pregnancy diet

Staying healthy while pregnant


I've been on both sides of the spectrum when it comes to healthy eating, pregnant or not. I can't stress enough how much easier your pregnancy will be with a nutrition packed healthy lifestyle. I was so motivated during my first pregnancy and had none of those normal pesky side effects of carrying a baby. Yes, I'm sure genes play a role but I give most of the credit to frequent movement and nutrition. The second time around has been harder due to obvious reasons....a little person with an attitude that stands about 2 feet tall. This is about your unborn baby and about taking care of yourself. An added bonus to all of this is labor and delivery will be easier and it should take less time to bounce back. 

 first trimester disclaimer:

If you are suffering from nausea and can't even think about eating leafy greens and protein just know, it's very normal. The meal options below will be great for the 2nd and 3rd trimester, when you are feeling like yourself again. During the first trimester I would pack in my leafy greens and protein on days I was feeling up for it and stick to foods that would help keep nausea at bay during the others. To help with pregnancy induced nausea I would pack 5-10 small bags of snacks and eat them continuously throughout the day. The bags would include salty crackers, fiber crackers, grapes, apples, string cheese, nuts, pretzels. If you're feeling like you can stomach larger portions you might want to consider, whole wheat toast with peanut butter and banana, whole wheat toast with scrambled egg, oatmeal or chicken noodle soup.  


 Healthy eating:

First off, you are not eating for two...I know it was all a lie, I was pretty disappointed when I found this out. You are actually only eating for 1.2 which only means an extra 300 calories in the 2nd and 3rd trimester and 450 calories after delivery, if you are exclusively breastfeeding. Just remember these foods should be filled with nutritional value. 


Start off the day with a good amount of protein and good fat to keep you feeling full longer. I would recommend eating your largest meal in the morning. Making good choices for your first meal is so important for setting you up for a successful day.


This is one of the most important things when it comes to a healthy lifestyle. It's what you drink. I can't stress the importance of hydration in general, but especially when you are pregnant. Overall you will feel better and you will have less swelling. Hydration is so important it's part of my TOP 5 PREGNANCY TIPS blog post. My BKR water bottle holds 4 cups of water and I fill it up at least 3 times per day. Having it by my side has helped set good habits when it comes to drinking water.  



3-4 scrambled eggs and half an avocado with steamed spinach. If there is left over meat from the night before I will throw that into the scrambled eggs. 


A bowl of oatmeal with a touch of honey with banana or berries 


ON-THE-GO: This is a tough one because I'm always on the go. I end up buying a lentil avocado salad most days which comes with 2 pieces of whole wheat bread. I really trust the quality and preparation of the food at this restaurant. When pregnant, I try and be a little more careful where I eat. If you end up eating salads while you are on the go, just try to stay away from salad bars where the food might not be kept at the right temperature. 

In an office or at home: This gives you much more flexibility with meal planning. I always try to get my greens in for lunch so would naturally just recommend making your own salad. The great thing about eating lunch in an office is you can bring a protein from home and heat it up in the office microwave. Another option would be fiber crisps topped with grilled chicken to help battle any pregnancy constipation.



I'm usually exhausted by the end of the day so we keep dinner pretty simple. I like to pair a lean protein with a vegetable or I'll cook something from my rolodex of anti-inflammatory recipes...more on that later.  


-Grass fed flank or skirt steak, salt and peper

-Free range whole chicken, you can ask the butcher to spatchcock it for faster cooking time. I throw a rub on it and put it in the oven. 

-Wild salmon 1-2X per week topped with fresh ginger and low sodium soy sauce


I try and stick to local vegetables and whatever is in season. This is harder in the winter months but great for fall, summer, and spring. 

I'll make this very easy for you, click HERE to see what is in season in your region. Click on your region & the season and the site will give you a list of veggies from which to choose. 

I try and just stick to cooking what I love so I'll eat more of it. 



-sweet potatoes

-spinach with garlic

I prepare all vegetables by roasting or steaming with just a little olive oil, nothing fancy.




Pregnancy & A healthy Lifestyle 



The following information worked really well for my first and so far my second pregnancy (4.5 months). I understand everyone is very different, but if you don't have medical complications restricting you, I would highly recommend giving these tip a try. The weeks I did not follow these I had less energy, felt bloated and was not as mentally sharp. I am shocked that my doctor rarely spoke to me about any of the following information, which I believe is so important. 


  1. WATER: I have a BKR 1L glass water bottle that does not leave my side. Yes, it's on the heavier side, but it will last forever.....It's worth the weight. The few days I forget to bring it with me, I hardly drink any water. Having a water bottle by your side is half the battle, the other half is actually drinking the water. I try to drink three to four liters per day, around 12 to 16 cups of water. I know it sounds like a lot of water but just try it for one week and see how you feel. There are so many health benefits to drinking water, pregnant or not. 

Drinking water regularly while pregnant will help:

-morning sickness

-acidity, heartburn & indigestion

-maintain body temperature

-prevent urinary infections

-ease constipation, hemorrhoids and *WATER RETENTION 

*The more water you drink, the less water your body will retain. This is so important during pregnancy, especially during that last trimester. Water retention can cause swelling in the hands, feet, ankles and legs. If you are pregnant, water is not just your friend, it's your best friend. 

    2. MOVEMENTI know the gym is most likely the last thing on your mind, but the benefits of moving especially in the 2nd and 3rd trimester are endless. Just focus on getting through the first trimester and when that 2nd trimester energy boost hits, start making movement part of your daily routine. I'm not expecting anyone to hit the gym seven days a week. Movement does not have to be going to a workout class, just be active and get your blood flowing for at least 30 minutes every day. Go outside and walk a mile, there is your movement for the day. Though, I would recommend getting in a good workout at least twice a week.

  Exercising while pregnant:

-Helps reduce backaches, constipation, bloating & swelling

-Can prevent and treat gestational diabetes

-Increases your energy & improves your mood

-Helps you sleep better

-Improves posture & promotes muscle tone, strength and endurance

-May improve your ability to cope with labor (all of that pushing)

       3. PROTEIN: While I was pregnant with my first, I worked with an incredibly intelligent Doula, Silvie Falschlunger, Ph.D, CCE,CD,CLC. She drilled it into my head that I needed much more water and protein (150g) than was recommended by the APA and I'm so glad I listened. When I made those changes to my diet, I not only felt better, but felt good knowing my growing baby was reaping the benefits. Pack protein into every meal of the day. This is crucial during the 2nd and 3rd trimesters, when your baby is growing the fastest. 

Protein sources:

lean meat, poultry, fish, eggs, milk, yogurt, tofu, lentils, peas, hemp seeds, quinoa, nuts  

4. SLEEP: Especially during your first pregnancy!! I'm pregnant with my second and this one is not really an option any longer. I know it's easier said than done, but make sure to prioritize sleep while you can. Your body is working on overdrive and rest is crucial for both your growing baby and yourself. Somethings to help with uninterrupted sleep at night can include, a pregnancy pillow, not drinking water too close to bedtime and taking your prenatal vitamins in the morning instead of at night. 

5. EAT WHOLE FOODS AND LOTS OF GREENS: This one's pretty simple. Try and pack extra whole foods into your daily diet. These are foods that come straight from the ground and are just pure whole foods. Think fruits and veggies.