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Diet and Nutrition for Healthy Pregnancy
  • Motherhood

Optimal Diet and Nutrition for Healthy Pregnancy

Katie WellsMay 19, 2011Updated: Oct 7, 2019
Reading Time: 6 min

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Wellness Mama » Blog » Motherhood » Optimal Diet and Nutrition for Healthy Pregnancy

Oh, pregnancy…. that wonderful time when everyone offers unwanted advice and your body changes in ways you didn’t know possible. Since I’m now in the third trimester of pregnancy myself, and starting to really “feel” pregnant, I thought I would offer my own completely unsolicited advice for a healthy pregnancy. (If you’re pregnant, you are probably getting advice from the grocery store cashier, relatives, and complete strangers, so why not?). I am not a doctor, midwife, or medical professional, just another mom who has been there too!

This is only the fifth time I’ve been through all the joys of pregnancy (read about my previous pregnancies here), so I certainly don’t claim to have all the answers, but thought I’d share what I’ve learned along the way!

Healthy Pregnancy Begins Before Conception

From experience, I know that the best time to begin a healthy pregnancy regimen is before you conceive. Having a strong nutritional system in place not only increases your odds of healthy conception, but will also help your body handle the transitions of early pregnancy without all the discomfort.

For those struggling with achieving a pregnancy, optimizing diet and lifestyle factors can make a tremendous difference in successfully conceiving naturally.

Having positive dietary and lifestyle habits in place will also help minimize the discomforts of pregnancy and make sure baby is getting optimal nutrition as well.

Pregnancy Nutrition

Ensuring optimal nutrition during pregnancy is one of the best gifts you can give your baby. Doctors warn of the foods to avoid (cold cuts, excess caffeine, soft cheeses, alcohol, etc.) but few give detailed advice on what optimal pregnancy nutrition should look like.

I certainly had to navigate these waters myself during my first few pregnancies, and I’ve noticed that as my diet and health have improved, my pregnancies have gotten much easier.

Unfortunately, for many women, eating the best diet for baby during pregnancy requires forgetting all the conventional wisdom they’ve ever been told on health eating.

Low fat diet- not good!

“Healthy whole grains” – not so good either!

Keeping blood sugar stable with little carb snacks all day- not really!

A woman’s body is quite literally building an entire human being during pregnancy, and as such, she needs a lot of quality sources of all the things needed to support the human body- mainly proteins, fats, vegetables and fruits, and certain supplements she can’t adequately get from food. Eating right during pregnancy benefits not only baby, but mom as well… from balancing hormones to preventing stretch marks.

Foods to focus on during pre-conception, pregnancy and breastfeeding:

  • Protein: Most women need 80+ grams of protein every day for healthy pregnancy. Some research shows lower risk of preclampsia and other complications with adequate protein, and some women report less morning sickness when they consume this much protein.
  • Fats: This is often the biggest hurdle for many women, but consuming adequate fats is absolutely vital to baby’s organ and brain development. Women should focus on healthy sources like meat (including red meat), butter, eggs, olive/oil, coconut/oil, nuts, limited dairy, etc.
  • Vegetables and Fruits: Vegetables and fruits have a variety of vitamins, minerals and fiber that are helpful during pregnancy. Eating a varied diet including a lot of green leafy vegetables can also help raise Vitamin K levels.
  • Water: A woman’s blood volume actually increases during pregnancy and her body has to supply fluid to replenish the amniotic fluid the baby is in. Drinking enough water (usually around a gallon a day) can help fight off morning sickness and also helps prevent constipation and make sure mom and baby are properly hydrated.

Foods to avoid during pre-conception, pregnancy and breastfeeding

  • Caffeine: There are a lot of conflicting opinions on if caffeine is safe during pregnancy and if so, how much. It certainly isn’t necessary, and is best avoided. If you do consume caffeine, limit to one cup a day and not from soda.
  • Processed Foods: With up to 200 chemicals found in the umbilical cord blood of some babies, there is certainly good reason to avoid any unnecessary chemicals in foods or environment. Processed foods also offer little nutrition and can lead to constipation and blood sugar instability (which can cause morning sickness).
  • Vegetable Oils and Fats: As I’ve explained before, vegetable oils and other omega-6 fats are foreign to the body and there is no need for them. They have even been linked to cell mutation and cancers, and should especially be avoided by pregnant women due to the rapid cell development of the unborn baby.
  • Grains and Sugars: Grains and sugars are certainly not the most nutrient dense food choices, and in some people, they can even cause health problems. Pregnant women should focus on the most bioavailable and dense sources of nutrition, which means choosing meats, fats, and vegetables/fruits over grains, sugars and baked goods.

