Stage Category: I'm currently pregnant

This week, focus on magnesium-rich foods like almonds, avocado, spinach, and black beans. Magnesium is essential for many bodily functions during pregnancy, including vitamin D activation, blood sugar regulation, hormone regulation, electrolyte balance, DNA/RNA synthesis, neurotransmitter production, energy production, and more! Learn more here.

At this point, you have plenty to focus on. Stay consistent with hydration, protein, fat, and fiber at every meal. If possible, eat a solid meal before heading to your birthing location.

Congratulations! You are probably still waiting for pregnancy confirmation and are probably going through a whole range of emotions. Just know you CAN do this. And we will be here with you every week! Eat what sounds good.

If nausea is present, try bland foods first. Once your stomach is settled, follow it with some form of protein. For example, eat some crackers, then cheese or a scoop of peanut butter. While eating carbs alone is best for nausea, the blood sugar spike doesn’t help.

When you don’t feel nauseous, eat your favorite greens, strawberries, oranges, greek yogurt or kefir, lentils or black beans, eggs, and meat!

This is the last week of the first trimester, which hopefully means that nausea will end. Incorporate as much variety as possible; if you haven’t escaped nausea, know that eating anything is better than nothing, and never be ashamed to talk to your provider about medication.

Welcome to the 2nd trimester! Fat is a vital part of your pregnancy diet. Despite the outdated messaging still found online, low-fat products are NOT recommended during pregnancy. Fat is essential for absorbing fat-soluble vitamins, which are vitamins A, D, E, and K.

Fat is a building block of all cells, and your baby’s brain is composed of about 60% fat. Quality fat sources include fatty fish, avocado, coconut, seeds, nuts, nut butter, full-fat dairy, ghee, butter, eggs, and meat.

Eating just 1-2 Brazil nuts daily will meet 100% of your selenium needs, increase your fat intake, and help reduce the amount of mercury in your body.

Bone broth is an excellent pregnancy food you can sip when nauseous. Bone broth is rich in glycine, which is needed to create your baby’s DNA and collagen, a big piece of their bones, connective tissues, and the biggest organ, the skin. It also contains other minerals like calcium and magnesium to support your baby’s skeletal growth.

If your appetite has returned or is increasing, lean into these cues and fill your plate up! Start eating more at breakfast, ideally getting 30 g of protein and 7-10 g of fiber.

An ideal amount of fiber for pregnancy is at least 30 g of fiber– one cup of berries has around 8 g of fiber, half an avocado is 5 g, one cup of green beans is 9 g, one cup of broccoli is 5 g, one tablespoon of chia seeds is 6 g, and one cup of black beans is 15 g! Outside of fiber, these foods all provide key nutrients for pregnancy.

When you increase your fiber intake, you must also increase your fluid intake. One hundred ounces of total fluids (not just water!) is a good goal, but it will differ for everyone.

Check out our robust prenatal vitamin guide to find the best fit based on nutrition, budget, and pill preferences. Also, use our exclusive links and codes for discounts! If you have questions about a specific brand or want more individualized guidance, check out our hair mineral testing bundle.

It’s the “halfway” mark! This is a great week to check in on your fluid intake. Start your day with a 16-ounce glass of water before you do anything. Adding minerals to this water is even more ideal, like a splash of orange juice or lemon juice with a sprinkle of sea salt and coconut water. You can also use a pre-made electrolyte mix.

Enjoy meat, yes, red meat, daily! Meat is one of the most nutrient-dense foods you can include during pregnancy. It is high in almost every nutrient needed in higher amounts and consists of these nutrients in their most absorbable forms, like B12, vitamin A, iron, and zinc. Learn more here.

Try to consume fermented foods like sauerkraut, kefir, yogurt, kimchi, and miso, daily, if possible. These foods are high in beneficial probiotics that support good gut health. There is building evidence that the vaginal, oral, and gut microbiome affect the risk of preterm birth. Consuming probiotic-rich foods during pregnancy has been associated with lower rates of preterm birth and preeclampsia. Learn more here and here!

You likely have your gestational diabetes test coming up! We want the results to be as accurate as possible, so eating how you normally do before the test is best. Ideally, you include a source of protein, fat, and carbs with fiber every time you eat!

Eat foods you love daily! Pregnancy is no time to cut out things you enjoy the most. There is room for it all. Health in and outside pregnancy is not defined by our individual choices but by what we consistently do.

The weight you gain during pregnancy is largely out of your control and will likely look very different from your neighbor. Stay focused on daily movement and nutrient-dense foods, and lean into what your body is telling you it needs. The amount of weight your body needs to gain to carry out a healthy pregnancy should come naturally.

Even if you have not been diagnosed with GD, focus on well-balanced blood sugars this week. One easy way to do this is never to eat carbs solo, i.e., enjoy an apple with nuts, crackers with cheese, and your favorite sweet treats alongside a meal.

