How I Nourished Myself (& My Baby) while Pregnant
why nutrition during pregnancy was so important to me, what I focused on and why, plus a few of my go-to nutrient-dense recipes!
I’m answering a BIG question with this post: What did I eat to nourish myself (and my baby) during pregnancy?
Where do I even begin?! haha (nervous laugh)
So, as you can imagine, as soon as I knew I was pregnant, I immediately wanted to know ALL THE THINGS regarding proper nutrition for growing a healthy tiny human inside my belly. Like…is it even possible not to obsess here?! I immediately looked for resources and one of my favorites was the book Real Food for Pregnancy by Lily Nichols. As soon as it arrived, I was reading and highlighting multiple pages per day, haha. But, the more I read the more I realized I was ALREADY eating to nourish myself and my baby during this time (I just had to make a few minor tweaks 😉).
Luckily, I had decided to make changes to my diet to support my hormones and my health overall a few years before I decided to try to conceive. WHAT A FRIGGIN RELIEF! Because otherwise, this sh*t would’ve gotten overwhelming for me REAL.QUICK. I personally worked on my nutritional health with very baby steps, so I know for a fact if I would’ve attempted to make all these changes at once, I wouldn't have been as successful as I was going at my own pace 😅
If you’re reading this because you’re planning on having a baby in the future and you want to make sure you’re nourishing yourself and that baby to the best of your ability, I’d recommend starting to implement NOW. It’s never too soon…
If you’re reading this because you’re pregnant (and you want to make sure you’re nourishing yourself and that baby to the best of your ability) my recommendation to you would be: do your best given what I’m about to share below and try real hard not to stress the rest! Stressing over food is not the vibeeee (especially while growing your precious little babe).
If you’re reading this, but you’re not pregnant or trying to conceive, you’re still in the right place! The nutrition tips inside this post are great for your overall health regardless 😉
Below, I’m sharing why nutrition during pregnancy was so important to me, what I focused on and why, plus some of my go-to nutrient-dense recipes!
BUCKLE UP FAM…There’s a lot to cover 😅
As a certified holistic nutritionist, making sure my baby was getting all the nutrients she needed was super important to me. Did I obsess? Maybe a little 😅 although I tried really hard not to 😂😅
Let me start by saying…if you’re wondering if what you eat while pregnant affects your baby while they’re growing in utero, the answer is F*CK YES.
Sure, during pregnancy, there are factors out of our control (like genetics) but there’s also a lot we CAN control when it comes to our baby’s health: exercise, sleep habits, the way we manage stress, our exposure to toxins, and of course……..our DIET. This sentence from inside Real Food for Pregnancy pretty much sums it up:
“Inadequate nutrition during pregnancy can impair the development of your baby and lead to lifelong metabolic changes that increase the risk of diseases, like heart disease, diabetes, high blood pressure, and the risk of obesity.”
Healthier mamas who focus on adequate nutrition are more likely to give birth to healthy babies at a normal weight with normal blood sugar levels. Plus, if mama is healthier, she is also more likely to have an easy pregnancy and a smooth delivery.
At the end of the day, this is what mattered most to me – a healthy baby and a healthy/easy pregnancy.
I know a big fear among women when they get pregnant is how much weight they’re about to gain in the process, but if you stick to what I’m about to share with you below (for the most part at least), ya ain’t gotta worry about gaining too much…
You’re probably thinking…“Alright, Cait. So, what do I eat exactly?”
When it comes down to it, things can get very detailed and a little overwhelming. But, if you enjoy getting into the nitty gritty (like me), read the book! If you’re looking for a simpler breakdown, I’ve gotchu. I like to keep things as simple and as straightforward as possible for you, so here are the 6 major things I focused on when eating to grow a healthy tiny human.
One: Eating Whole Foods.
