Baby on the Way – Best Nutrition Practices

Written by Jane Durst-Pulkys, Metabolic Balance Coach / Holistic Nutritionist / Live Blood Cell Analysis / Psychosomatic Energy Medicine Practitioner / Life Coach. Follow at @janedurstpulkys

Ballet Bra and Mid-Rise Seamless Panty in Antique White

Anita is wearing the Ballet Bra and Mid-Rise Seamless Panty in Antique White

Congratulations... you are pregnant.

It may have been a challenge for you to get here or a breeze, but your nutrition is essential. During pregnancy, the basic principles of healthy eating remain the same as before — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. Your caloric intake during pregnancy is one of the most important ways to ensure your baby gets all the nutrients they need. Adding an extra 300-400 calories a day, equivalent to one cup of Greek yogurt and a large banana, is a great healthy start to your first trimester. Of course, there are exceptions to this (for example, if your BMI is significantly underweight, to begin with, you'll probably need more calories). If your BMI is higher before getting pregnant, you might need to aim for a somewhat lower caloric intake during pregnancy (of course, while you still meet all nutrient requirements and focus on high-quality foods full of baby-building nutrients). So be sure to check with your practitioner to outline your daily caloric needs.

Your focus should be on choosing nutritious foods that keep your energy up. Find healthy options that don't make you nauseous if you have morning sickness! While supporting your baby's development. It takes about 75,000 calories to make a baby. It is easy to get them in, but we don't want these calories to come from sweets or empty-caloric foods as they cannot provide the extra nourishment needed.

You want only to have whole, brightly coloured foods. If your dinner plate is devoid of colour, you are missing something.

How is the weight distributed in pregnancy?

  • The baby is 7.5 pounds
  • The placenta is 1.0 pounds
  • The amniotic fluid 2.0 pound
  • Increase in the uterus's weight 2.5 pounds
  • Increase in breast weight 3.0 pounds
  • Increase in mothers' blood 4.0 pounds
  • Increase in mothers' fat stores for energy 4,0- 8.0
  • Total is 24 to 28 pounds

First, we should be eating a well-balanced meal plan containing all the food nutrients. There should be a tremendous focus on fruits, veggies, nuts, seeds, eggs, fish, poultry, lean meats, and milk products should be eaten daily. Having two big salads a day will also help to ensure we get all the required folic acid. Foods like asparagus, spinach, broccoli, and avocados are excellent sources. And don't forget to drink lots of water. Dress your salads in unrefined cold-pressed flax oil or olive oil. The essential fatty acids are converted to prostaglandins in the body.

pregnancy meal plan

I always tell my clients to avoid the Five new food groups. Frozen, Fast, Fried, Junk, and Processed. They are all beige in colour, lack water, fibre, nutrients, and are made in a chemistry lab.

A well-balanced daily meal could include:


  • 3.8 % yogurt with a cup of mangoes and 1 tbsp flax oil
  • Two eggs, avocado and 100 % rye bread and an apple


  • Chickpea salad on greens with lots of veggies
  • Or chicken and fish on the greens


  • Roasted chicken or salmon or beef tenderloin with sweet potatoes, asparagus, and a salad

I would aim to get 3 tbsp of oil a day and drink at least 2.5 litres of water. No pop or soda water as it makes your cells stick together. Don't forget it matters 80% of the time. The best thing you can do is not obsess over everything you eat or gain. You should be fine as long as you follow a healthy, balanced diet.

Don't forget about Comfort

Beyond just a helpful nourishment plan when you become pregnant, your breasts also go through an even more dramatic change in a short time. For optimal breast health, they should be supported and nurtured through this special stage of your life with a specifically designed bra to accommodate these changes. We recommend our Original Nursing Bra & Restore Bra. They are both incredibly soft and will grow with you. Our Original Nursing Bra is made with breathable, organic cotton and has a stretchy, smooth band to grow with you comfortably. Our Restore bra is our stretchiest bra yet made with sustainable yarns that are ribbed, providing extra stretch for your changing body!

We hope you enjoy your journey and are nourished and comforted through it all.