Supplements For Healthy Pregnancy

Supplement needs can vary by woman, and all supplements should be approved by a doctor or midwife to ensure safety during pregnancy. In general, pregnant women have higher nutrient needs and often supplements are the only way to get adequate nutrients.

These basic supplements are ones that are often beneficial during pregnancy:

  • Probiotics: Best obtained from high quality supplements, fermented foods, and beverages like water kefir and kombucha. Since a baby  is born with a sterile gut and then has his or her gut bacteria begin to develop based on the beneficial (or not) gut flora of the mother this is an important factor! Adequate Probiotics can also help reduce the risk of Group B strep, and have even helped get rid of Group B strep before delivery when probiotic supplements or organic plain yogurt are used vaginally.
  • Omega-3s, DHA, RHA– Adequate good fats are absolutely essential for baby’s development and it is difficult to get enough from diet. Supplementing high quality sources of these fats can help reduce risk of complications and give baby the necessary nutrients for good development. Sardines are a great food source.
  • Vitamin D– This article reports that “Compared to women who took 400 IU of vitamin D daily, those who took 4,000 IU were half as likely to develop gestational diabetes, pregnancy-related high blood pressure, or preeclampsia, Wagner says. They were also less likely to give birth prematurely.” Vitamin D needs vary, but many doctors are now suggesting at least 4,000 IU and up to 10,000 IU a day.
  • Folate– Well known for its preventative effects against spina bifida and other developmental struggles, folate is another important supplement. The current recommendation is 400 micrograms, though many doctors recommend 2,000 micrograms or more for optimal development, and folate is water soluble and difficult to overdose.
  • Iron– Anemia can cause serious complications during delivery, and is easy to prevent. If blood tests show that iron levels are low, iron supplements may be necessary, but things like cooking with cast iron pans, eating red meat/grass fed liver and eating a variety of fats and vegetables can help optimize iron levels. I personally much prefer to get this from food rather than supplements.

Herbs During Pregnancy

Consult with a qualified herbalist, midwife, or doctor before taking any herbs during pregnancy! This chart gives a basic breakdown of herbs that are helpful, and ones that should be avoided.

If your doctor or midwife approves, some herbs can be very beneficial during pregnancy. My favorite is to make a strong tea that I drink throughout pregnancy using the following herbs:

  • Red Raspberry Leaf (4 parts)
  • Nettle Leaf (1 part)
  • Alfalfa Leaf (1 part)
  • Peppermint (1 part or less)- optional

I blend these dried herbs and make a strong tea by putting 3/4 cup or more in a large glass jar and filling with boiling water and letting sit overnight. I strain, and keep iced in the fridge.

Red Raspberry Leaf:
Red Raspberry Leaf: it is an all-around excellent herb to use for pregnancy. It is a uterine tonic, anti-abortive, and helps prevent infection. Aids in preventing cramps and anemia. Prevents excessive bleeding during and after labor and will facilitate the birth process by stimulating contractions.

Peppermint:
Peppermint: after the first trimester, may be used to help digestion, soothe the stomach and overcome nausea. It is an all-over body strengthener and cleanser.

Alfalfa Leaf and Nettle Leaf:
Can will guard against excessive bleeding as they have vitamin K; will improve kidney function and help prevent hemorrhoids.

Weston A. Price Diet:

The Weston A. Price Foundation offers more detailed suggestions for diet during pregnancy and nursing, and I follow many of their guidelines, though I don’t include the grains in any form and am not always able to consume that much raw dairy. Always check with your own doctor or midwife to find out the best diet for you during pregnancy.

From the Weston A. Price website:

“1 quart (or 32 ounces) whole milk daily, preferably raw and from pasture-fed cows

4 tablespoons butter daily, preferably from pasture-fed cows

2 or more eggs daily, preferably from pastured chickens

Additional egg yolks daily, added to smoothies, salad dressings, scrambled eggs, etc.

3-4 ounces fresh liver, once or twice per week (If you have been told to avoid liver for fear of getting “too much Vitamin A,” be sure to read Vitamin A Saga)

Fresh seafood, 2-4 times per week, particularly wild salmon, shellfish and fish eggs

Fresh beef or lamb daily, always consumed with the fat

Oily fish or lard daily, for vitamin D

2 tablespoons coconut oil daily, used in cooking or smoothies, etc.