This is something I work on with all my clients because it’s probably got the biggest impact when it comes to changing the way you eat. I don’t know how you currently eat, but if it's anything like the way I was eating in my early 20’s, you’re having Belvita Biscuits for breakfast, Hot Cheetos for snack, and green vegetables? Not happening. 😅😂
Try to stay away from processed foods (like Belvita biscuits and Hot Cheetos) and start eating more whole foods. These are foods with minimal or no ingredients close to the form in which they grew: animal proteins like chicken & beef, whole grains like quinoa & rice, beans and legumes like lentils & chickpeas, starchy veggies like sweet potatoes, leafy greens like kale & spinach, fruits, nuts, seeds,...you get me, right?! 😉
Two: Keeping my Blood Sugar Balanced.
This is a nutrition principle I started to implement after learning about women’s hormones. You want to keep your meals and snacks balanced with the right amount of protein, carbs, fat, and fiber. Avoid having carbs alone! (fruits are carbs too by the way)
A good balance of these macronutrients every time you eat will help keep your energy steady throughout the day and have you satisfied for longer periods of time. If you find yourself getting hangry often, struggling with low energy, and craving salty or sweet foods, you may need to add in more protein. Also, don’t be afraid of healthy fats. When you’re pregnant, your body needs more of the vitamins and nutrients found in fatty foods (from unprocessed sources) like eggs and beef liver.
Three: Having Variety.
A variety of vitamins and minerals are required to build a healthy baby. If you eat the same things day in and day out, you probably won’t be getting everything you need (and neither will your baby) so make sure to change things up and include a variety of foods in your diet. Also, don’t rely on your prenatal for this. Your prenatal is a supplement, so it’s meant to supplement the nutrients you’re receiving as part of your diet, not replace them. Your body absorbs nutrients from whole foods a lot better than it does from any supplement.
Four: Staying Hydrated.
Okay, this one is crucial! Not sure why it’s number four on the list, but HYDRATE PEOPLE…LOL. Your hydration needs increase during pregnancy, but don’t worry, you don’t need me to tell you this because you will absolutely feel it. I felt dehydrated even when I was constantly drinking water (omg and now that I’m breastfeeding, it’s even worse). I kept my bigass water bottle with me at all times…like seriously…I drank SO. MUCH. WATER. It’s essential to keep things flowing in the body and bring nutrients to your baby, who is literally swimming in amniotic fluid inside your uterus.
I highly recommend including other forms of hydration in addition to all the water; drinks that contain minerals. Adrenal Cocktails were my personal go-to. I’d have at least one per day, but I suggest going for two. As fluid levels in the body increase, so does the need for electrolytes. Electrolytes help keep your energy up (which believe me, you’ll need haha) and also keep you from dealing with headaches and potentially even leg cramps (I got these at night when I was pregnant). All you need for an Adrenal Cocktail is potassium (coconut water), sodium (sea salt), and whole-food vitamin C (freshly squeezed orange juice, lemon juice, etc.)
Five: Nutrient-Dense Foods.
While I was pregnant (and still now that I’m breastfeeding) I made sure to focus on nutrient-dense foods (foods with a whole lot of nutrients per bite). Here are a few of the ones I was consuming almost every single day:
Eggs
For a while back in 2020 through 2021, I was hardly having eggs at all (maybe once per week). Then after my eczema breakout, I introduced them back into my diet along with other animal foods, and after I got pregnant, I started having them almost daily; they’re practically a superfood. Eggs yolks are rich in choline which helps prevent neural tube defects and fosters healthy brain development in babies. They are also a great source of DHA, an omega-3 fat linked to higher IQ’s in infants. So basically, eggs = brain power. YES! YES! YES! I do want to mention, however, that quality matters (as always) so you’ll want to purchase eggs from pastured chickens (look for pasture-raised when shopping). These eggs contain much higher levels of Vitamin A, E, Omega 3, and Vitamin D.
