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Foods To Eat During Pregnancy and Postpartum

Updated: Mar 19, 2021

Here is a quick list of foods that should be on the plate for moms who are nourishing baby in the womb, who are recovering from labor and delivery, and who are taking on the nutritional load of breastfeeding (extra 300-500 calories per day – same as 2nd and third trimester- and a glass of water at every nursing session).


  • 300-500 extra daily calories - 2100-2500 total per day

  • 25 grams of extra protein – 100 total grams per day

  • 800 mg extra calcium – 1400-1600 total per day

  • 400 mg folate – 600-800 total per day – **low amounts linked to PPD

  • 12 mg extra iron – 30mg per day – remember to take apart from calcium for proper absorption - low amounts linked to PPD

  • 500 – 600 extra mg of DHA – daily total Omega3- 1000 mg **low amounts linked to PPD

**Moms giving birth to multiples need additional nutrients each day – including 250 extra calories and another 25 grams of protein as well as more folate and iron.


Try and cut out the processed foods, sugars, gluten, and dairy. Fill your plate with vibrantly colored veggies, a small portion of protein (palm sized), Healthy Oils, nuts and seeds, and low glycemic fruits.

Proteins (15-20% of daily nutrient intake)

  • Wild Salmon – don’t shy away from this fish. It is packed with important Omega 3s for your brain and for baby’s development.

  • Non-Albacore Tune

  • Sardines – these are a go-to at my house.

  • Organic grass-fed beef

  • Organic chicken

  • Organic turkey

  • Organic pork

  • Organic legumes

  • Organic nut butters

  • Organic eggs

  • Nuts and seeds

Carbohydrates (50-60% of daily nutrient intake) – lots of fiber here

  • Sweet potatoes

  • All veggies (the more color the better – and don’t peel if you don’t have to – that is where most of the fiber is)

  • Nuts and seeds

  • Low glycemic fruits

Healthy Fats (Cold Pressed)

  • Cold Water Fish

  • Nuts

  • Avocadoes

  • Olive oil

  • Coconut oil

  • Flax oil

  • Avocado oil


  • Meat and poultry

  • Liver – I sneak this is smoothies

  • Beet Greens

  • Potatoes with skin on

  • Prunes

  • Vit C foods increase iron absorption and calcium lowers it ( also - coffee, tea, and antacids lower the absorption)

Calcium (non Dairy) – regular exercise helps your body to absorb calcium

  • Salmon

  • Sardines

  • Collard greens

  • Sesame seeds

  • Rhubarb

  • Spinach

  • Broccoli

  • Kale

  • Almonds

My nutrition certification is with the Dr. Sears Wellness Institute. The facts from this article came from Dr. Sears Wellness Material.

Do not let this list stress you out. Do the best you can, and take it step by step.

If you have not started before your become pregnant, set a goal to work on your nutrition starting at the beginning of your second trimester. Try and stock your freezer with healthy, nourishing meals that will give you the nutrition you really need during your last few weeks of pregnancy and your first few weeks of postpartum (when you may not feel like cooking.) Read this article about the 6 things I wish I would have known about postpartum.


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