tomorrow. No one is perfect, but slowly making simple changes will impact your overall health.
Superfoods Grocery Wants:
Egg
Avocado
Salmon
Lentil
Sweet Potato
Berry
Broccoli
Green Vegetables
Bean
Pumpkin Seed
Chia Seed
and a few of my go-tos……
Favorite Snacks:
carrots and cucumbers with hummus
banana and peanut butter
cheese and crackers
pumpkin seeds (well any seeds)
homemade trail mix: sweet & salty usually
harvest bowls-mixed veggies (I usually eat half if its a snack)
fresh fruit popsicles on a hot day
Breakfast Go-Tos:
avocado toast with soft boiled eggs
cereal with fruit
yogurt with granola and fruit
eggs with vegetables with an English muffin and peanut butter
Smoothies
If you are looking for some additional reading on nutrition during pregnancy, since there are probably a million and a half books. I bought this amazing book called the The Whole 9 Months, it’s a book that lives in my kitchen and I will most likely continue to use it. The book offers insight to what the baby needs in every stage of pregnancy and the reasons why.
There are healthy recipes for every meal in the back of the book as well. I highly suggest this book, even just for insight on the baby’s development and how your nutrition impacts that.
These are just some nutritional goals I’ve outlined for myself during pregnancy. Everyone is going to have different needs and at the end of the day all you want is a healthy baby, so listen to your doctor and your body!