Lacto-fermented condiments and beverages

Bone broths used in soups, stews and sauces

Soaked whole grains

Fresh vegetables and fruits

Foods to Avoid

  • Trans fatty acids (e.g., hydrogenated oils)
  • Junk foods
  • Commercial fried foods
  • Sugar
  • White flour
  • Soft drinks
  • Caffeine
  • Alcohol
  • Cigarettes
  • Drugs (even prescription drugs)”

Interested in a more natural pregnancy?

Sign up for the world’s first pregnancy week-to-week series from a *natural* perspective! Created by my friend Genevieve from Mama Natural, the series shows you what’s up with baby, mama, and more each week. You’ll discover natural remedies for various pregnancy symptoms and prepare for your best and most natural birth!
Click the image below to get access now!

weekly pregnancy updates from a natural perspective - purple
Diet and nutrition options for staying healthy during pregnancy and nursing.

Category: Motherhood

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (188 Comments)

  1. Martha Mickelson

    October 17, 2011 at 12:07 AM

    Can you recommend any Paleo/Pregnancy links? I know people have talked of it but I’d love to know their meal plans!

    Reply
    • DeborahKWilson

      October 17, 2011 at 2:13 PM

      I am 16wks with baby #5 and have been following a normal Paleo diet since 9wks. This has been the best I’ve felt during any pregnancy by far! I eat more sweet potatoes and fruit than I might if I were trying to lose or maintain a non-pregnant weight.

      Reply
  2. Martha Mickelson

    October 17, 2011 at 12:07 AM

    Can you recommend any Paleo/Pregnancy links? I know people have talked of it but I’d love to know their meal plans!

    Reply
  3. Sally

    September 25, 2011 at 8:23 PM

    Hi there. Where do you buy your herbs for the tea? Love to know. Thanks! 

    Reply
  4. Deborah wilson

    September 3, 2011 at 7:37 PM

    I am 10 wks with my 5th child. I lost the baby weight after each one, but was the fittest and healthiest I have ever been when I got pregnant this time around. Even my husband said I looked the best he’d ever seen me in 12 years! (Maybe that’s why I got pregnant??!) All that because I stopped eating grains, dairy and processed foods. Our family has made a huge change to a more natural lifestyle in every area in that past two years and it’s great! The thing is… now that I’m pregnant I feel awful! I have vomitted every afternoon since I was 7 weeks. I’d like to keep eating right, but the only things that sound good are white rice, mased potatoes, french fries and bagels! Any suggestions to curb my nausea? How do I get enough protein when heavy meats just don’t sound good right now?

    Reply
    • Wellness Mama

      September 8, 2011 at 1:42 AM

      First trimester is tough! I always tried to get some protein in first thing in the morning if possible and then if I didn’t feel like
      eating the rest of the day, I didn’t. Sparking water with lemon juice helped a lot, as did ginger pills and a tincture made with ginger, mint, fennel etc. If you do eat more starchy foods, which is fine in pregnancy in moderation, just go with healthy options. For instance: make fried potatoes or sweet potatoes in tallow instead of vegetable oil, or make cauliflower mashed potatoes with lots of salt and
      butter. You can also make a lot of alternatives with coconut or
      almond flour and get more protein in.

      Reply
  5. Ryan

    May 23, 2011 at 8:47 PM

    This is maybe slightly off topic… but not too much… I’ve been meaning to ask – I’ve seen on other posts that you sometimes steep stevia leaf with your tea to make a kind of herbal iced tea – what kind of ratio do you use for herbs and stevia leaf? I know too much stevia can taste yucky and bitter, but now that summer is finally here I thought it would be nice to try making some herbal iced tea! (I already drink most of the herbs you mentioned above as a hot tea with celtic sea salt before bed)

    Reply
    • Wellness Mama

      May 24, 2011 at 2:51 AM

      It depends on which herbs you are mixing with. Generally, I think its
      about 8 parts tea to 1 part stevia. For a cup of hot tea, a tiny
      pinch works, for a gallon, I add up to a tablespoon or so.

      Reply
  6. Anne Bogel

    May 19, 2011 at 10:54 PM

    I was following a paleo diet when I got pregnant with my fourth, and one of my regrets is not sticking to it.  I have issues with hypoglycemia while pregnant, and I realized pretty quickly that I needed to eat more carbs than I’d been accustomed to keep from feeling woozy.  I went for granola bars, but it would have been much smarter to do green beans and sweet potatoes! 

