Pregnancy nutrition advice usually comes in the form of things that you should not eat while pregnant. While I believe it is crucial to know the foods to avoid during pregnancy, I think it is equally as important (and fun!) to learn what foods to eat and why. No matter how far along in pregnancy you are, it is never too late to consider any of the recommendations listed below.

1st Trimester:

The first trimester is a good time to get comfortable with the foundations of holistic nutrition. For starters, it is important to understand the difference between macronutrients and micronutrients:

• Macronutrients = big nutrients. Macronutrients include protein, carbohydrates, and fat. To summarize:

  • Protein: ideal sources include animal protein (meat, eggs, dairy-opting for organic/grass-fed/grass-finished/pasture-raised whenever possible), beans, nuts, seeds, organic soy (tofu, tempeh)

  • Fat: avocado, olives, fatty cold-water fish*, nuts, seeds, organic dairy, olive oil (*See the following link for safe seafood choices during pregnancy: https://www.fda.gov/food/consumers/advice-about-eating-fish)

  • Carbohydrates: whole grains, starchy vegetables, fruit

• Micronutrients = small nutrients. This term encompasses all the critical vitamins and minerals that are so important for fetal growth and development, as well as your own health during and outside of pregnancy.

While I opt for a food as medicine approach for many things during pregnancy, it is still vital to take a well-formulated prenatal multivitamin all throughout pregnancy and postpartum. On how to look for a well-formulated prenatal multivitamin, connect with me!

2nd Trimester:

The second trimester lines up with the oral glucose tolerance test, so it is a good time to focus in on blood sugar balance. Eating a blood sugar balanced diet not only can help with energy levels and mood but prevents the development of gestational diabetes and type 2 diabetes for both you and your growing baby.

For balanced blood sugar levels, a general rule of thumb is to focus healthy fat, fiber, and protein with each meal and snack. For a standard meal, this looks like ½ of your plate filled with a variety of non-starchy vegetables, ¼ plate protein, ¼ plate carbohydrates, with an addition of healthy fat. Bonus points are awarded if you included fermented foods in the meal- which are supportive of gastrointestinal health for not only you, but for your baby too.

3rd Trimester:

The third trimester is an exciting time where your baby is growing rapidly and is also starting to store its own nutrients. Due to this period of rapid development, the baby’s brain is sensitive to nutrient deficiencies. Solution: eat a wide variety of whole foods such as what was covered above (protein, healthy fat, whole grains, colorful fruits and vegetables, nuts, seeds, beans), as well as taking your prenatal vitamins helps keep baby’s growth on track. You should be adding around 500 extra calories per day during the third trimester to keep up with these nutrient demands. An easy way to bulk up calories with nutrient dense foods is with a smoothie! See my green smoothie recipe below:

Green Goodness Smoothie

• 1 serving of protein or collagen powder- A go-to for me is Great Lakes or Vital Proteins plain, unflavored collagen powder. For a plant-based protein alternative, opt for a good quality pea protein powder such as Nuzest or Truvani

• 1 large handful of greens (or more!) such as spinach or kale

• ½-1 cup of frozen fruit – favorites include berries, cherries, pineapple, mango, or banana

• 2 tablespoons of healthy fat- such as hemp seeds, chai seeds, avocado, nuts, or nut butter of your choosing

• 8-16 oz of liquid such as filtered water, unsweetened nut milk or organic dairy milk. Add more or less depending on how thick you like your smoothie

*Not required, but fresh add-ins: cucumber, cilantro, parsley, ginger, turmeric, citrus

 Directions: Add all ingredients to blender. Blend until combined- enjoy!

In summary, by focusing on the why behind dietary changes in pregnancy, it becomes easier to switch to a nourishing whole food-based diet to benefit you and your growing baby.

April Jones is a registered Naturopathic Doctor offering virtual naturopathic medical care and holistic nutrition services to women in Minnesota. She is passionate about supporting women in all phases of life, including optimizing fertility, pregnancy nutrition, and finding balance in health during the postpartum period and beyond. To learn more about her offerings you can schedule a free discovery call online at: www.apriljonesnd.com.