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Pregnancy Nutrition Cheat Sheet

  • Writer: janktyme
    janktyme
  • Jan 14
  • 2 min read

Congratulations on your pregnancy! Nutrition plays a key role in supporting both your health and your baby’s development. Use this cheat sheet as your guide to nourish your body and make informed food choices.


Key Nutrients for Pregnancy

  1. Folate/Folic Acid

    • Why It Matters: Helps prevent neural tube defects and supports healthy brain and spinal cord development.

    • Sources: Leafy greens, lentils, asparagus, fortified cereals, oranges.

  2. Iron

    • Why It Matters: Supports increased blood volume and prevents anemia.

    • Sources: Lean meats, spinach, lentils, tofu, fortified cereals. Pair with vitamin C-rich foods (e.g., oranges, strawberries) to enhance absorption.

  3. Calcium

    • Why It Matters: Supports baby’s bone and teeth development.

    • Sources: Dairy products, fortified plant-based milk, kale, broccoli, almonds.

  4. Omega-3 Fatty Acids

    • Why It Matters: Supports baby’s brain and eye development.

    • Sources: Salmon, walnuts, chia seeds, flaxseeds, omega-3 supplements (check with your ND).

  5. Protein

    • Why It Matters: Helps with baby’s growth and development.

    • Sources: Eggs, chicken, beans, lentils, Greek yogurt, nuts, seeds.


Foods to Include Daily

  • Vegetables: Aim for a variety of colors (e.g., spinach, carrots, bell peppers).

  • Fruits: Fresh or frozen, focus on nutrient-dense options like berries and citrus.

  • Whole Grains: Quinoa, oats, brown rice, whole-grain bread.

  • Healthy Fats: Avocado, olive oil, nuts, seeds.

  • Hydration: Drink at least 8-10 cups of water daily; herbal teas (e.g., ginger or raspberry leaf) can be beneficial.


Foods to Avoid or Limit

  1. High-Mercury Fish (e.g., shark, swordfish, king mackerel): Mercury can harm baby’s developing nervous system.

  2. Raw or Undercooked Foods: Sushi, runny eggs, or undercooked meat can increase the risk of foodborne illnesses.

  3. Unpasteurized Dairy Products: Can contain harmful bacteria.

  4. Excessive Caffeine: Limit to 200 mg per day (about one 12-ounce coffee).

  5. Alcohol: No safe amount during pregnancy.


Simple Meal Ideas

  • Breakfast: Greek yogurt parfait with berries, granola, and a drizzle of honey.

  • Snack: Sliced apple with almond butter.

  • Lunch: Grilled chicken salad with mixed greens, quinoa, avocado, and a lemon vinaigrette.

  • Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.

  • Evening Snack: Hummus with carrot sticks or whole-grain crackers.


Supplements

  • Prenatal Multivitamin: Ensures you’re meeting daily nutrient requirements.

  • Vitamin D: Supports immune function and bone health.

  • Probiotics: Promotes gut health and may reduce the risk of pregnancy-related complications.

Consult your naturopathic doctor before starting or adjusting supplements to ensure safety and proper dosages.


Quick Tips for Managing Common Pregnancy Symptoms

  1. Morning Sickness: Eat small, frequent meals; ginger tea or crackers can help.

  2. Heartburn: Avoid spicy and acidic foods; eat smaller meals.

  3. Constipation: Increase fiber intake (e.g., fruits, veggies, whole grains) and stay hydrated.

  4. Fatigue: Prioritize rest, and include energy-boosting snacks like nuts or fruit.


Stay Empowered!

Your pregnancy journey is unique. Nutrition is just one piece of the puzzle, and small, consistent choices add up to big benefits for you and your baby. If you need personalized guidance, I’m here to help.


Ready to take charge of your prenatal nutrition? Book an appointment today to create a tailored plan that fits your needs.


Download the Pregnancy Nutrition Cheat Sheet



 
 
 

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