Nutrition During Pregnancy

Updated: Aug 21

I was lucky to have gone though my prenatal and postnatal nutrition program while pregnant but not many have access to that knowledge and are confused with all of the information out there about nutrition during pregnancy.


You probably heard the whole "got to eat for two" advice out there and I want to push a squash to it. Hunny, you do not need to say for two, your baby will get the nutrients its needs, its mom that suffers. Let me needs calcium or iron then it will pull it from moms reserves, mom needs to increase these in her diet so she is not depleted.

So instead of eating for two, focus instead on whole food nutrition along with a safe exercise routine to reduce the risk of gestational diabetes.

Take these calorie recommendations into consideration while pregnant

  • 1st Trimester: 0-300 Calories

  • 2nd & 3rd Trimester: 300-450 Calories

To give you an idea of what that looks like here are a few examples:

  • 1 cup blueberries~ 100 calories

  • 1 Avocado ~ 300 calories

  • 1 Serving of Peanut-butter and Rice Cake ~400 calories

And when that junk food craving hits, just remember those calories add up fast.

  • Medium Fries ~360 calories

  • Slice of Cheese pizza ~250 calories

  • Serving of Flaming Hot Cheetos~ 170 (my personal pregnancy craving)

I am not telling you to deprive yourself of your cravings, but try to keep a lot of nutritious foods around to balance it out.

Intermittent Fasting While Pregnant

If you downloaded my free nutrition guide you will know I am a fan of intermittent fasting. And although I started during my postpartum window, I do want to let you know its safe during pregnancy. With that said, you will need to modify your window. If you are new to fasting and pregnant then stick with a 12 hour fast, if you have been fasting for a while then you can keep with the 16 hour fast or scale back to 14 hours. Listen to your body, if at any point you do not feel well while fasting then back off. It is critical that pregnant women consume all of their nutritious and healthy foods daily.

Carb Cycling while Pregnant

As you progress though your pregnancy and your baby grows and develops, you will need more calories to flourish. If you want to continue carb cycling, then I suggest you modify your low carb days. A healthy range to be in for low carbs is 100-300 net grams, making sure to not go under 100 net grams. Again listen to your body, if you feel you need more than honor that.

If you are looking for a plan you can safely do while pregnant to ensure you are gaining weight safely while staying healthy for both you and baby, then check out the FASTer Way. I discovered it after my first pregnancy and continued the program with my second. It helped me gain a healthy 21 lbs for my second pregnancy and made it easy to lose weight postpartum.

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