Nutrition Information for All Trimesters and Your Postpartum Time


General health and well-being:

Cynthya is a huge fan of Andrew Weil, M.D. of the Arizona Center of Integrative Medicine and highly recommend the center's free online pdfs for dietary tips and maintaining mental health. Here is a booklet by the Weil Lifestyle, which includes easy recipes for general health.

We encourage you to take one of the online workshops and review the multiple recipes created by nutritionista, Meghan Telpner. Meghan and her crew run a blog called Making Love in the Kitchen, which focuses on healing foods, meal prep and nutrition - download their booklet written for healthy breakfasts.


Pre-pregnancy and the first two trimesters:

Folate, a water-soluble B vitamin, helps your body build healthy cells. Proper nutition and meals consisting mostly of vegetables and fruit, both raw and cooked, is the best way to be sure you are getting adequate amounts.

Studies have shown that for women of childbearing age, ingesting 400 micrograms of folate every day can reduce the risk of having a birth affected by a Neural Tube Defect, such as Spina Bifida, by up to 70%.

There are warnings about folic acid and Vitamin A & D supplements so please do your research. Dr. Furhman offers a good website to get you started, chock full of articles about general nutrition for you during pregnancy.

If you are considering taking a supplement of folic acid or a prenatal vitamin, please talk to your maternity care provider first. 


Third trimester:

Though you should maintain a healthy diet throughout your pregnancy, nutrition is especially important during the third trimester. Consider the website and book Eating For Two.

During pregnancy, there are certain foods to avoid but generally food is safe for most healthy, soon to-be-mamas. Also, at many recipes and ideas are listed along with tips and guidelines for pregnancy nutrition.


Postnatal / Breastfeeding:

Eat and drink to satisfy your thirst and appetite, but aim to take in about 500 additional calories per day, for a total of about 2,700 calories daily (discuss your personal nutritional needs with your doctor). Your body stores up fat during your pregnancy to provide the extra calories needed for milk production so factor in the weight of your breasts (about 3 pounds) when setting your postpartum weight loss goals. There's no need to go on a special diet while breastfeeding your baby - your extra weight will shed. Focus on making healthy choices to help fuel your milk production by eating a variety of whole grains, as well as organic fruits and vegetables.

Cow's milk is the food that causes most problems with sensitivity and allergies for babies (and mothers). Dairy was made for calves, not for human babies, and many infants are sensitive to it. Cow’s milk is the first food you should work on eliminating - it may take up to 2 weeks to remove the milk's protein (casein) from your diet to end the fussy behavior.

Other considerations:

Better Nutrition Leads To Healthier Babies. It’s As Simple As That.
— Doug Odom, M.D.

Eating and Drinking During Labor and Birth

In the 1940's, Dr. Mendelson reported that during general anesthesia, there was an increased risk of the stomach contents entering the lungs and potentially could lead to severe lung disease or death. Since the 1940s, obstetrical anesthesia has changed considerably, with better general anesthetic techniques and a greater use of regional anesthesia. Cochrane reviewed 3,130 women during labor in 5 studies and determined women should be free to eat and drink in labour, or not, as they wish. Read more here. 

Skin Elasticity During Pregnancy And Beyond