​Nutrition is very important during pregnancy and nursing.  ​

Are you having troubles knowing what and how often to eat? Need encouragement to eat healthy? 


Try these tips:

Eat small amounts often. Try six small meals daily.


Eat color.  Vitamins and minerals for growing the baby are found in colorful foods.  Red bell peppers, oranges, leafy greens, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, and carrots are great options.

Eat sweet foods from the fresh produce instead of processed sweets.  Grapes, strawberries, apples, bananas, blueberries, raspberries and oranges are all sweet treats to eat daily.  Stick to 2 or three per day.


Drink it up.  Water, herbal teas like chamomile or red raspberry leaf, broths, soups, milk, coconut water.  Try to get in 2 liters everyday!  Find a 1 liter water bottle.  Empty it by lunch time and refill!

​Add protein daily.  Eggs, lean meats, calf or chicken liver, fish, dried beans and complete proteins help grow a healthy baby! Include two to three different sources of protein each day.

Snack well and often.  Try these snack options:

pita chips and hummus

cheese stick and apple slices

boiled or scrambled eggs

dried nuts (almonds, pecans, walnuts) and fresh fruit (berries, cuties)

raw veggies with bean dip

plain whole fat yogurt with dried fruit, honey and nuts

whole wheat bagel and nut butter

smoothies and shakes containing fruits and yogurt

​sweet potatoes with black beans and sour cream

​quinoa and kale salad

avacado slices on whole wheat crackers or in a salad

​Still nauseated?  

Try eating foods that are served at room temperature such as beef jerky, dry nuts, boiled eggs, milk, mild cheeses, fruits, vegetables, etc.

Eat often.  Nausea can mask hunger.  Set your timer to encourage yourself to not go more than 4 hours without a snack.  Keep some snacks beside your bed for nibbling before you leave the bed in the morning or if you wake in the night.

Include fish twice a week please: Salmon, Whitefish, Talapia, Catfish, Flounder, Sardines, Herring or  White Albacore tuna canned in water. Great job growing that baby!