Nutrition during pregnancy!

I am pregnant!

For those of you that do not know, I am pregnant! Currently hovering around 26 weeks and feeling great. This has been quite the journey. My husband and I always wanted kids. It was just a matter of time. Our original plan was to try to conceive in the summer of 2022 after I got off birth control. However, things did not go according to plan because my period was absent at first. An absent period is a sign that you are not ovulating, meaning that conception is not possible. It took me about 3-4 months to realize what was going on. Turns out I was slightly under-eating and over-exercising, which suppressed my ovulation. If you want to learn more about this journey, I talk all about it here. After maybe 2-3 months of eating a sufficient amount of calories, not exercising, and gaining about 5-6 lbs, I got my period back. Roughly 6 months after I got off my birth control.

Luckily two cycles after I got my period back, we conceived (chemical pregnancy the first time). Outside of increasing my calories and reducing exercise, we did not change our diet in an effort to conceive. We eat a nutrient-dense diet on most days. The major lifestyle change we made was abstinence from alcohol and weed a few months prior to conceiving. Studies are clear to me that both of these factors can have a negative impact on fertility and health of sperm/egg. Other than that, we continued our usual diet/lifestyle.

How I have felt

The first trimester was rough. After hitting the 6th week of pregnancy, I felt nauseous and tired most of the day. Luckily I never threw up. But nausea frequently loomed in the background. Food was not appealing to me. Particularly the smell of animal-based foods. Even if I stomached the smell and continued to eat it, I would feel terribly nauseous after consumption. Not every time, but a lot of the time. This was unfortunate because my husband and I center a lot of our meals around these foods! During the first trimester, I found I felt best with smaller meals centered around carbs. I tried to keep the carbs more glycemic friendly by focusing on more whole sources (oats, potatoes, fruit). These sources of carbs are also richer in nutrients relative to more processed ones (bread, pastries, crackers, packaged food in general). I still got in some protein, it was just a bit less than typical. Even though I typically recommend animal-based foods in the diet, listening to your body takes top priority. If your body is revolting against certain foods, do not eat it! At the end of the day, we need to get those calories in.
Things got a lot better once the second trimester hit. My nausea and fatigue completely subsided. My energy returned to pre-pregnancy levels. After the second trimester, I started to pay more attention to the nutrition of my meals. I have always been a nutrient-dense eater, but I did a lot of research on what nutrients in particular I should focus on. The majority of this blog post is about these foods!

Body image/weight gain

My perception of pregnancy has changed over time. As a young adult, I was terrified of pregnancy for many reasons. One of the main reasons? I was scared of the body changes. Throughout my young adult life, all I would hear is negative commentary on how people perceived bodies during and after pregnancy. I would hear things like – “oh, you just wait, your body is not going to be the same after pregnancy. It all goes downhill from there!” Or commentary on other people’s bodies. Like “yeah, she just lost control during pregnancy. Never recovered and has always been overweight ever since!” These sorts of comments really stuck with me.

But over the past five years, my perception changes. Before conceiving, I was ready to accept the changes that would accompany pregnancy. With that said, I anticipated some negative body image thoughts would still creep into my head. But so far, my perception of my body has been overwhelmingly positive. I’m actually enjoying the changes much more than I anticipated. It feels very separate from normal fat gain. I can totally separate pregnancy weight gain from normal weight gain. I’m just in complete awe of what my body has accomplished. I like my new curves and I feel as though I am tapping into a new side of my femininity. I am feeling quite confident! Maybe I will feel different as my pregnancy progresses into the third trimester, but things have been awesome so far!

In addition, pregnancy has taught me to be more in tune with my body’s nutritional needs. In general, I am a pretty mindful eater. I rarely overeat, but sometimes I feel a compulsion to restrict. Throughout pregnancy, I have yet to feel this compulsion. Pregnancy is teaching me to accept what is out of my control. It is helping me trust my body.

Understanding how pregnancy weight gain is broken down also helped me to look at the process in a more positive light.

As a normal weight woman (normal as defined by BMI 18-25), we want to gain 25-35 pounds. Yes BMI comes with some caveats. You can certainly be healthy with a BMI slightly higher than this normal range and unhealthy at a BMI on the lower end of the normal range. But I find it is still a general good parameter for determining weight gain targets.

If you break down how weight is distributed for a 30 lb weight gain, only 7 lbs go to extra fat reserves. All the other weight gain is unrelated to fat. And that extra fat is NECESSARY. This is because we need extra fat reserves for breastfeeding (breastfeeding requires a lot of energy!). So give yourself some grace, the weight gain is all apart of the process!

