Nutrition for Prenatal, Pregnancy, and Postpartum Health
- Dr. Matt Paluchniak
- Aug 25
- 5 min read
With Special Guest & Written by: Cassaundra Lindsay, Nourish Freely
Last week, we had special guests Sarah Gracz, MS, LMFT, CEDS-C & Kristine Gallagher, MEd, LPC, PMH-C talk about perinatal mental health. This week we have special guest, Cassaundra Lindsay, NTP, OTR/L talk about nutrition throughout pregnancy! 🥗
Pregnancy and postpartum are some of the most exciting and confusing times in life and your nutrition plays a huge role in supporting your health and your baby’s development. Whether you’re planning to get pregnant, are in the thick of pregnancy, or navigating postpartum recovery and breastfeeding, here’s a guide to help you prioritize nutrient-dense foods, supplements, and strategies for optimal health.
Prenatal Nutrition: Preparing Before Pregnancy
My biggest advice is to start eating well before you’re pregnant.
I often hear people say, “I’m going to eat healthy once I’m pregnant,” but I’m here to tell you: that’s not the best approach.
During pregnancy, your hormones are surging, appetite is increasing, and digestion slows, often causing heartburn, constipation, and nausea. These factors make it much harder to suddenly overhaul your diet. Ideally, spend the year before pregnancy building healthy habits, but don’t worry if you don’t have that much time.
Start making changes as soon as you can if pregnancy is on your radar.
Some key areas to prioritize before pregnancy include:
Eating three meals a day, especially breakfast.
Focusing on meals rich in protein, healthy fats, and fibrous vegetables.
Choosing desserts instead of treats to help stabilize blood sugar and curb sugar cravings.
Prioritizing nutrient-dense foods like eggs, fish, legumes, nuts, and colorful vegetables.
These small but consistent changes will help your body and baby thrive from day one.
Pregnancy Nutrition: First Trimester
The first trimester can be tough between morning sickness, fluctuating appetite, and digestive changes are common.
Proper nutrition can help make this time more manageable.
Blood Sugar & Breakfast
Eating breakfast is crucial. Skipping meals, particularly breakfast, has been linked to an increased risk of gestational diabetes. Starting your day with a high-protein breakfast aiming for at least 30 grams of protein plus healthy fats can help stabilize blood sugar and reduce nausea.
Frequent, Protein-Rich Snacks
During the first trimester, smaller, frequent meals can be more tolerable than large ones. Focus on eating protein rich snacks and meals. Avoid eating a naked carb as it will make your nausea worse. The worst advice I often hear from people is to eat saltines and crackers to help with nausea. I promise at the moment those things may sound appealing, but they will actually amplify your nausea as the day goes on.
Simple, protein-rich snacks like nuts, cheese, yogurt, cottage cheese, milk, beef sticks, or homemade protein balls can help minimize nausea and keep your energy steady.
Second & Third Trimester Nutrition
As you move into the second and third trimesters, your energy and nutrient needs increase. You don’t need to “eat for two,” but an additional 300–500 calories per day (about 1–2 balanced snacks) can help meet your baby’s growing needs.
Protein Is Key
Protein needs rise substantially in late pregnancy—up to 73% higher than average requirements. Include high-quality protein at each meal and snack to support fetal growth and maternal health.
Balanced Meals & Blood Sugar
Appetite often increases in the second trimester. Listening to hunger cues and eating smaller, more frequent meals or snacks helps maintain stable blood sugar levels and sustained energy.
Nutrients to Focus On
Iron: Supports increased blood volume and the placenta.
Calcium & Vitamin D: Essential for maternal and fetal bone health.
Omega-3s (DHA): Crucial for fetal brain and eye development.
Magnesium: Helps with relaxation, sleep, and digestive health.
Folate: Continues to support healthy neural development.
Foods to Emphasize
Eggs, including yolks, for choline and DHA
Meats, fish, and legumes for protein and iron
Fruits, vegetables, whole grains, nuts, and seeds for vitamins, minerals, and fiber
Healthy fats like avocado, olive oil, and fatty fish
Postpartum & Breastfeeding Nutrition
After birth, your nutrition needs remain high, especially if you’re breastfeeding. Your body is recovering from childbirth and producing nutrient-rich milk for your baby.
Calories & Nutrient Needs
Exclusive breastfeeding requires roughly 500 additional calories per day. Focus on calorie-dense, nutrient-rich foods rather than empty calories to support recovery and milk production.
Key Nutrients
Omega-3s & Choline: For your baby’s brain development and maternal cognitive support.
Iodine: Supports thyroid health and neurological development in infants.
Vitamin D: Supplementation may be needed to ensure adequate levels for you and your baby.
Iron & Calcium: Important for recovery and preventing depletion.
Strategies for Success
Prepare snacks and meals in advance for easy access during busy days.
Avoid rapid postpartum weight loss instead focus on sustainable habits.
Stay hydrated with water, electrolytes, and nourishing beverages.
Supplements
Supplements can help fill nutritional gaps and support pregnancy and postpartum health. The problem is not all supplements are created the same and the standards around supplements are very loose. This means that what is listed on the label is not always what is in the bottle. Even if you find a brand that is reliable, you have to be careful where you buy it. Many supplement products listed on Amazon aren't actually from the brand themselves and have been altered.
I have a trusted distributor of supplements, Fullscript, that I use in my nutrition business. They buy directly from the manufacturer, store the supplements properly, and have reliable shipping. I put together some of my top pregnancy supplement recommendations below for you. You will have to set up and login to see and purchase my supplement recommendations from the link below. You will also get a discount on these supplements through buying through my link versus buying elsewhere.
Resources
I created a free resource with meals geared towards prenatal, pregnancy, and postpartum. The recipes in this free resource are crafted specifically for pregnancy and postpartum. They’re packed with the nutrients your body and baby need, and they work for all trimesters.
Many are great for doubling so you have extras for busy days, and they freeze beautifully for postpartum just let them cool completely before freezing.
How Can Nourish Freely Support You Through Pregnancy & Beyond
Nutrition during pregnancy and postpartum is so much more than just following a list of “eat this, not that.” Every woman’s journey is different. Your symptoms, your energy levels, your food preferences, and your lifestyle all play a role in what will truly nourish you and your baby.
This is where I come in. I work with women to:
Create personalized nutrition plans tailored to your trimester, symptoms, and individual needs.
Address specific challenges like morning sickness, blood sugar instability, food aversions, and constipation with targeted strategies and help you identify what could be contributing to these things.
Guide supplement choices to ensure you’re getting what you need without unnecessary extras.
Whether you’re preparing your body for pregnancy, navigating the changes and challenges of each trimester, or healing and nourishing yourself in the postpartum season, I can help you feel confident and supported every step of the way.
If you’re ready for personalized guidance, you can reach out here and we’ll make a plan that fits your unique needs.
Thank you, Cassaundra from Nourish Freely for all that informative and insightful information to help the mamas out there before, during, and after pregnancy in-regards to their nutrition!
Take care of yourself before, during, and after pregnancy! Your physical health is important, but also your nutrition and mental health are too... for a healthy mom and baby!
Schedule your FREE Consultation Call with Cassaundra here:
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