G OOD
Health
Nutrition for Pregnancy BY JEN CASEY, cnp, nncp
Food is life, especially when your body is working overtime growing a new one! When you are expecting, good nutrition is more important than ever. Baby’s growth and development depends on what mom is eating, as nutrients are passed on to her baby, and stored for later.
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ou don’t have to eat double the amount you usually eat. Instead, focus on quality ingredients in your meals and make sure the few extra hundred calories required are supporting the baby's growth, and your changing body, both during pregnancy and postpartum, AKA “the forgotten trimester”. Pregnancy is not the time to restrict foods or experiment with new diets. Instead, nourish to flourish. Make every bite count, knowing that each meal is going toward growing a new life, and supporting you on your pregnancy journey.
1st Trimester Approximately 50% of expectant mothers suffer from morning sickness during the first three months of pregnancy. As an Holistic Nutritionist and mother of two, I can relate, but still always encourage eating during this important time, even if you do not feel the urge. Smaller, frequent meals tend to be easier to tolerate than three larger ones, while ginger, applesauce, oatmeal, lemon, and peppermint are great digestible remedies for nausea. Your prenatal vitamin should contain B6, also helpful with nausea, but you can also top up with foods like leafy greens, bananas, chickpeas, and avocado.
JEN CASEY is a Registered Holistic Nutritionist and Certified Health Coach through Next Bite Nutrition Coaching. She’s also an Academic Advisor at The Institute of Holistic Nutrition. Book a free, 30-minute online nutrition appointment with Jen or one of our other nutritionists at naturesfare.com biteclubnutrition.ca 25 | May/June 2021