Important to also understand that gaining at least 25 lbs is really important for a healthy pregnancy (given normal BMI- underweight women will need more). Women who gain under the recommended amount increase the baby’s risk of a bunch of health issues. It is associated with small babies who have difficulty breast feeding, babies at increased risk of illness and developmental delays. Yes gaining more than the recommended amount comes with other health issues. However from my understanding of the research, I would much rather be slightly over the recommendation for weight gain than under. I recommend the book Expecting Better for an excellent breakdown on this!

I also understand I have a certain privilege entering pregnancy as a RD. Because I have pretty extensive knowledge on health and nutrition, it makes it easier to not rapidly gain weight in pregnancy. Which I understand might be disheartening for some. There is certainly inaccurate information out there in regards to caloric needs in pregnancy. Such that you need to eat for two. In fact, you really do not need to eat extra calories until the second trimester. At that point, an extra 300 calories from baseline (an extra snack) is sufficient for most. In the third, maybe an extra 100 on top of that. I’m not counting calories throughout my pregnancy. I am focusing more on how I feel. But I do think that piece of information is helpful to keep in mind. I think focusing on specific nutrients rather than calories is more important in pregnancy.

Why I wrote this article

My main inspiration for writing this article is to share my learnings on why certain dietary/lifestyle interventions are beneficial in pregnancy. I found Lily Nichols’ book “Real Food Pregnancy” to be an incredible resource. I reference a lot of the studies found in her book in this article. I highly recommend it!

I do have one disclaimer! You will notice throughout this blog post I emphasize a lot of animal-based foods. I do have a bias towards an omnivorous diet. I do believe you can have a healthy pregnancy as a vegetarian/vegan. But personally, I have come to the conclusion that this is what is best for me.

In this article, I breakdown what dietary/lifestyle interventions I have been focusing on. I explain why I think these interventions are beneficial. At the end, I will summarize everything so that it is a bit more digestible!

What I have been targeting

Protein-rich foods

Protein is an essential macronutrient to target in pregnancy. Getting an optimal amount is essential for supporting the expansion of blood volume, growth of maternal tissues and growth of baby. Under-consuming protein can result in inadequate fetal growth.

Conventional dietary guidelines recommend about 0.88g/kg protein per day. For a 150 lb female, that is 60g protein. However these guidelines are just what is required to prevent deficiency, not what is optimal. Some studies have shown that this is not adequate enough to support healthy pregnancy. Throughout pregnancy, protein needs increase. One study showed that protein needs are 39% higher in early pregnancy (study defined as <20 weeks) and 73% higher in late pregnancy (after 31 week). According to this study, optimal intake in early pregnancy should be closer to 1.22g/kg (roughly 80g for that same 150 lb woman) and 1.52g/kg in later pregnancy (100g). As a general rule of thumb, aiming for at least 100g protein per day is a good target. For 3 meals and 2 snacks in a day, that would equate to roughly 33g per meal and 5-10g per snack. This can be achieved by targeting 4.5oz lean meat/3 eggs + 1oz cheese/2 cups greek yogurt for each meal. Targeting protein-rich foods is also important for getting in more nutrients in general. Protein-rich foods tend to be higher in micronutrients, which is also important for supporting baby’s health!

Fat

Fat has a bad rep. But it is an essential component of a healthy pregnancy. First off, our needs for fat- soluble vitamins go up in pregnancy. Specifically vitamin A and choline which are found in “fattier” foods like eggs and liver.

The quality of fats in the diet matters. We want to focus on increasing the ratio of omega-3 to omega-6 fats. In one study done on pregnant rats, those fed a soybean based diet (higher in omega-6s) had worse health outcomes than those fed a higher fat diet that consisted of coconut/walnut/fish oil (higher in omega-3s). The rats on the higher omega-3 diet had lower body fat, (despite eating the same quantity of calories), better blood sugar/insulin and liver function.

Studies also show that consuming too many oils rich in omega-6 (corn, soy, cottonseed, safflower oil) inhibits synthesis of DHA. DHA is a type of omega-3 fatty acid that is important in baby brain development. Infants of women with a high omega-6 to omega-3 ratio are twice as likely to experience developmental delays.

Humans have traditionally consumed a diet with a 1:1 ratio of omega 6 to 3. Now we are closer to 30:1. To increase the ratio of omega 3 to 6, try the following!

