A Healthier Guide to Pregnancy diet & Prenatals

A Healthy Pregnancy Diet

• Hydration - blood volume increases during pregnancy, and extra fluid is required to replenish amniotic fluid. Drinking 64-96 ounces minimum of electrolyte water is ideal - some would argue closer to a gallon is ideal.

• Protein - there is research showing high protein diets lower the risk of preeclampsia. Most women need at least 80 g/day during pregnancy, but ideally 100-150g especially if there’s a history of preeclampsia.

• Fats - healthy fats like meat, eggs, olive oil, coconut oil, nuts, butter, and eggs, are vital to baby’s organs and brain development

• Fruits & Veggies - these offer a variety of vitamins, minerals, and fibers that benefit pregnancy and growing baby

• Omega 3's, DHA, RHA - these fats are essential for baby’s development and can help reduce risks of complications

• Vitamin D - there is research showing that women who take higher levels of Vitamin D are less likely to develop gestational diabetes, high blood pressure, preeclampsia, and premature birth. Vitamin D needs will vary from woman to woman, but ideally somewhere in the 4,000-10,000 IU/day range

• Folate - has preventative effects against neural tube defects like spina bifida. It is ideal to take supplements that contain folate, not folic acid, because it is better absorbed by the body - especially for those with the MTHFR gene

• Iron - anemia is a common occurrence during pregnancy and can cause complications during delivery like increased blood loss and difficulty fighting infections

• Choline - helps brain development, neural tube formation, placenta and spinal chord development, liver function and lipid metabolism, and is preventative against birth defects. Eggs are one of the highest sources of choline.

  
  

See my Instagram post HERE for some healthier pregnancy snacks and drinks

Prenatal Vitamins

Every woman is going to have different nutritional needs during her pregnancy based on lifestyle, diet, etc. Therefore the prenatal vitamin one woman takes may look completely different for another.  

However, if you feel like you want/need the most comprehensive prenatal on the market, the three I have found that come the closest are Needed, Full Well, and Seeking Health.