Your Healthy Pregnancy










The importance of protein, how much quantity you need

Get good quality protein in meats and dairy

The importance of protein, how much quantity you need




walnuts, almonds, brazil nuts,

chia seeds, flax seeds, sunflower seeds, pumpkin seeds, sesame seeds, cashews,

full-fat yogurt, cheese (type)


Why this has it’s own category for nutrients

Leafy greens: kale, spinach, arugula, collards, romaine

dark leafy greens
kale, spinach, arugula, swiss chard, collards, romaine


Fiber, phytonutrients


Eat much less of starchy vegetables such as ______
Brocooli, cabbage, cauiliflower, radishes, bell peppers, zucchini. These non-startchy vegetables should make up a significant portion of your carbohydrate intake. Try to roate your vegetables and the colors.

Whole Grains

Oats, quinoa, buckwheat, spelt, millet, brown rice, black rice, and wild rice.

Fresh Fruit

My top pick is always fresh fuit startign with antioxidant rich berries. All fruit, when eaten whole and in moderation is fine. As they are will spike your blood sugar (eat with togurt)

No fruit juices,

broccoli, cabbage, cauliflower, bell peppers, zucchini, cabbage, onions, carrots

beans and legumes
lentils, black beans, garbanzo beans, kidney beans, white beans

whole grains
oats, quinoa, buckwheat, spelt, millet, brown rice, black rice, and wild rice.

blueberries, dark cherries, blackberries, raspberries, cranberries

what shouldn’t go in your mouth when prego


Smoking cigarettes during pregnancy can cause harm to both the woman and the baby. Aside from an increased risk of heart disease and lung cancer, smoking when pregnant can also cause the following problems during and after pregnancy:

  • premature birth
  • congenital abnormalities, such as cleft lip or cleft palate
  • sudden infant death syndrome
  • issues with the placenta

Women should stop smoking as soon as they know that they are pregnant and avoid exposure to secondhand smoke. Women who are struggling to quit smoking can talk to a doctor about the help and additional resources that are available.


As little as one drink a day can raise the odds of low birth weight as well as your child’s risk of problems with learning, speech, attention span, language, and hyperactivity.

No one knows exactly how harmful even the smallest amount of alcohol may be to a developing baby, so skip the booze altogether.

When a pregnant woman drinks alcohol, the alcohol crosses the placenta and can affect the fetus. Drinking alcohol during pregnancy may cause fetal alcohol syndrome.

A fetus that gets exposure to alcohol in the womb may develop a wide range of fetal alcohol spectrum disorders. These disorders can cause the following health issues:

  • physical abnormalities
  • intellectual disabilities
  • behavioral problems
  • seizures
  • poor growth
  • developmental delays
  • reduced coordination and fine motor skills

Researchers are unsure how much alcohol, if any, it is safe to consume during pregnancy, so most doctors recommend that pregnant women avoid alcohol completely.

Avoid wine, beer, and liquor during your pregnancy. Alcohol passes quickly from your bloodstream through the placenta and umbilical cord to your baby, and this can harm your developing baby’s brain and organs.

Other potential risks include:


Coffee is almost an art form in our house. Making the morning brew is a beloved ceremony. Not to say you have to forgo caffeine for nine months, but try to keep it around one cup a day.

Studies have linked high caffeine consumption to miscarriage and other pregnancy problems. That’s why the American College of Obstetricians and Gynecologists advises expectant moms to limit their caffeine intake to less than 200 mg per day (that’s about one 11-ounce cup of coffee).

n the same way as alcohol, caffeine can cross the placenta and affect the fetus.

While much of the data regarding pregnancy and caffeine consumption is inconclusive, researchsuggests that it is best to limit the intake of caffeine to 300 milligrams (mg) per day. Some experts believe that quantities greater than this can be harmful to the fetus and may increase the risk of pregnancy loss and low birth weight.

March of Dimes recommend that pregnant women consume no more than 200 mg of caffeine per day. This amounts to about 1.5 cups of coffee per day.

t’s a stimulant and a diuretic, which means drinking your usual few cups of coffee every day will increase your blood pressure, heart rate, and the number of trips you make to the restroom. Plus, caffeine crosses the placenta.

While you may function just fine caffeinated, your growing baby doesn’t. That’s because your baby’s metabolism is still developing.

You don’t have to forgo caffeine entirely: Moderate levels of caffeine, defined as 150 to 300 milligrams (mg) a day, should be fine.

Just remember that caffeine isn’t just in tea and coffee. You’ll find it in chocolate, sodas, and even certain over-the-counter medicines.


Birth defects, etc LINK OUT

  • Unpasteurized juice and dairy: As with deli meats, unpasteurized dairy products and juices can contain listeria and other bacteria that may cause food poisoning.

Certain soft cheese may contain unpasteurized dairy, particularly imported soft cheeses, such as brie, feta, and queso blanco.

  • Soft cheeses: Some imported soft cheeses can have listeria, so steer clear of soft cheeses like Roquefort, feta, Gorgonzola, Camembert, and Brie. Mexican cheeses such as queso blanco and queso fresco should also be avoided, unless they’re made from pasteurized milk.


  • Raw meat and fish: Raw meat and fish, including sushi and raw oysters, can contain both salmonella and toxoplasmosis. Pregnant women have an increased risk of getting foodborne illness from these pathogens. Foodborne illness may cause dehydrationfever, and intrauterine sepsis, a blood infection that can be deadly to the fetus.


  • Raw eggs: Raw eggs can also contain salmonella. Pregnant women should avoid any foods that may contain raw eggs, such as unbaked cookie dough or homemade Caesar salad dressing.
  • Raw eggs: This includes foods that contain raw eggs, so be wary of homemade Caesar dressings, Hollandaise sauces, mayonnaise, and certain custards. Raw eggs can pose a risk of salmonella.


Birth defects, etc LINK OUT

  • Lunch meat and deli salads: Deli meats and foods, such as premade chicken salad, may contain listeria. Listeria is a bacteria that can cross the placenta and may be deadly for the fetus.


Swordfish, shark, and mackerel are among the fish that contain high levels of mercury. According to March of Dimes, exposing the fetus to mercury may cause brain damage or hearing and vision problems.