• Aim to reduce use of vegetable oils (corn, soybean, safflower, cottonseed) in cooking.
• Reduce processed and fried foods (high in these more processed oils).
• Use oils with higher omega-3 such as EVOO. Also fats like lard/butter are totally fine to cook with in moderation!
• Consume more omega-3 rich foods such as fatty fish and flaxseed and chia seeds. I try to aim for at least 2 servings of salmon per week. More on this later in the article.
• Consider taking an omega-3 supplement. I highly recommend Nordic Naturals. More on this later.

Hydration

This is something that I struggled with pre-pregnancy. But after gaining a better understanding on the importance of hydration, I have made it a priority to increase my intake.

Fluid needs go up during pregnancy. Baby is in amniotic fluid and your blood volume goes up a lot starting in the first trimester. Water is essential for good circulation and bringing nutrients to baby and removing waste products.

Water helps regulate body temperature, support digestion and absorption, helps transfer oxygen to cells. Can also help prevent constipation, hemorrhoids, muscle cramps, headaches, bladder infection and more!

The Institute of Medicine recommends pregnant women consume at least 100oz per day. I was certainly not hitting this at first. Tracking my intake has helped me reach this target. I simply log my intake on a note in my phone. I just kept updating the number until I hit 100oz. I know how many oz of water fit into the glasses I commonly use. Breaking up my intake of fluids throughout the day makes it easier to stick with. I aim to get in 40-50oz by lunch, 40-50oz by dinner and the rest after dinner. Since targeting more fluid, I have seen an improvement in my digestion and overall energy. I also know that the increased intake is good for the baby!

Salt/electrolytes

When we increase our fluid intake, there is an increased need for electrolytes. Electrolytes keep energy up and keep the heart beating normally. One of these electrolytes is sodium, which comes from salt. Unrefined sea salt is ideal because not only does it contain sodium, but trace minerals as well. I really like Redmond Real Salt.

Salt helps to facilitate changes in the body that help the growth and development of the placenta. Sodium and chloride in salt are key for electrolyte balance, regulation of fluid levels and facilitating neural signaling. Salt also supports normal stomach acid levels and absorption of minerals and vitamin B12.

In my professional opinion, I would not worry too much about salt raising blood pressure. Only 25% of the population is salt-sensitive. Meaning only 25% of the population will experience elevated blood pressure on a high salt diet. Test for yourself. If you increase your salt intake and your BP remains the same, I encourage you to keep salting your food with unrefined salt!

I do not think about my salt intake too much. I just use my unrefined salt when I cook at home the majority of the time. If I am outside in the heat and sweat a lot, I will supplement with extra electrolytes to make sure I am replenished. I also frequently drink mineral water, especially at home. I just wanted to bring up electrolytes like salt so that you understand the importance during pregnancy and do not limit intake too much!

Fish/fish oil

I think most pregnant ladies avoid fish because of concerns around mercury. However most fish are quite low in mercury. And eating more fish in the diet has been linked to positive health outcomes for baby. In a study of 12,000 mother-infant pairs, consumption of over 12oz fish per week was strongly linked to higher children IQ and communication skills. I think the reason why is that fish are high in essential nutrients like omega-3 fatty acids, iodine (iodine needs go up 50% in pregnancy!) and zinc. All of these nutrient needs go up in pregnancy. And if we target more fish, we meet these increased nutrient needs!

But still, choosing fish that are lower in mercury is generally a good choice. Generally speaking, fish that are larger and eat other fish tend to have more mercury. Attached is a graph that demonstrates which seafood have the richest amount of mercury.

Typically for me, I have a serving of salmon 2-3x per week. Then maybe cod/shrimp/scallop/white fish another 2-3x per week. Roughly 4oz per serving.

I really prioritize salmon because it is not super high in mercury but also rich in DHA. Other forms of fish that are high in DHA are herring, sardines, trout, fish eggs. But salmon is the most accessible and the tastiest for me! DHA is a specific form of omega-3 fatty acid. DHA is incorporated in baby’s brain and eyes in utero helping form neurons and protect the brain from inflammation. We want to get a minimum of 200mg-300mg of DHA every day. 3oz salmon contains roughly 1,400mg DHA. So if we are getting in 2-3 servings of salmon each week, we can meet these requirements. If you do not like fatty fish, I would recommend consuming an omega-3 rich supplement in DHA every day. I really like nordic naturals. Even though I meet the recommended quantity of DHA on average per week through salmon, I still supplement with an omega-3 with DHA most days. Studies have shown benefit to even higher quantities of DHA every day. In one study, women consumed 2,200mg DHA per day for the last 20 weeks of pregnancy. When babies were 2.5 years of age, the infants whose mother supplemented with DHA scored better on hand-eye coordination tests. Im not getting in quite that amount. But I do think this demonstrates that getting in more than the minimum recommendation is optimal!