    Eating the junky carb sources during pregnancy made it much harder to resume healthy eating after delivery, not to mention losing the baby weight! 

    Thanks for sharing this message with expecting ladies, and those who hope to be one day!

    Reply
  7. Daria

    May 19, 2011 at 8:00 PM

     I’ve never been pregnant but I’m trying to be now.  I’m following a Paleo diet now. I’ve heard many good things so far. One of my big fears is that (if I do get pregnant) the hospital would try to push formula if the baby doesn’t “latch” right away.  I know the breast milk on a fat rich diet is supposed to be better nutritionally, does it somehow help with the baby taking to breastfeeding?

    Reply
    • Wellness Mama

      June 14, 2011 at 4:30 AM

      Getting enough good fats (and drinking enough water) will help your
      milk come in more quickly and will make the milk more nutrient dense
      for the baby. I also make sure to get enough vitamin D, and K,
      especially around delivery, as it also makes delivery easier! I would
      recommend talking to a good lactation consultant before the baby is
      born so you are prepared to help the baby latch… in the end,
      remember that it is your child and you can refuse formula or other
      treatments you disagree with!

      Reply
    • Lindsay

      August 1, 2013 at 3:03 PM

      It doesn’t help with their latching, but with it being your first baby I can’t recommend strongly enough to find a Le Leche League consultant. I wish I had one with my first, and did with my second (which wound up being a MUCH better experience, for me and my baby). The first baby I wasn’t eating paleo or grain free and she had some trouble gaining weight, and I also had trouble keeping up a good milk supply. My consultant came when my second was a week old (I was eating grain free, high healthy fats) and she helped me with my nursing but my baby had already gained her birth weight back without being in the best nursing position.
      Hope this helps!

      Reply
  8. Kuwanna

    May 19, 2011 at 7:58 PM

    I’m in my second pregnancy and just like the first, I went from a really strict diet to craving all sorts of meats and fat-rich foods.  Both times I went through an eggs or omelet for breakfast phase and I have found this time that without enough protein in my breakfast, I’d be feeling sick and needing to eat again before I even left the house!  I had an aversion to anything lean, whole grain, and low calorie…anything the mainstream considers ‘healthy’ lol.  In my second trimester with my first, all I wanted was lean meats, fruits, and veggies…had a former bread and muffin lover gone Adkins?  But it made sense, as my body was asking for what it really needed.  So I listened and that is what I ate.  And I had a very healthy first pregnancy and though long, a natural and healthy delivery.  I’m feeling better these days with my #2 but still find I’d like a meat source with my meals at least twice a day.  I’m someone who once was ‘vegan until 5:00’ for ‘health reasons,’ but these days no longer lactose intolerant, I eat what my body asks for.  And I love organic apples.  🙂

    A friend of mine was just diagnosed with gestational diabetes and has a blood glucose monitor.  Her diet has been very carb heavy and I wonder if it may have contributed.  I don’t know, but she has made the effort to start limiting her carbs.

    Thanks for posting this article, for me it was very timely!  🙂 

    Reply
  9. Karyn

    May 19, 2011 at 4:04 PM

    I had to eat low carb for my second, third, and fourth pregnancies in order to avoid gestational diabetes. This was quite difficult in the first trimester, as Rebekka pointed out, but those labors were short and as easy as labor can be (under one hour for each). I also found my recuperation time quicker when I was eating better. I like that you included that herbal tea – fine herbs, all of them. You could also add red clover.

    And to Rebekka, when my blood sugar started creeping up, my holistic OB told me to cut out nearly all of the carbs and I even went into ketosis. I was worried about this but he was very pleased – so I guess it’s okay to make a big diet change during pregnancy!

    Blessings to both of you during your pregnancy! 

    Reply
    • Wellness Mama

      May 19, 2011 at 4:59 PM

      Great input! Thanks for sharing. I’m hoping that this labor will be
      shorter and easier than my past ones… and if this pregnancy is any
      indication, hopefully it will. Did eating this way keep you from
      experiencing the gestational diabetes?
      Thanks!
      Katie

      Reply
      • Karyn

        May 19, 2011 at 8:32 PM

        Yes, I avoided the gestational diabetes – my blood sugar levels would only creep up when I started to “cheat” and eat too many carbs. My body definitely responds well to low carb eating.  By the way, I think I read on one of your other posts that you are planning on a homebirth – I can’t recommend it enough!