Welcome to the 3rd trimester! Your protein needs are now higher than ever, so include a source every time you eat. Any food that has protein counts towards your protein goal.

While protein needs are individualized (see protein note to calculate your needs), most people benefit from at least 30 grams each meal. One cup of cottage cheese, one large chicken thigh, one fourth-pound beef patty, and four large eggs with one oz. of cheddar cheese all equal 30 grams of protein. Learn more here.

Focus on omega-3s, specifically DHA! DHA is involved in developing your baby’s brain and is a key structural component of the retina. The best source of DHA is cold-water, fatty fish like salmon, mackerel, and herring.

If you can request labs for your first appointment, we highly recommend a full iron panel, thyroid panel, HgbA1C, vitamin D, B12, and folate. Sign up for our HTMA (hair test mineral analysis) bundle soon to review your mineral status and heavy metal levels, such as mercury and lead!

This week, focus on including high vitamin A foods, both types, such as meat, eggs, dairy, sweet potatoes, carrots, and kale.  You can not get too much vitamin A through food. Vitamin A is important for several key developments in your baby such as the eyes, arms, legs, heart, and immune system. Vitamin A also helps maintain your own tissues, vision and immune system. Learn more here.

Iron deficiency is quite common in the 3rd trimester, but there are many ways to increase your levels. The best sources of iron are animal foods like red meat and shellfish; include one of these daily. Learn more here.

While there is limited significant research on red raspberry leaf tea, it is safe to enjoy throughout pregnancy. It is thought to stimulate and facilitate labor and even shorten the overall duration of labor. If you want to try it, drink 1 to 2 cups of tea daily. It may have a laxative effect, is caffeine-free, and contains some minerals. Learn more here.

This is an excellent week to create a plan for food postpartum. Do you have someone who will cook? Will you use a meal delivery service? Will you grab pre-made options from the store? Do you want to prep several freezer options? There is no right or wrong way, but you do want to have some form of a plan discussed with your partner if they will be present.

If you start feeling full faster these days, try breaking your meals into six mini meals that still contain protein, fat, and fiber. For example, you could split your typical lunch into two portions and eat the other half in a few hours.

If you haven’t already, make it a priority to hydrate with minerals daily. Use an electrolyte packet or make your own ‘mineral mocktail’ (search recipes in the app). This is important as you near labor, but also to prevent headaches, leg cramps, fatigue, and combat constipation. Minerals are key! Learn more here.

Some research suggests that eating dates close to delivery helps increase cervix dilation, reduce the need for induction, and even shorten some stages of labor. Dates are mainly carbohydrates, including fiber, and contain a decent amount of potassium, B6, and copper. There is no evidence that dates will put you into labor. Learn more here.

This week, focus on iodine-rich foods such as dairy, fish, eggs, and seaweed. Iodine needs during pregnancy increase substantially. Iodine is an essential nutrient for proper thyroid function and is critical for a healthy pregnancy. Iodine intake is also linked to brain development and birth weight. Learn more here.

Packing a bag for your birthing destination? Don’t forget snacks! While you may or may not feel like eating in labor, being prepared is a good idea. Pack snacks familiar to you, like your favorite bars, protein shakes, crackers, cheese, yogurt, PB sandwich, etc. Some people find it easy to chew on honey sticks for easy fuel while in a later stage of labor. Learn more here.

You probably haven’t had a chance to get into your provider yet. The most essential items to avoid are drugs and alcohol. We also advise avoiding raw shellfish, the highest mercury fish, high amounts of caffeine, unwashed produce, and raw dairy. Check out our “avoid list” note to learn more.

You may or may not need to start eating more calories once you become pregnant. If you feel hungrier, this is a good sign you need to eat more. Calorie needs are highly individualized. Check out our note on calories and intuitive eating to learn more.

Nausea typically peaks between weeks 6 and 9. Ginger and vitamin B6 have been proven equally effective at decreasing nausea. Try ginger chews, ginger tea, or fresh ginger in water. If you do not feel nauseous, include plenty of leafy greens in your diet for folate! If you are still looking for a prenatal vitamin or are struggling with your current supplement, check out the prenatal vitamin guide.

If you are vomiting, replenish electrolytes with unsweetened coconut water or a supplemental electrolyte blend. For more information, see the library guide on mineral mocktails and electrolytes. Additional minerals are helpful for everyone pregnant, regardless of vomiting.

Although challenging, try not to let yourself have an empty stomach, which worsens nausea. Always keep snacks on you and eat every 2-3 hours. If you are not nauseous or allergic, eat eggs daily for choline.

You might not be able to stomach vegetables now, which is okay; however, finding a source of fiber is still crucial to keep things moving. Include fruit like berries and chia seeds in a smoothie, toast, or yogurt. Try bars or cereal that have at least 7 g of fiber.