Pregnancy is a big, transformational experience that requires extra energy and nourishment. If you are currently pregnant or trying to conceive, we’d like to offer some suggestions and ideas for staying nourished as you grow a baby (or babies). 

* This blog is not a substitute for medical advice, diagnosis, or treatment; Austin/Asheville Baby Guru provides general information for people and families navigating pregnancy and/or postpartum. As always, please consult with your medical provider with any questions you may have regarding this information and/or your medical needs. 

5 Go-To Ideas for Nourishment

1. Continue to eat your favorite foods. While it’s important to give some attention to certain nutrients and food groups, it’s also important to continue eating foods you enjoy! (And, yes, it is important to learn about foods that are less safe to eat during pregnancy, too, but disclaimer: there are debates around many of these foods.) There’s (usually) a place for cookies and fries and other treats. Of course, if you are diagnosed with gestational diabetes or have another health concern, there may be a need to be more strict about certain foods. Our point here is that it’s important to be flexible in your nourishment; obsessing about eating “perfectly” is counterproductive, as it’s stress-inducing!
2. Seek support if things feel tough. We are also aware that many pregnant people have lived with and/or recovered from disordered eating or other feeding challenges. Or, perhaps eating just feels hard during pregnancy. If you feel overwhelmed or stuck when it comes to navigating eating during pregnancy, we recommend working with a dietician or nutritionist that specializes in perinatal nutrition.
3. Focus on protein. Proteins support the continuous creation of new cells in our bodies. During pregnancy, the body is growing and supporting your baby’s body, too. Thus, it is recommended that pregnant folks eat a minimum of 60 grams of protein per day. If you can get 80-100 grams, even better– especially during the third trimester. These are some of our favorite protein-rich foods that can be incorporated into each meal or snack, depending on your dietary needs and preferences: meats, eggs, beans, lentils, peas, yogurt, hummus, cottage cheese, nuts and seeds (and butters made of nuts and seeds).
4. Always bring a snack for nourishment on the go! Keep non-perishable snacks in your bags and/or in your car. When possible, bring a lunch box or small cooler along if there are other foods you want access to. Keeping #1 in mind, it’s great if your snacks can include protein. Snacking is important for a range of reasons: 1. You may be more hungry during pregnancy. Your body is working hard! 2. Especially as baby grows, you may feel full after smaller-than-usual meals, which means you need snacks more frequently. 3. Regular snacking can help soothe nausea, as you keep the stomach from being empty. One tip related to snacks AND protein: Pair carbohydrates with protein and fat. For example, eat some nut or seed butter with your apple! This helps keep your blood sugar more stable and you more satisfied.
5. And a water bottle! Staying hydrated during pregnancy is a key part of nourishment! Be sure to bring a bottle of water with you anywhere you go. At home or work, keep a fresh glass of water next to you. We’ve found that cups with straws encourage folks to drink more during the day (plus they are super helpful during labor and postpartum– trust us!). ACOG suggests that pregnant people drink 8-12 cups of water (or 64-96 ounces). If possible, try to hit 100 oz.! It can also be helpful to add some electrolytes to your water to ensure you’re not just drinking enough, but that you are actually hydrated. 

Nourishment-Related Resources:

• Evidence Based Birth Podcast: Nutrition and Real Food in Pregnancy with Lily Nichols RDN
• Book: Real Food for Pregnancy by Lily Nichols (She also wrote Real Food for Gestational Diabetes, and Real Food for Fertility)
• IG account: @prenatalnutritionist 

ABG is Here for You

We are here to support you as you navigate pregnancy and postpartum. Join us in class or reach out about in-home postpartum services! It’s an honor to support your growing family.

Is baby already here? Check out our blog about staying nourishing during postpartum, here!

*Photo credit: Gardie Design & Social Media Marketing on Unsplash