        Reply
    • Mazaltaj

      November 30, 2011 at 10:48 AM

      Wow, you had an unusual OB!  Good for you (and for him)!!

      Reply
    • Kimberly

      December 17, 2015 at 1:57 PM

      I have been watching my carbs as well. I gain weight so easily when it comes to pregnancies. I was concerned about cutting my carbs and going into ketosis. I have read so many things that go against it. My physician’s assistant said it wouldn’t be a problem to go low carb but I am afraid that maybe she doesn’t know better. I don’t want to harm the baby. It’s nice that everything worked out with you.

      Reply
    • Tasha L.

      February 2, 2016 at 9:08 PM

      I know this post is from a long time ago, but I wanted to comment about using Red Clover herb during pregnancy. I used a lot of Red Clover herb while healing from cancer naturally, but I do not recommend taking it internally during pregnancy. It is a powerful blood cleanser. Once I accidentally took some during pregnancy (my children thought they were making me red raspberry tea, but actually put red clover in instead), and I broke out in a rash, similar to the rashes I had when I did too much to cleanse during cancer.

      Hope this is helpful,
      Tasha L.

      Reply
  10. Rebekka

    May 19, 2011 at 2:50 PM

     Yay! I’ve been wondering about this lately. A couple years ago I did low-carb quite successfully (lost a lot of weight and felt really good) but fell off the wagon (mmm, candy!). Now I’m 25 weeks into my first pregnancy, which has been pretty carb-heavy so far – I couldn’t stand anything that wasn’t bland and bread-based during my first trimester, and now I crave sweet things. I’ve been working at cutting back because I’m overweight and at risk for GD and a big baby, but have been hesitating about throwing myself into a diet change while pregnant. (Especially because I have some medical issues, so I have lots of contact with health professionals who like to talk about what I eat. My midwife in particular likes to tell me to take it easy with carbohydrates AND make sure I eat lots of whole grains! (What does that even mean??!!))

    My earlier low-carb attempt was with a high-protein focus, but I could never come up to the recommended grams of protein for my weight, I simply didn’t have the appetite for it. (Also, I had stomach issues with it, and I really don’t need any extra “stopping” factors while pregnant, thanks.) Would it be better to focus on cutting out grains and sugars and focus on getting enough vegetables and fats with a side of protein, or does the meat really need to be the center of the meal?

    Reply
    • Wellness Mama

      May 19, 2011 at 4:58 PM

      I’d say that cutting out the grains and sugars would be a huge step,
      and that you certainly don’t have to force feed yourself protein if
      your body doesn’t handle it well. Maybe try entering everything you
      eat for a few days into fitday.com though, you might be eating more
      protein than you think. The fats are definitely very important
      though, so if you are getting those, and limiting the grains/sugars,
      you should be fine. Personally, I think a major dietary change during
      pregnancy is no problem, especially if it is a change for the better!
      Congrats on your pregnancy!

      Reply
      • Nicole

        July 16, 2014 at 7:14 PM

        I am currently going through the process of invitro fertilization for the first time. I just read your post on changing habits to conceive naturally, and it was very helpful. I know that I should not take any of the supplements while taking the hormone injections, but would the diet be safe to try? I’ve been trying to change to a more natural lifestyle for a while. I really enjoy your blog! Thanks for sharing!

        Reply
        • Aspen

          November 6, 2014 at 8:07 PM

          Hi Nicole,

          I am newly pregnant after 1.5 years of trying. I firmly believe that my diet was the #1 reason we finally conceived. In fact the VERY FIRST cycle after cutting out sugar and processed foods, we successfully conceived. Also now that I am off the sugar roller coaster, I have very little nausea. Who knows if that will change as the pregnancy progresses, but I absolutely 100% agree that breaking free from the sugar addiction is the way to go if you struggle with blood sugar and with fertility.

          Hope that helps!

          Reply
    • Mary

      May 19, 2011 at 5:25 PM

      I’m in sort of the same boat, Rebekka. I see 3-4 doctors regularly, including an endocrinologist. Just do what I do. Smile and nod and agree with them, then do what you know is best for your body and baby. They can’t follow you home! 

      If you’re getting enough fat, that will help. Can you stomach protein powders? I know they’re not ideal, but your baby does need the protein. I agree with W.M.; checking fitday.com first to check your protein intake is a great idea. I’ve heard that Americans get more protein than they think, so maybe you’re doing okay.

      Reply
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