Pregnancy
1st, 2nd + 3rd Trimester- The Expecting Mother
Nutrition before, during and after pregnancy matters
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To the modern mother - let us simplify the latest science on prenatal nutrition, with what are the best foods to eat and supplements to take at each trimester so you and your baby are getting the essential nutrients needed for optimal health.
Learn how to avoid postnatal depletion by nourishing your body now, so you feel well into motherhood and beyond.
“Take a prenatal multivitamin and avoid alcohol.”
- your doctor, gynae or midwife
Those are the words many women hear, after having their 1st consultation with their doctor, gynae or midwife.
No information is given about which multivitamin is best for your specific needs, even though the majority contain the bare minimum of nutrients needed for you and baby to thrive. This is especially important for those women who are eating less meat.
They also fail to tell you what nutrients from wholefoods you should be focusing on at each trimester to nurture the development of your growing baby.
You know you must eat a healthy diet but also avoid certain foods. But with so much noise on what to exclude rather than include during pregnancy, this leaves you reaching for the same ‘safe’ bland foods and missing out on essential nutrients for your growing baby.
Whats even more challenging is the hormones, mood changes, heartburn, nausea, gas and bloating that fluctuate over the nine plus months and how best to eat and adapt meals to support or ease these symptoms.
A well balanced diet is key throughout an entire pregnancy, but certain nutrients play an essential role in each trimester.
1st Trimester (0-13 weeks)
In this first trimester - the initial 13 weeks of pregnancy - your baby grows rapidly and your body is experiencing some significant changes, many of which are due to the rising levels of certain hormones.
Your blood volume increases and your breasts may feel sore and tender. Over two thirds of women experience extreme exhaustion, nausea, constipation and vomiting in their 1st trimester (and some into 2nd and 3rd!) and find it difficult to digest foods high in fat and protein. Instead, they crave easily digested white carbohydrate foods like crackers, bread and crisps. The sight of anything green can make you feel sickly!
However, there are specific vitamins and minerals we do need to focus on from our diet, or supplementation during this crucial stage of a baby’s development, particularly Vitamin A, B (especially B12 if plant-based) + C, FOLATE (NOT folic acid), Magnesium, Zinc and Choline.
2nd Trimester (14-27 weeks)
In the second trimester, for most women the early pregnancy symptoms subside as the body adjusts to pregnancy hormones. This stage could be almost be described as ‘the honeymoon phase’ of pregnancy! Bump is not too big, your appetite increases and your energy levels are somewhat back to normal.
This is the time to build back up your nutrition stores (+ consume 350 calories more) with lots of complex carbohydrates, good fats, fruits and vegetables and protein, Your blood volume increases by 50% in this trimester so we must have enough iron in our diet to transport oxygen to all parts of the body and baby.
At 20 weeks calcium is important as babys skeletal system, muscles and heart develops.
With iron (food or supplements) can come constipation so hydration and an increase in fiber are also important during this trimester.
Also, nutrients from the 1st trimester will continue to be important in this trimester.
3rd Trimester (28 weeks-birth)
The nutritional needs of baby reach their peak during the third trimester as it is a period of rapid growth. As baby is gaining weight they are building their own vitamin + mineral stores, particularly iron and calcium and pulling it from your diet. Two other nutrients important for bone health are Vitamin D3 and K2. Omega 3, a Probiotic + Choline are required to significantly support brain and gut health. Higher levels of protein are required to maintain increased blood volume, the growth and cellular development of baby and a healthy placenta.
As you move closer to your due date you may feel you cant fit much food in. Also your appetite may increase or dip so its best to stick to six small nutrient dense meals throughout the day.
You will also want to start thinking about the labour and birth and how best to nourish yourself during the most physically demanding task you will ever do, which requires both strength and stamina.
Nesting + Postpartum Planning
In the final weeks of pregnancy, many women experience a burst of energy. This is the time to plan and prepare as you approach the demands of mothering a new baby (whether for the first, second, third or more).
While you are busy planning for the arrival of baby, this fertile period of preparation is designed for you as well- let us help you build your nest and plan for an easeful postpartum period.
How does it work?
Either virtually or in person (in clinic or at your home), we help you gather foods you will need for a healing birth and postpartum period.
Food is the centre of healing so we show you meals and snacks to prepare in advance of baby’s arrival (from preparing nutrient dense meals or snacks to having your pantry stocked with the essential ingredients needed to whip up something in minutes). Think nourishing foods and drinks that will help you heal and recover and support breastfeeding (if that is what you choose).
We provide you with menu cards with simple nourishing recipes which you can have to hand to cook yourself, or even better have a partner, friend or family member prepare for you.
We also show you how what to pack in your hospital bag to have a nourishing labour and birth with foods and drinks to eat during the most physically demanding thing you will EVER do!
As you consciously prepared for pregnancy and birth, this is your invitation to let us help you prepare for a well nourished postpartum period.
How can we help?
+ Let us take the stress and worry away about what foods and supplements you should be taking/not taking during pregnancy.
+Programs range from a single once-off session and various coaching packages. We create a personalised plan for the unique needs of you and your baby based on what stage of motherhood you are on, how you are feeling and what best suits your current lifestyle.
+We provide easy to use factsheets, shopping list, relevant recipes and a meal plan suited to your preferences (incl. sensitivities, intolerances) + recommendations and tips based on your goals, way of living and what stage of pregnancy you are at.
+You will have access to your own dashboard on our online portal which will house all of the above recommendations. It also allows you to communicate with us in-between appointments so we can provide instant feedback, encouragement and friendly reminders! It will also list your meals, recipes and shopping list so will be with you everywhere you go!
In summary, below are some of the topics we cover:
The foods to eat (mostly plants rich in key nutrients) and avoid to best support you and your baby
Picking the right prenatal multivitamin to best support you and your growing baby (especially if you are eating mostly a plant-based diet)
Addressing common pregnancy struggles like morning sickness, hormone fluctuations, mood changes, heartburn, nausea, gas, bloating and gestational diabetes
Balancing blood sugars and hormone levels
Supporting your immune system
Optimising gut health and diversity, for you and baby
Preparing for a nourishing labour and birth (incl. foods to induce labour, natural methods to induce labour, eating and drinking during labour and hydration during labour)
Batch cooking meals and snacks (including my fave lactation cookies)- in preparation for babies arrival
Simple go to meals and snacks.
“Nourishing each pregnancy is truly a once in a lifetime opportunity.”
— Carley Mendes, Oh Baby Nutrition