Episode 9
Nutrition During Pregnancy & Postpartum
What should I eat when I'm pregnant? What are the most important foods for the first, second, third trimester, and after the baby arrives? How about eating for gestational diabetes? All of this and more are covered in this episode with our nutrition expert Lauren Morrison Burns, Registered Dietitian Nutritionist. Get info about the right foods to eat, when to eat them, and tons of tips and resources.
How To Contact Our Guest:
Guest: Lauren Morrison Burns, Registered Dietitian Nutritionist
Connect with Lauren on IG at @laurmburnsrd
Or at: https://www.yourfriendlydietitian.com/about.html
Products Recommended In This Episode:
The First Forty Days: The Essential Art of Nourishing the New Mother - By Heng Ou
Real Food For Pregnancy - By Lily Nichols
Show Notes
Eating for conception, pregnancy, and postpartum
Think about your general nutrition balance
Create a receptive environment in the body
Reduce oxidative stress through blood sugar balance by:
-consistent meals throughout the day
-balance macro nutrients, a little bit of carbs, protein, and fats
Anxiety and Food
-collaborate with your mental health professional and your dietitian
-anxiety goes down when you’re satiated
-anxiety may go up when you don’t eat regularly
What should a woman who is going through IVF eat?
Follow a Mediterranean diet
Eat complex carbs vs refined carbs
Eat good for you fats-fish, nuts, avocado
Is gluten bad?
Some people are really sensitive to it
It can cause inflammation
Cutting out refined carbs may be helping you more than cutting out gluten
What about fruit?
Glucose and Fructose are present in fruit
Fruit is a source of carbs
Fruit provides a ton of fiber
Phytonutrients are present that act like antioxidants (berries, cherries, pomegranates)
Eat the fruit that grows close to you
If you have Gestational Diabetes eat:
Apples, berries, and pears (doesn’t effect blood sugars as much)
Eat for blood sugar balance
How to eat during your 1st Trimester and morning sickness:
Do what you can to eat something
Eat small frequent meals
Have a little something right away in morning before coffee
Meet with MD if you can’t keep anything down
Eat ginger chews
Stay away from fatty meals
Apples, vinegar, and calcium neutralize stomach acid
Pedialyte Popsicles
Pregnancy Pops
Consider taking B6
How to Eat for 2nd Trimester
Increase fiber and fluid intake
Insulin skyrockets and gestational diabetes is screened
Need 300 more calories/day
You’ll feel hungry
Constipation can occur
How to Eat for 3rd Trimester
You may be even hungrier
36-38 weeks you may see swelling, pay attention to sodium intake
Exercise and small frequent meals or tums for heartburn
Post Partum
You’re hungry and thirsty
Eat soups, broths, stews for the first few days
If breastfeeding, you need 600 more calories/day
Eat fenugreek, fennel
High fiber intake
What about milk producing products and teas?
Galactagogues like flax seeds and oats, fenugreek, fennel are considered to support the production of milk.
Tea in Pregnancy: drink ginger, chamomile, rasberry, stay away from peppermint or spearmint for heartburn
Support people: Bring dense meals full of nutrients to Mama and family
Tips:
Make sure you have a prenatal vitamin onboard
Look at the food you have and eat things that are not processed
Split up your vitamin intake (half at night and half in a.m.)
Consider eating animal based foods (nourish body, easy to digest, and full of nutrients)
Double/triple intake of water while pregnant and keep that up or more when breastfeeding
Food is your ally, it’s there to nourish you
Know what’s best for you
Be graceful towards yourself
Product Recommendations:
The First Forty Days: The Essential Art of Nourishing the New Mother - By Heng Ou
Real Food For Pregnancy - By Lily Nichols
DISCLAIMER: THE INFORMED MOM PODCAST DOES NOT PROVIDE MEDICAL ADVICE
No material from our hosts or guests is intended to be a substitute for professional medical advice. We strive to provide you with education and information so that you can then go to your own provider and get an individualized approach to your medical needs and questions. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have heard in this podcast.