Diet & Nutrition during pregnancy
Daily Nutrients
During pregnancy, we recommend eating a diet similar to the Mediterranean diet, which translates to “eating close to the earth.” This nutrition principle encourages you to peel and chop your food, eat lean proteins and healthy fats, and avoid pre-packaged foods. If it comes out of a bag or a box, it is probably not of much value to you or your growing baby.
- Dairy: Your preference of dairy products – milk, yogurt, cheese
- Protein: 70-100 grams per day
- Calcium: 1200 mg per day
- 4-6 liters of water per day
- Moderate caffeine intake of 1-3 servings per day is acceptable
- If you choose to eat deli meats, we recommend heating them to 160 degrees (until steaming)
- It is important to have iodized salt in your diet, as opposed to only sea salts
AVOID
- Unpasteurized cheese and raw milk
- Undercooked meats or fish
- Large fish, including king mackerel, swordfish, tile fish, and albacore tuna
- Smoking cigarettes
- Alcohol consumption
Recommended Supplements
If you need specific brand recommendations, please ask.
- Prenatal vitamins or a whole food supplement daily (like Juice Plus) with at least 400mcg folate.
- Omega-3 (minimum 1500mg combined DHA+EPA daily).
Exercise
We encourage you to continue with your normal exercise routines during your pregnancy, but be cautious of signs for overexertion or abdominal cramping.
Avoid high impact activities, and be alert for signs of overheating and dehydration. Walking, swimming and yoga (non-Bikram style) are examples of good exercises to incorporate into your daily routine. Remember to increase your hydration during and after exercise.
