Step-by-Step Diet for Nutritional Needs During Pregnancy

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pregnant-19393509-resized-600

You can customize a diet like this with the vegetables, whole grains and healthy protein foods that you prefer. Important: Drink 8-10 glasses of pure water daily to help keep the body free flowing. Take your prenatal vitamins with meals or as directed. Have 1-2 tsp. of ginger syrup added to drinks daily if you suffer from morning sickness (good reports for nausea reduction from our testers). On rising: Do yoga stretches and have a glass of herbal tea or room temperature water to encourage regularity.  

Breakfast: have oatmeal or whole grain pancakes with yogurt and fresh fruit (sliced cantaloupe or blueberries are especially good); or poached or baked eggs on whole grain toast with a little clarified butter (ghee) and a glass of tangerine juice. If you prefer a light breakfast, try a whole grain cereal in apple or cranberry juice, a protein drink, or a fruit smoothie with added yogurt.

Mid-morning: have a few handfuls of organic, unsulphured dried fruit for extra iron; or have a green drink like Energy Green; or have a glass of carrot juice (a high calcium source) or watermelon juice (a high silica source).

Lunch: Have a chef’s salad with turkey and avocado, and a baked potato with a little ghee or kefir cheese; or tuna or chicken salad sandwich with light mayo with a mixed baby greens salad with extra carrots and watercress; or a lightly seasoned red beans and rice dish with steamed or sauteed vegetables (use olive oil).

Mid-afternoon: Have an apple or pear and handful of of nuts and seeds; or have fresh, crunchy vegetables with natural peanut butter or hummus. Have a pregnancy tea: like red raspberry, nettles and yellow dock  blend or Earth Mama Angel Baby Heartburn Tea for pregnancy-related indigestion. Or, try our friend Leah’s favorite mid-afternoon pregnancy snack: NutraBella Belly Bars (highly recommended).

Dinner: Have a vegetable lasagna (use whole grain or spinach noodles) and a steamed artichoke; or have Asian stir fry with seafood, brown rice and vegetables; or have a hearty vegetable and lentil soup with steamed greens (dandelion and spinach are especially good) for extra folic acid.

Before bed: Have a cup of miso soup or a nutritional yeast broth. Add a few pinches of kelp granules for extra minerals.

To Life-long health,

Linda Page