Let’s Talk About Food (and Why It Matters So Much in Pregnancy)

Pregnancy isn’t just about “eating for two”—it’s about eating well for two.

Your baby depends on you for every building block they need to grow, and you need to feel strong and nourished too. That doesn’t mean counting every bite or stressing about perfect meals—but it does mean being mindful of what you’re giving your body day-to-day.

Why Track What You’re Eating?

I’ve seen this a lot with my clients—mamas who feel like they’re eating plenty, but when we take a closer look, they’re missing key nutrients. Things like protein, choline, iron, and healthy fats don’t always add up like we think they do.

You don’t have to track forever, but loosely watching your intake—maybe writing it down for a few days—can show you where you’re thriving and where you might need to tweak things.

It’s not about guilt or pressure. It’s about awareness.

What to Focus On

There’s a lot of noise out there about what you should be eating. I like to keep it simple, nutrient-dense, and satisfying. These are a few things I talk about often with my clients:

Protein This is a big one. It helps stabilize blood sugar, supports baby’s growth, and gives you lasting energy. Try for 20–30g per meal and 10–15g per snack. Some of my favorite sources: grass-fed beef, pastured eggs, wild fish, full-fat dairy, and even a quality protein shake when needed.

Healthy Fats Fats are not the enemy—they’re essential for hormone function and baby’s brain development. Avocado, coconut oil, seeds, nuts, ghee, and salmon are all excellent options.

Choline Most prenatals don’t include enough choline, and it’s so important for brain development. Best source? Egg yolks. Liver is another superfood if you're open to it.

Iron You need more iron during pregnancy—your blood volume is increasing, and baby’s needs are growing too. Think red meat, liver, cooked greens, and pair them with something high in vitamin C (like citrus or bell pepper) for better absorption.

Calcium + Magnesium These help prevent leg cramps, support bone health, and keep your nervous system calm. Leafy greens, full-fat dairy, bone-in sardines, nuts, and seeds all do the trick.

Hydration + Electrolytes It’s not just water—your body needs minerals too. I love using coconut water, bone broth, or adding a pinch of sea salt and lemon to a glass of water. It makes a real difference with energy and swelling.

How to Make This Realistic

I know this can feel like a lot. You’re busy, probably tired, and not every day goes as planned. Here are a few ways to keep it doable:

• Jot down what you eat for a few days to get a general sense of your intake

• Prep some easy, protein-rich snacks you love

• Build meals around real food first, then add extras as needed

• Listen to your body—some days you’ll need more, some less. That’s okay.\

  
  

A Final Thought

Pregnancy is a time of building—a new human, new habits, and often a new trust in your body. Nourishing yourself isn’t about control or perfection. It’s about supporting your strength, so you feel steady and well as you head toward birth and beyond.

You don’t have to figure this out alone. If you need help customizing things to your life and body, work with someone who gets both pregnancy and nutrition.

And as always—trust your instincts and feed yourself with care. 💛

you, I always recommend working with someone who understands both nutrition and pregnancy. And as always, trust your instincts and nourish yourself well!

Here is a free tracker for you to use!