Nutrition in Pregnancy

The physical changes your body will undergo during pregnancy is immense. Ultimately, your body and baby need you to grow. I encourage you to see this as a time to cherish the strength and wisdom in your body, to realize that you are changing in order to become something different, someone greater; you are becoming a mother.

It is important to note that there are healthy ways to make this transition. For most women it is recommended you gain about 20-30 pounds, but please ask your provider how much your goal weight gain should be. (BUT please remember it is a text book answer and we are all made differently). Be kind to yourself and most importantly be HEALTHY! * FYI - there is a resource on what foods are not healthy to eat in pregnancy below.

A good daily rhythm should include: 

• Choose nutritious foods when you feel hungry

• Take a prenatal vitamin

• Drink water (½ - 1 gallon daily)

• Move your body at least 30 minutes daily

When it becomes challenging to accept your body when it no longer looks like your body - REMEMBER: The scale is less important than your overall health and you are doing something AMAZING!  

When to notify your provider:

• You aren't gaining any weight or losing weight

• You feel lightheaded, dizzy, faint, or crave lots of sugar

• You have any questions/concerns about your personal weight gain and health status

Prayer: “Heavenly Father, I know that my body is a vessel; a vessel for my spirit and for this baby that you have put together in my womb. Please grant me peace when I see the changes that are taking place in my body and help me to understand that it is required to welcome the gift that you have given. Fill my heart and those around me with compassion for this growing body that is doing noble work. Inspire me to care for myself and treat this vessel with love and respect.” 

Journal prompt:

• How do you feel about your current place on your health journey?

• When do you feel the most tempted to eat 'whatever you want' or 'what baby wants'? Is there something else you can do instead at this decision point? (take a walk, grab a different snack, drink water, etc)

• What are some foods/drinks that make you feel proud when you eat/drink them?

• Who can you ask to help you move more? What are some movement options that you can propose - maybe they can join you for a walk or a yoga class? Be brave and ask, they may need you as much as you need them.

  
  

Additional Resources: 

ACNM Share with Women: 

Taking Good care of yourself in pregnancy - https://onlinelibrary.wiley.com/doi/10.1016/j.jmwh.2009.08.019 

Eating Safely in Pregnancy - https://onlinelibrary.wiley.com/doi/10.1016/j.jmwh.2010.08.008

Exercise in Pregnancy - https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.12218 

Folic acid - https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.12584 

Omega 3 Fatty acids - https://onlinelibrary.wiley.com/doi/10.1016/j.jmwh.2010.08.007 

Preventing iron deficiency anemia - https://onlinelibrary.wiley.com/doi/10.1111/jmwh.12940 

Vegetarian diet - https://onlinelibrary.wiley.com/doi/full/10.1111/jmwh.13105

Weight gain - https://onlinelibrary.wiley.com/doi/10.1111/jmwh.12762 

Women of Size in pregnancy - https://onlinelibrary.wiley.com/doi/10.1111/jmwh.12867 

Mothertobaby: 

Planning a healthy pregnancy - https://mothertobaby.org/baby-blog/planning-a-healthy-pregnancy/ 

Overweight/Obesity - https://mothertobaby.org/fact-sheets/obesity-pregnancy/ 

Prenatal Nutrition Library - https://new.theprenatalnutritionlibrary.com/ - a website and App to help navigate nutrition in pregnancy and beyond. 

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