Beef Liver
I started “supplementing” with grass-fed beef liver before I found out I was pregnant. I put supplementing in quotation because it’s technically not a supplement — it’s a whole food in capsule form. Because it’s a whole food, my body is going to absorb all the nutrients it provides much better. If you enjoy liver, more power to ya! I’m personally not a fan, so I opted for the capsules. Either way, this stuff is FULL of nutrients which is why it’s often referred to as nature's multivitamin! Other than eggs, it’s the only other major dietary source of choline. It’s also the richest source of iron (heme iron specifically which is more easily absorbed), and one of the richest food sources of folate which also helps foster healthy brain development in your baby and helps to prevent birth defects too!
Bone Broth
This was another food I introduced after my eczema spiraled out of control. I was drinking about 2 cups per day alone or just adding it into some of the things I was cooking because I was struggling with nutritional deficiencies, and my gut needed support. Animal foods provide the best-absorbed forms of iron and zinc plus, the bones and connective tissues are rich in protein, gelatin, collagen, glycine, and minerals — all great for growing a healthy baby. While you’re pregnant, your body needs more glycine from food (especially in the later stages). Your baby’s bones, tissues, organs, and skin are all developing as they start to gain weight faster…so, drink your bone broth and make sure it’s grass-fed! Bonus points if you make your own 😉
Dairy
I want to mention dairy in this post because I feel like so many women cut it out of their diets completely. I don’t have it often because I’m sensitive to dairy from cows; however, while I was pregnant, I did try to incorporate goat or sheep sources of dairy into my diet (cheeses, yogurt, kefir) because of the protein, calcium, vitamins (especially K2) and probiotics it provides. Vitamin K2 is a vitamin found in dairy that isn’t found in many other food sources. This vitamin along with calcium (and other minerals) helps babies form strong bones as their skeleton develops. Not only is it important for your baby, but for you too! If you’re not getting enough of these nutrients through food, your body will “borrow” from your own tissues which can lead to conditions or health issues like osteoporosis. Pretty wild, right?!
The probiotics support a healthy microbiome and there are COUNTLESS benefits to a healthy gut for both mom and baby like a stronger immune system which reduces the risk of eczema or allergies developing. This is personally so important to me because growing up, I had to deal with asthma and allergies all the time. Again, quality matters here. Look for organic dairy from grass-fed cows or pasture-raised goats.
Fatty Fish & Seafood
I really enjoy seafood, but I remember having a pregnant client that literally never consumed it and didn’t realize how beneficial seafood was for her growing baby. Having more than 12oz each week has been linked to higher IQs and communication skills in your child thanks to high levels of DHA, a brain-boosting omega-3 fat! Fatty fish (like salmon & sardines) are also great food sources of vitamin D (which is very difficult to get from food) and minerals like iodine, zinc, and selenium. When it comes to quality, go for wild-caught for sure 🙂
Six: Eating Mindfully.
What do I mean by mindful eating? Eating when you’re hungry and stopping when you’re full. When I was pregnant, if I felt hungry, I ate. No questions asked. When you’re eating (mostly) high-quality whole foods, you don’t really have to worry about eating too much 😉 You can just listen to your body and eat intuitively. I also made sure I wasn’t using pregnancy as an excuse to over-indulge. Check yourself. You want the perfect balance of eating enough while also not overdoing it with a bunch of crappie junk that isn’t gonna do anything for you or for your baby.
Now, a couple more things worth mentioning…
The Controversial Foods
Honestly, I feel like I hardly worried about “what not to eat” because I was confident in the foods I was already consuming. Let me just share my thoughts with you on coffee and sushi.
Coffee
Alright so, I wasn’t really having coffee during pregnancy, but not because I cut out caffeine, just because I wasn’t having much coffee at the time. I was drinking matcha instead and I would have a cup almost every morning. Research shows that if you keep your caffeine intake at or below 200mg a day, you’re in the safe zone. That’s about 16oz of coffee, and your typical cup is about 12oz. So, if you keep the caffeine to a minimum, your baby should be just fine! This is what I came across in my own personal research, but I highly recommend you do your own and do whatever you feel most comfortable with!
