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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!
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Bacon Cauliflower Recipe
I’ve had digestive/health problems for 12 years since being exposed to toxic mold in college. I have a 9 month old baby with congenital hypothyroidism, which from my research looks like it could be linked to the toxic mold in my system. I’ve been following the Paleo diet about 3 years with some success, but still having trouble with allergies and major fatigue. I recently discovered the gaps diet and think it would help me a lot. I started drinking water kefir and taking Primal Defense. About a week later, I found out I’m newly pregnant. I have been experiencing some die-off symptoms, but I also have more energy than I have in a long time. Is die-off harmful to the baby? Is water kefir okay? I’m concerned about the alcohol content. And I’ve found mixed things about Primal Defense and pregnancy. Please give me information about die-off, especially during the first trimester. I am concerned about it, but I know doing nothing is also leaving my baby in a toxic environment, as I have major digestive problems, allergies, gas and bloating. Is it better to treat or wait?
I’d ask your doc or midwife on any supplements. My personal philosophy is that I don’t try to detox during pregnancy or nursing, but will try to eat healthier, even if it causes mild die off, since in the long run, it gives the baby a healthier environment. I do drink water kefir during pregnancy, as the alcohol is less than that in an over-ripe banana. Congrats on your pregnancy!
Hey Wellness Mama, I’m about 9-10 weeks pregnant, and sick all the time. I’ve been eating semi-paleo (meaning I do include grains on occation, but rarely, and always non-gmo) for almost a year now. There wasnt hardly a vegetable I didnt like, I loved eggs, and pretty much any kind of meat except pork… but now… I just cant handle any of those things, the smell of meat, eggs,vegetables, anything like that just sends me to the toilet puking my guts up. I litterally cannot stand eggs anymore, and that used to be a daily thing, one of my main sources of protein. The only thing I can even remotely stomach now are things like organic crackers, etc… and I hate that.. I try to stay away from grains as much as possible, or I did.. but now its either eat that.. or throw up everyday… Any advice would be so appreciated… because I absolutely feel like Im destroying mine and my baby’s health by eating so many grains, and not enough veggies and meat, but I just cant seem to stomach anything else
Hi Sarah… I’ve been there too and it is rough. On the one hand, know that the high levels of HCG in your blood are going to mobilize fat, protein and nutrients to feed your baby, so he or she should still be getting everything. Too much protein in early pregnancy can be a bad thing, though enough is important. Hopefully, the nausea will fade in a few weeks. In the meantime, can you eat fruit? coconut flour muffins? homemade coconut flour pancakes or waffles? homemade crackers? Even if you can just drink a smoothie, that would be better than nothing right now. As miserable as it is, don’t worry about forcing your body to eat foods it can’t stand right now, it will just make it harder to eat them later. Keep your fluids up and eat what you can, avoiding the really bad offenders (wheat, sugars, high fructose corn syrup, etc) if at all possible. Things like peppermint tea or organic ginger capsules may also help calm the nausea… hang in there!
I never thought about trying a fruit smoothie. The thought of one doesn’t make me gag; Ill definitely see if I’m able to stomach it. Though I don’t usually use coconut flour ( its a little on the expensive side) I should probably try to make some nut butter “cupcakes” or something like that. I used to make a carrot or pumpkin cake using raw nut butter an eggs as the “flour” The only thing that I have trouble with is feeling well enough to even get up to cook. I’ve been trying to sip some lemon ginger tea, because I know how ginger is good for an upset stomach… but I have to say, ginger really isn’t my favorite :/ But Ill try to down a smoothie, and see about some cupcakes. Thank you!
Just a tip… you can buy a small package of coconut flour for a very good price at most Wal Mart stores these days!
what are your thoughts on decaffeinated coffee? Im a huge fan of coffee, and it seems like one cup a day just isnt enough. I dont drink it for energy, its more of a relaxing drink, and it suppresses my appetite whenever I want to eat out of boredom, but I dont want to drink more than one cup a day because I dont want to put my baby at risk, would decaffeinated be a good replacement? or would it actually be worse, because I know its processed, but im not sure what process is used to remove the caffeine and if its healthy or not… thoughts?
Have you heard of Teeccino? If not, check it out! It’s an herbal coffee (organic, no caffeine, non-acidic) and I was amazed with the fact that it actually tastes like coffee (it just doesn’t smell like coffee when you’re making it)!
In order to make coffee or black/green tea decaffeinated, a harsh chemical solvent has to be used, almost all (if not all) of which are carcinogenic. So it’s better to either stick with your one cup of caffeinated joe, or just increase your herbal teas.
So I just found out that I’m pregnant and I am overwhelmed with what to do as far as diet, supplements, etc… I was in the process of going organic when I found out and it has sort of halted my plans lol I was wondering what foods should I while I’m pregnant and if I should take the prenatal vitamins? Women were having healthy babies wayyyy before they started prescribing them and I don’t think it’s necessary if you eat properly. Also, I don’t really want to eat too many animal products…So would eating a diet consisting mainly of nuts, fruits, and veggies be enough to supply me and my child with the necessary nutrients to have a safe pregnancy???
