Nutrition Ideas during Pregnancy and Postpartum

Nutrition Ideas during Pregnancy and Postpartum

August 12, 2022

Throughout pregnancy and the postpartum period, there are a vast number of changes happening inside of a Mama’s body to support the Mama and her baby during each stage of development. Many of these changes are supported by the nutrients a woman consumes daily in her diet. While some of these changes can cause a Mama to feel sick or tired, the right nutrition can not only support her body through it all, but help her to feel the very best she can!

 nutrition ideas during pregnancy

While pregnant, a woman’s body will do all that it can to keep the little one growing inside of her well-nourished. Changes in appetite, weight gain, nausea and increased tiredness are all commonly experienced changes that many women face while expecting. As the baby's due date draws near however, her body will naturally begin to prepare itself for delivery and all of the changes it will experience during the recovery period. Once again during recovery, a woman may experience extra tiredness, rapidly changing hormone levels, changes in appetite, and so on. During these key times, a properly balanced diet can not only aid in helping to combat those various symptoms, but it can help support and improve a Mama’s health through it all! Read our suggestions below for curating a well-balanced diet:


1. Reach For Brightly Colored Foods

Maintaining a focus on consuming a variety of fresh, healthy foods is a great place to start. Think of brightly colored fruits and vegetables as a great staple ingredient for both meals and snacks! The vitamins naturally found in fruits and veggies are great for women during pregnancy and postpartum. Wondering which ones to select!? Checkout our post right here to help you choose: The Dirty Dozen vs The Clean Fifteen: When To Buy Organic Fruits & Veg -

 Pregnancy diet

2. Increase Protein Intake

Many of the nutrients that are passed from a Mama to her baby during pregnancy as well as those lost during delivery need to be replenished! Keeping up with a growing belly as well as the demands of having a newborn thereafter call for extra energy support! Protein is a key nutrient for keeping energy levels up during these times. Foods such as almond and nut butters, lean meats, eggs, nuts and yogurt are all wonderful options. Pairing protein with foods such as berries or cheese often help to create the feeling of fullness as well to keep Mama running on high energy!

 Postpartum nutrition

3. Don’t Forget a Multivitamin

Iron, magnesium, collagen, vitamin B, vitamin C, as well as essential fatty acids all aid in supporting the nutritional needs of growing a baby as well as recovery during the postpartum period. While a good multivitamin is very important and should be taken regularly before, during and after pregnancy, many of these vitamins can also be found in the food Mama eats. Food items such as fresh fish and poultry, seeds (sunflower seeds or pumpkin seeds), bone broth, lentils, beans, eggs, cottage cheese, dried fruit as well as fresh fruit and vegetables all naturally contain many of these essential vitamins and make great choices to reach for when it comes to snacks.

With these tips in mind, here are healthy meal and snack ideas to support the bodily changes happening during pregnancy and the postpartum period! Some of these ideas are self-explanatory while for others, we included a quick recipe!

breakfast ideas healthy pregnancy
Breakfast Ideas:

  • Oatmeal with berries
  • Whole grain toast with eggs, sliced tomato and avocado
  • Organic yogurt or cottage cheese with honey and fruit topped with pumpkin seeds

pregnancy healthy diet

Lunch Ideas:

  • Leafy, green salad with grilled chicken
  • Turkey and cheese on whole grain bread with carrots and hummus
  • Bone Broth Soup with noodles and veggies (While you can certainly make your own bone broth with the help of a crock pot, it is a bit time consuming. You can however purchase it pre-made and then add in your choice of noodles along with peas, diced carrots, corn and chicken meatballs!)

Apple and nut butter
Snack Ideas:

  • Apple slices with almond butter
  • Protein bar 
  • Smoothie (An easy go-to recipe is half a banana, a sprinkle of your favorite protein powder, tablespoon of almond butter, half cup of almond milk. Blend with ice!)

banana smoothie
Dinner Ideas:

  • Salmon with asparagus and brown rice
  • Oven roasted chicken, brussel sprouts and sweet potato topped with olive oil, sea salt and pepper
  • Watermelon Salad (two cups of diced watermelon, one sliced cucumber, half of a red onion diced, black olives, a sprinkle of feta cheese and mint leaves. Top with two tablespoons of olive oil and one tablespoon of red wine vinegar. Add sea salt to taste then toss and enjoy!)

 melon salad

Interested in reading more about choosing the right foods for optimal nutrition!? Checkout the posts below:

The truth behind the so called “healthy labels” -

What to Eat While Breastfeeding -

Is organic food really worth it? -

Have you tried any of the recipes above? If so, let us know! 

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