top of page

Nourish that Baby Bump

pregnant woman and diet
Nourish that Baby Bump

As Midwives, we talk to you a lot about the importance of a nutrient-rich diet during pregnancy. You are not only keeping yourself nourished, but you're also trying to build a healthy placenta for your little one to grow on. Trust me, what you put on your plate can have a significant impact on your journey to motherhood.

Why is a Nutrient-Rich Diet Crucial?

My preceptor always said that pregnancy is like a marathon for your body, and you wouldn't run a marathon without the right fuel, right? The same is especially important for growing that tiny human! A nutrient-rich diet provides the building blocks for your baby's development and ensures you stay healthy and energized throughout the journey ahead.

Building Blocks for Your Baby:

  1. Folate/Folic Acid:

  • Essential for neural tube development.

  • Foods: Spinach, broccoli, lentils, and fortified cereals.

  • Easy tip: Make a delicious spinach and feta omelet for breakfast.

  1. Calcium:

  • Vital for strong bones and teeth.

  • Foods: Yogurt, cheese, leafy greens, and fortified plant-based milk.

  • Try yogurt with fresh berries and a sprinkle of granola for a snack.

  1. Iron:

  • Supports red blood cell production.

  • Foods: Lean meats, beans, lentils, and dark leafy greens.

  • Make a hearty lentil soup for dinner.

  1. Omega-3 Fatty Acids:

  • Aids in brain and eye development.

  • Foods: Salmon, walnuts, chia seeds, and flaxseeds.

  • Salmon is great in a salad, or toss in some chia seeds and flax seeds

Budget-Friendly Tips:

  • Buy in Bulk: Purchase staples like rice, beans, and oats in bulk to save money and always have them on hand.

  • Seasonal and Local Produce: Always opt for fruits and veggies , especially when in season, or skip the canned aisle and choose frozen vegetables in a pinch.

  • Plan and Prep: Plan your meals and snacks for the week and prep ingredients in advance to avoid last-minute fast food choices when you're hungry.

Snack Ideas:

  • Trail Mix: Nuts, seeds, and dried fruits. Did you know...including up to 8 walnuts daily is a great way to get your Omega-3 and Alpha-linolenic acid, and folate in? All of these are vital for brain and eye development in your baby.

  • Hummus and Veggies: Carrot and cucumber sticks with hummus.

  • Fruit Smoothie: Blend your favorite fruits with yogurt or milk.

Remember, it's not about perfection but about making mindful choices that nourish both you and your growing baby. If you have any specific dietary concerns or questions, don't hesitate to contact your chosen healthcare provider.

 You are welcome to schedule a consultation with us anytime. We are always here to help you navigate pregnancy and ask as many questions as you have. Midwifery care isn't just about having a home birth -- we offer Prenatal Care Only for those who want a sort of co-care option, getting the education of midwifery care while still planning for a hospital birth. We also offer lab work with a focus on optimal health, not simply "normal" health, as well as a variety of homeopathic support for your pregnancy and postpartum.

References & Downloads


bottom of page