Eggs

Eggs are a rich source of choline, a nutrient that is incredibly beneficial in pregnancy. It is required for fetal brain development, placental function and prevents neural tube defects. Compared to those who avoid eggs, egg-eaters have, on average, double the intake of choline. The minimum quantity of choline required for pregnancy is 450mg per day. And most pregnant ladies are not even meeting that! 94% of pregnant women do not meet this requirement. An egg with yolk provides 115mg choline. But studies have even shown more benefit to baby when mothers consume up to 930mg/day. In one study, infants were tested at 4,7,10 and 13 months. Reaction time was higher in the group whose mother had 930mg relative to 450mg of choline per day.

If I get in at least 3 eggs per day and lean meat/fish with my other meals, I get in over 450mg. Which meets the requirements. However to achieve more optimal level of choline, I choose a prenatal that contains choline. More on this later!

Vegetables

Vegetables, particularly dark-leafy greens, are quite rich in micronutrients. The big one being folate, which is an essential nutrient in pregnancy (as I am sure your OB will remind you!). Folate is essential in the development and closure of the neural tube in pregnancy (what eventually becomes the brain and spinal cord). It is also important in DNA synthesis, red blood cell formation, amino acid metabolism and placental function. Greens are also rich in vitamin C, beta-carotene, fiber and other B-vitamins. Vitamin C is particularly helpful in Collagen production which not only supports the baby’s growth but supporting your skin as well! Greens also contain a lot of Vitamin K, which is important for blood clotting. This can help prevent excessive blood loss at birth. They are also high in potassium which can help maintain blood pressure and swelling!

Important to keep in mind that nutrients in vegetables are best absorbed when eaten with fat!

Some nutrients in vegetables are best preserved when raw (Vitamin C) and others when cooked (beta-carotene). So it is a good idea to have a combo of both raw and cooked veggies.

I typically aim for a serving of vegetables with most of my meals (breakfast/lunch/dinner). On a typical day, I will add a bit steamed spinach/bell pepper to my omelet for breakfast, have a raw spinach salad at lunch and some kind of cooked veggie with my dinner (summer squash/green beans/broccoli).

Full-fat dairy

Full fat dairy offers a wide range of nutrients that help support pregnancy. Calcium, protein, fat-soluble vitamins (A, D, E, K), certain b vitamins, probiotics and iodine.

Vitamin K2 in dairy products is different from K1 found in plant products. Vitamin K functions with Vitamin A and D to support normal mineral metabolism in bones and tissues. So this in combination with calcium is really essential for baby’s bone health. In addition, vitamin K supports mom’s bone health as well! If intake of Vitamin K2 is low, the body borrows from bones. This can result in maternal osteoporosis. Studies have shown that supplementing with Vitamin K2 supplements can reverse maternal osteoporosis.

So I like to aim for an oz or two of cheese per day. I also usually center my 2 snacks (1 in afternoon and 1 after dinner as kind of dessert) around full fat dairy. Such as kefir/whole fat yogurt. It is super tasty with some fruit/berries/nuts. My favorite combo this summer has been yogurt/peaches/blueberries/cinnamon/tsp of maple syrup.

Glycine-rich foods

During pregnancy, I also think it is really important to focus on some glycine-rich animal-based foods in the diet. Glycine is a conditionally essential amino acid. And because it is conditionally essential, most people tend to gloss over it. This is because conditionally essential amino acids are ones we can make on our own. But in pregnancy, we require more glycine from diet. The demand for glycine may exceed the capacity at which our bodies can generate it during pregnancy.

It is needed for the creation of fetal DNA and collagen. In addition, as mothers our need for more glycine goes up as our uterus, breasts and skin grow. Collagen, a source of glycine, goes up by 800% in pregnancy compared to pre-pregnancy. So it is possible a higher glycine diet can help reduce the chance of stretch marks.

Glycine is protective against oxidative stress which can help reduce blood pressure and sugar. Choline (see above in eggs!) and glycine are also crucial in a process that makes sure baby’s genes are developed properly. It is also helpful in production of glutathionine, an enzyme that helps with detoxification of the body. Birth defects and pregnancy complications can be driven by chemical exposure, so finding ways to add in nutrients that help support detoxification is super smart.

