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Nausea. Exhaustion. Toddler wrangling. Need I say more? Eating, sleeping, and exercising like you should during pregnancy can be hard, but it’s so important! During the Healthy Pregnancy Challenge, I’m choosing just a couple of goals each week. I’m trying to make the biggest impact with the least amount of effort. Let’s face it, there’s only so much time and energy in one pregnant mama’s day!

4 Tips for Simplifying Pregnancy Nutrition

1. Drink plenty of water.

Pregnant women need about 10 cups of water per day. Breastfeeding women need 13 cups per day. (source) If you’re pregnant and breastfeeding? It stands to reason that you may need 15 cups per day! That’s about how much my body was craving during the first trimester. (That’s also how much water Jennifer mentioned she was drinking in her Guide to VBAC Birth post.)

It has really been a challenge for me to get down that much liquid with the many distractions of toddler chasing, but I know it’s important for a healthy pregnancy. My plan is to try to drink 11 cups of water per day along with 4 cups of my pregnancy tea (see #2 below).

2. Drink pregnancy tea.

Herbs are full of lots of vitamins and minerals and can help alleviate many common pregnancy issues. During my first trimester I picked several organic herbs to buy in bulk at Mountain Rose Herbs to make my own pregnancy tea infusions. (To learn about using herbs during pregnancy check out Wise Woman Herbal for the Childbearing Year.) Then morning sickness kicked in and just the thought of those herbs sitting in the pantry churned my stomach! Now in the second trimester, I actually look forward to drinking the tea each day.

My plan is to drink 4 cups of pregnancy tea everyday which will count towards my water consumption too. I knew that I would need a super easy method to make the infusion if I was going to actually do it everyday. I got a tea pot with built in infuser, so I can just dump the herbs and water in and go on with my day.

 

3. Take your supplements.

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It seems there’s an unending list of supplements people are taking now days. At the very least during pregnancy and breastfeeding there is a prenatal vitamin. If you’re like me, then there are even more to help with your various deficiencies. Magnesium and D3 are common along with Calcium, probiotics, and even fermented cod liver oil.

However, all these vitamins can only be effective if you actually take them. Unfortunately, there’s no absorbing just by looking at them sitting in your cabinet. My goal is to take all of the supplements as recommended by my naturopath and midwife that I know will help me have a healthy pregnancy. I have them separated into two weekly pill organizers like this, one for morning and one for night, to help me remember.

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4. Eat your fruits, veggies, and steak?

During my first pregnancy, I closely followed the Brewer Diet checklist that is a part of the Bradley Method Childbirth classes. It isn’t the perfect pregnancy diet. I doubt there is a perfect diet, pregnancy or otherwise. (While following this pregnancy diet, I was regularly consuming 110 to 160 grams of protein while both of  my midwives have recommended around 70 grams of protein per day.)

This time around, I think I’ll just use it as a guideline. I do really like the checklist format to help me remember to eat my veggies, especially the green leafy ones. I also plan to continue my commitment to not eat any sweets throughout this pregnancy. To learn more about eating a healthy real food diet during pregnancy check out The Nourishing Traditions Book of Baby & Child Care and Real Food for Mother and Baby.

How do you make sure to get your nutrition during pregnancy? 

 
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