My Step-By-Step Nutrition Protocol For Pregnancy -

As a Holistic Nutrition Consultant for Pregnancy, here is my step-by-step nutrition protocol for pregnancy, that I would suggest to the women I work with.

In my first two pregnancies, I ate whatever I wanted with no real guidance on how to optimise my nutrition for each stage of pregnancy.

Fast forward to 2021 when I studied holistic nutrition for pregnancy, postpartum and babies and became pregnant with my third baby.

I was amazed by how little nutrition education we as women receive for pregnancy.

While I developed hyperemesis gravidarum (the dreaded severe morning sickness) in the first trimester, it was honestly my best pregnancy.

I accredit that to how I ate during my pregnancy with my third baby.

If I were to fall pregnant again, here is exactly the kind of nutrition protocol I would follow.

I encourage you to keep reading, as I dive deeper into this topic in my pregnancy and postpartum nutrition e-books (linked at the end).

First Trimester Nutrition Protocol

In your first trimester, you typically don’t have much of an appetite, especially if you have strong aversions or nausea/morning sickness.

However, I would focus less on what I’m eating and simply keeping my blood sugar as stable as best as possible (I know it’s easier said than done).

Focus on:

Drinking electrolyte-rich drinks (to make up for dehydration lost in vomiting). Coconut water, water infused with Celtic sea salt (for extra trace minerals) and water with citrus (or basil if you can tolerate).
Don’t just eat carbs. Balance it with some protein and fat where possible. Even butter or peanut butter on toast is better than just plain toast.
When you feel like eating, eat. Don’t go too long without eating, even if it’s a simple food that you can tolerate.
Take your prenatal supplement at night time before bed. Even beef liver capsules are better than nothing. Beef liver contains a lot of nutrients, like vitamin A, that are beneficial for your baby’s growing organs.
Magnesium glycinate is also a good supplement to take before bed, as it helps to relax the muscles and gag reflex.

Second Trimester Nutrition Protocol

In your second trimester, your blood volume more than doubles.

Protein, iron and calcium become important nutrients here.

Now that you are most likely beginning to feel better, focus on:

Eating protein at every meal (eggs, red meat, lentils, poultry, fish).
Increase your iron intake (read here for tips).
If you can tolerate dairy, eat more yoghurt, or milk kefir (for the extra probiotic benefits), for calcium. Fish and dark leafy greens are great for calcium-intake too.
Continue taking beef liver capsules.

Third Trimester Nutrition Protocol

Lastly, in your third trimester, your baby’s brain and spine are rapidly developing. Kind of like the final touches to their body, but crucial ones at that.

This is where Vitamin D, K2 and Omega 3 become crucial nutrients to consume.

Focus on:

Getting Vitamin D intake (through the sun, or eggs or fish).
Vitamin K2 is found in seafood, grass-fed butter and liver. So beef liver capsules are great to continue taking.
Omega 3 is helpful for baby’s brain development and your own mental health (as well as so many other health benefits). Eat salmon, mackerel, natto (or take a cod liver oil supplement) and continue omega 3 intake in postpartum.
Probiotic consumption is important for protective padding over your baby and reducing your likelihood of developing thrush and Group B Strep. Fermented sauerkraut, kimchi or coconut kefir are great options. I would often pair my eggs on sourdough with some sauerkraut and that was my lunch.

If you want to learn more about optimising your pregnancy and postpartum nutrition, I have two e-books that are packed with holistic education that you won’t find elsewhere.