The richest sources of glycine include slow-cooked tough meat, skin-on and bone-in poultry (chicken thighs/wings/whole chicken), bacon, sausage, ground meat. So including some fatty meat in the diet can be helpful! You can also add in collagen/gelatin powder to other food. You can also use glycine powder. I use it in my teas and it acts as a 0 calorie sweetener. I usually add about 1/4-1/2 tsp per 8-12oz serving of tea.

To target this, I just try to get in a few servings of more glycine-rich food each week. So maybe 3-4 oz of chicken with skin/slow cooked meat/ground beef 2-3x per week. I usually stick with more lean protein or fish with my other meals. On top of this, I have been using glycine in my tea (as noted above). Overall, I would just recommend to not restrict yourself to lean meats only. I would encourage you to liberalize your diet with some fattier cuts a few times a week in moderation.

Exercise

Exercise is a crucial component to pregnancy. I do sometimes hear some fear surrounding exercise and pregnancy. But this should not be the case. As long as your OB has no concerns, exercise should be prioritized during pregnancy.

The American Congress of Obstetricians and Gynecologists (ACOG) suggests pregnant women engage in 30 minutes or more of moderate exercise or most days of the week. Moderate exercise is any activity that is going to raise your heart rate and increase body temperature but you should still be able to hold a conversation. If you want to get technical, moderate exercise is 50-70% of max heart rate. Your max heart rate is roughly 220-your age. So for a 30 year old, that would be 190. 95-133 would be moderate heart rate. It does not take much to raise your heart rate to these levels. A brisk walk, light bike ride, dancing, gardening are all examples of this.

Women who remain active during pregnancy tend to gain less weight, have less of a chance developing gestational diabetes, have reduced chance of developing preclampsia and recover faster from childbirth.

Studies have also shown that women who exercise during pregnancy have better placenta function. Better placenta function means more nutrients accessible to baby.

Exercise during pregnancy increases fetal heart variability, which can benefit brain and nervous system of the baby. Babies whose mothers exercise have shown to have better brain development and better oral/academic performance later in childhood.

Lastly, the mental health benefits can not be dismissed! Exercising regularly has helped keep my mental health in check. I also think it has played a crucial role in reducing negative self-talk about my body changes during pregnancy. It helps me appreciate my body more.

Personally, I have yet to change my exercise routine since becoming pregnant. I have been doing cardio at least 3x per week in the form of biking and strength training 2x per week. 40-50 minutes each session. Usually some hiking on the weekends. I am sure as pregnancy progresses, I will have to modify my workouts. If you are pregnant, I just encourage you to incorporate whatever movement makes you feel good so that you can be consistent about it!

Reducing toxins

Learning about toxins in food and other products can be overwhelming. They are everywhere. Awareness is important. But I also think it is important to take a step back and realize there is only so much you can do. We are never going to completely eliminate our exposure to toxins. But trying to cut back as much as possible will likely be an effective lever in reducing the risk of negative health outcomes for baby.

For example, let’s look into plastics. Plastics contains chemicals such as BPA and phthalates that can have estrogen-mimicking effects that can throw off fetal development. When pregnant mice were exposed to BPA at a range currently being consumed by people, it has been shown to alter reproductive development in babies. Pregnant mice also have been shown to have abnormal breast tissue and impaired milk production. This can mean that BPA can impact breast milk. BPA has also been linked to miscarriage, premature delivery and other adverse outcomes in humans. Some studies link BPA exposure to kids with hyperactivity and other behavioral outcomes.

Lots of plastic companies are looking for BPA alternatives such as BPS. Even though this may seem like a safer option, it just has been studied less. And some recent studies are already showing similar side effects to BPA.