Sushi
Did I have sushi? Yup. I hardly consumed any tuna though (because of its mercury content) and I made sure if I was ever consuming raw fish, that I was comfortable with the source. I know enough about nutrition also that I felt confident judging this for myself. If I felt like I was getting quality fish, I’d have the sushi. Again, do your own research and go with whatever you feel most confident about. I’m just sharing what I did personally.
Portions
I would say that overall throughout my entire pregnancy, I was having more frequent, smaller meals and snacks throughout the day rather than large portions. In the first trimester, this REALLY helped me manage my nausea. I was probably putting something in my stomach every 2 hours (even if it was just a few bites). It kept my blood sugar stable and kept me from getting TOO hungry. Plus, the baby was constantly receiving nutrients 🥳 YAY! During my third trimester, the heartburn was on TEN, and I never really uncovered a pattern with it. There didn’t seem to be specific foods that were triggering it, but I did notice that if I ate too much, it was definitely worse. So, I was back to having smaller portions more often (even though I felt like I could eat more).
So, there ya have it!
How I fed myself and my baby, Alex for 40 weeks 😉😜 Now, here are a few of my go-to recipes below ⬇️
Go-to Recipes
Snack: Banana Nut Rice Cakes
Ingredients:
Nut Butter of your choice
Hemp Seeds
Raw Honey (local is best)
Sliced Banana (or Berries)
Cinnamon
Instructions:
Spread nut butter onto rice crackers
Add sliced bananas on top
Drizzle raw honey
Top with hemp seeds & cinnamon
Boom! Done!
Breakfast: Kale & Egg Quesadilla
Ingredients:
Gluten-free Tortillas (Siete Foods)
2 Pasture-raised Eggs
Kale
Goat’s Feta (or other cheese of choice, or nutritional yeast)
1/2 Avocado
Lime
Cilantro
Garlic Powder, Sea Salt, Pepper (any other seasoning of choice)
Grass-fed Butter
Instructions:
Crack both eggs into a small bowl or mug and whisk with garlic powder, sea salt, and pepper (or other seasonings of choice). Set aside.
Chop the kale into small pieces. Set aside.
Cut open the avocado lengthwise and mash half with a fork. Season with freshly squeezed lime juice (1/2 lime), cilantro, garlic powder, sea salt, pepper, (maybe some chili powder).
Heat a pan on the stove to low/medium temperature.
Melt butter & add the eggs.
After the bottom of the eggs appears to be cooked, add in the kale and feta. Fold your eggs to scramble.
Scramble the eggs with the kale and feta until cooked. Transfer to a plate.
Add more butter to your pan and throw a tortilla on.
While the tortilla is getting a little crispy, add the eggs you scrambled over the top and layer them with another tortilla (like a quesadilla).
Once the bottom tortilla is cooked to your liking, flip your quesadilla over to cook the other side.
Once both sides are cooked, remove it from the stovetop, place it on a plate, and add your mashed avocado over the top.
Cut it into four and enjoy!
Lunch/Dinner: Skillet Hash
Ingredients:
Sweet Potato (cubed)
Pasture-raised Eggs
Zucchini (cubed)
Red Onion
Grass-fed Bone broth (or water)
Sea Salt
Italian Seasoning
Fresh Basil
Grass-fed Butter or Coconut Oil
Instructions:
Add butter and chopped sweet potato to a pan on medium heat. Cook until golden.
Add a little bone broth or water to the pan, place a lid on top, and let it cook for a few more minutes until soft.
Once the sweet potato is about finished cooking (tender), add in the zucchini, onion, and seasoning.
Stir until zucchini is cooked to your liking (I like mine in between crunchy and soft).
Crack eggs over the top of the veggies and place the lid on top. Change heat to low until the eggs are cooked to your liking (I like the yolk runny…especially for this skillet).
Top with fresh basil! Sooo simple!
P.S. You can easily modify this recipe with whatever veggies your heart desires!
And, that’s a WRAPPP!
Hope this was all helpful information for you. Feel free to comment below with any thoughts or questions you may have after reading 😊 I’d love to hear from you!
Hi Cait! Do you have a brand recommendation for beef liver?