Do you eat eggs? Those are wonderful during pregnancy and the choline is great for baby’s development. You want to get at least 80-100 grams of protein a day during pregnancy to reduce the risk of preclampsia and other problems, and that is harder to do without animal products. I’d definitely include eggs if you are not going to eat meat. You don’t need a multivitamin necessarily, but if you have a high quality one, It wouldn’t be bad to take either. If you just found out, I’d take 800 mcgs of folic acid for at least the next month or so, as the spine development happens within the first 28 days and that alone can reduce the risk of spina bifida. Make sure to get in tons of healthy fats (coconut oil, avocado, olive oil, etc- no canola, peanut, vegetable oils) so baby has enough for brain and tissue development and get some good sun to get your vitamin D. Best of luck! 🙂
I just found out I’m pregnant as well, and want to start increasing my protein intake. I’m unsure how to get in 80-100 grams a day, though. Sounds like a lot! I’m generally not very hungry when I wake up, so eating a big, protein-rich breakfast is difficult. Do you have any recommendations for packing in that much protein? Thanks 🙂
I’m curious – do you eat raw cheese during pregnancy? I try to only eat raw dairy typically, but am not sure about the cheese while pregnant…. However, if I have never gotten sick from raw dairy while not pregnant then what are the chances it will happen while I am pregnant…? Thanks!
Personally I wouldn’t risk raw dairy…a couple of months before this pregnancy I was regularly drinking raw milk from a local farm (which I thought very highly of). I loved it! Unfortunately, the milk became contaminated with campylobacter and all of us who had been consuming it became very ill for a number of days. The scary thing is that there can be neurological side effects! I know this is rare, but it happened to us. Before going through this I probably would have felt the same as you, but now I’d never touch it if I was pregnant. I will probably drink raw milk again though after this baby.
Hi RaymondM,
I’m nearing the end of my pregnancy (maybe 6 more weeks to go), and although I have finally gotten to be a leeetle less sensitive, if I over do it still (like two pieces of Ezekial toast today) I STILL feel the effects!
My morning sickness has always started about month 2. I recommend staying as pure as you can with your diet for now (I find that sugar cravings often indicate that I’m tired — better to take a nap, if you can — though with 6 kids already, this may not be an option!). You have to have a base line. Then if you “cheat,” you’ll feel and notice the effects. Often the first signs for me are a funny taste in my mouth, a sensation that I describe as “fuzzy” on my insides and sometimes sudden sleepiness. When I’m very sensitive, the effect will be to keep me from sleeping most of the night (often with heart burn), indigestion, and nausea/vomiting. I had a piece of really simple quinoa toast about a month ago that sent me into a vomiting realm reminiscent of early pregnancy. I also noticed some signs of edema recently after I ate some things I know I shouldn’t. I was rubbing the fleshy side of my shin bone in one spot for awhile (was trying to activate an acupuncture point), and when I stopped, there was a dent in my skin (ie, edema — even though I wasn’t swelling in my ankles or fingers yet). So, there are various ways that your body will tell you that you aren’t processing things properly and need to modify your diet more (or again).
It all just depends on how sensitive you are. But my advice is tow the line as best you can, for as long as you can and see what difference that makes first.
I just started eating more naturally about a month ago (i still struggle with cheating on the grains & sugar though but am eating a LOT better than I was a month ago). I also just found out that I am pregnant with my 7th & I am REALLY hoping that my morning sickness this time around will be a LOT more manageable. My previous 6 were all not so great… 4 of them were actually so bad I couldn’t get out of bed except to throw up for about 2 months… reading some of these posts are giving me extra motivation to stay away from the grains & sugary stuff though! Would it be okay to eat Larabars & chobani fruit yogurts for snacks (my sweet tooth!) or should I stay away from them for at least the 1st trimester? I’m only 2 weeks pregnant now…
hey katie! i keep reading conflicting information on red raspberry leaf — and i know your article says to check with your midwife/doctor, but…in your experience, is it safe throughout the first trimester? most seem to agree that it’s fine throughout the 2nd and 3rd…just wondering about the first.
Hi Theresa… I’ve personally always taken it throughout the whole pregnancy, though only in tea form for the first two trimesters. I’ve seen evidence that it is safe, and my midwife encouraged it also. I wouldn’t take it in supplement or concentrated form in early pregnancy though…
Thank you so much for blogging about this. I started out with Paleo last month, then 2 weeks into it I find out I was pregnant.
The only time I felt heartburn was when I ate grains and legumes (beans, crackers, etc..) My main meals are veggies and meats (grilled chicken, lamb, etc) and I feel good. I thought something was wrong with me because I was not getting the usual pregnancy symptoms like the other mommies complain about. I do have tender breasts, I constantly drink water, and also I do have some fatigue, but I don’t get nauseous, I’m not constipated, and so far (knock on wood) no headaches.
So thank you Wellness Mama.
Good day ladies,
My husband and I are 28 weeks pregnant with our first and super excited to meet our baby girl Emma Grace! I plan on breast feeding exclusively, but just in case, I would like to have a back up plan. Can you recommend any good formulas which do not contain sugar and high fructose corn syrup? I was shocked to see those ingredients among others in infant formulas!
Any advice would greatly be appreciated!:)
Sincerely,
Kathy
Kathy,
My third became ill and couldn’t nurse by 8 months, but would NOT accept any kind of formula. We ended up giving her goat milk. Later we found out she can not tolerate corn in any form. Goat milk with a food-based infant multi vitamin might work for a newborn. We got our milk from a local farmer rather than the store just to be sure of the source. (And it was cheaper, as goat milk is terribly expensive.)
FYI: You can make homemade formula. Radiant Life Catalog.com makes it simple and provides a kit of ingredients. That sounds like a commercial! 🙂 Just letting you all know.