Other chemicals of concern are phthalates, parabens, pesticides, chemicals from non-stick pans, fluoride and aluminum. Prior to reading Lily’s book, I knew these chemicals were of concern. But I did not know to what extent. I was unaware of the large sum of studies that have demonstrated how these chemicals can potentially have a negative impact on baby. I do not have the time to go into all the studies, but if you are curious to learn more, I highly recommend picking up Lily’s book. In summary, to reduce my intake of these chemicals, I have implemented the following:

• Minimize use of plastic bags/avoid plastic wraps.
• Avoid heating/storing food in plastic. I use glass containers for leftovers.
• Use a glass/stainless steel water bottle. I minimize use of plastic water bottles. I do not drink from plastic water bottles sitting in the heat.
• Minimize makeup use to 1-2x per week max. Currently working on disposing cosmetics/personal products with phthalate/parabens.
• Not using perfumes/scented products such as air fresheners/home fragrances.
• Not using nail polish.
• Use natural deodorant that does not have aluminum/parabens/perfume.
• No lotion except for natural oils. I use coconut oil on my skin and tallow moisturizer on my face.
• Buy produce from local farms when I can.
• Buy organic produce when I can. Or at least organic produce from dirty dozen foods.
• Avoid soy because it has a lot of glyphosate. Can also drive hormonal changes that might be dangerous for baby.
• Limit non-stick pans. Use cast-iron, stainless steel, glass.
• Use fluoride-free toothpaste.
• Filter water to remove fluoride.
• Reduce aluminum.

Again I am not perfect about this. It is a work in progress. Again, we are not going to completely eliminate our exposure to these toxins. It is just a matter of doing what we can. In addition, drinking lots of water, eating vegetables, consuming at least 30g fiber/day, consuming glycine, targeting foods with Vitamin C and engaging in regular exercise can also help detox the body.

Supplements

Overall, my philosophy is to focus on nutrients from food rather than supplements. But I don’t think it hurts to have a little back up! And even with targeting a very nutrient dense diet, I find that I still fall slightly short of optimal quantities of some nutrients. Important to keep in mind too that the RDA you find on nutrition labels is what is recommended to prevent deficiency, not the optimal amount. And in pregnancy we need a lot more than the RDA. Some studies have suggested that B12 triples from RDA during pregnancy. 58% of women during delivery were shown to have suboptimal levels of B6

In addition, targeting larger quantities of specific nutrients have demonstrated to be particularly beneficial (choline/DHA- as noted above).

We want to choose a prenatal that has activated B vitamins, which are easier to metabolize. Here are examples of activated B vitamins:

• Folate (L-methylfolate or 5-methyltetrahydrofolate)
• Vitamin B6 (pyridoxal-5-phosphate)
• Vitamin B12 (methylcobalamin and/or adenosylcobamin)

The methylated form of folate (as opposed to folic acid) is particularly important for B vitamins. Researchers estimate that 60% of people have reduced ability to use folic acid due to genes. These people require the active form of folate. So either getting it through food (leafy greens/vegetables) or methylated form of folate from a supplement is crucial!

I would also make sure your prenatal has iodine, choline, magnesium, selenium, Vitamin D and Vitamin K2.

The prenatal that I use that Lily Nichols also recommends is called Full Well. It targets the active form of the b vitamins listed above. It has also been third party tested for heavy metals and other contaminants. Third party testing is crucial when choosing a prenatal. Some quality certifications to look for are Natural Products Association (NPA), Consumer Labs seal, NSF International, or U.S. Pharmacopeia (USP).  The down side to Full Well is that it is 8 pills and it does not contain iron. So if you need iron, you will need an additional supplement. Other prenatal brands I like are Pure encapsulations (just 2 capsules, methylated b vitamins, includes iron AND choline) and thorne (just 2 capsules, methylated b vitamins but no choline). If you prefer gummies, SmartyPants are pretty good. In addition to the prenatal, I take Nordic Naturals most days to get in extra DHA.

Summary

So in summary, I have been targeting the following interventions for a healthy pregnancy!

• 100g protein most days.
• Increase ratio of omega-3 to omega-6 by reducing vegetable oils and focusing on olive oil/butter for cooking. Fatty fish as well. I try to focus on fat mostly from food, not extra oils.
• Aim for 100oz water a day.
• At least 3 eggs most days.
• Vegetables with most meals (breakfast/lunch/dinner).
• Using unrefined salt. Increasing electrolyte consumption (particularly on hot days).
• Full-fat dairy most days. Roughly 1-2oz cheese/day and about 1/2 cup full fat yogurt/kefir 1-2 per day as snack/dessert.
• More glycine-rich meats. I try to target 3-4oz chicken with skin/slow cooked meat/ground beef for 2-3 meals a week.
• Engage in at least 150 minutes of moderate exercise per week.
• Full Well prenatal supplement/Pure Encapsulations iron supplement/Nordic Natural omega-3 supplement most days.
• Reduce exposure to toxins.

Some of my meals/snacks!

I hope you find this article helpful. If you are also pregnant, best of luck on your journey. Let me know if you have further questions!