There’s so much information on the internet to comb through when it comes to pregnancy. And we won’t even scratch the surface of debunking most of that in this blog post. But what we will do, as always, is comb through the science so you don’t have to and simplify some real, applicable adjustments if you find yourself in the season where you’re trying to get pregnant, are pregnant, or were pregnant.
Pregnancy Nutrition is Cycle Specific
Even if you don’t have a period during it. We can use the menstrual cycle as a blueprint for the way you eat to achieve pregnancy, navigate it smoothly, and transition out of it with ease. The information is conflicting but the science isn’t. Before pregnancy, to increase fertility, women are encouraged to increase omega 3 fats, fish, whole grains and leafy greens. During pregnancy, contrary to the popular belief that it’s a free for all, the science says to “eat better, not more” and include whole foods, protein rich items, and focus on reducing inflammation. For the postpartum and lactation period, the focus is still on the health of mom and baby, minimizing processed foods and increasing foods high in protein, iodine B12, and D.
But how do I actually eat all of those things?
Pregnancy and the time afterward is consumed with so much prepping, planning, and eventually caring for another human being, along with trying to get rest and oh, your entire life on top of that. So complicating nutrition shouldn’t be a part of the plan.
If you’re already tracking your menstrual cycle, half the battle has been won. If not, here’s a resource to get started.
Then. let’s break it down like this…
FERTILITY:
If you are tracking, and you’re planning for pregnancy, I want you to treat everything on your plate as if you’re in a combination of the follicular and ovulatory phases. Choose phase specific foods, recipes, and even restaurant options to support this.
Then, PREGNANCY:
Choose foods from the luteal phase as your body prepares for baby- protein rich, dense, antioxidant foods are going to be so powerful in this season.
Finally, POSTPARTUM:
Treat your body like it’s in the menstrual phase until and through your first bleed post baby. Choose warming foods and yummy recipes that feel comforting and nutritious.
TLDR: keep it simple.
Like everything else in the club, what you’re navigating is enough so simplifying the goal of your food should be the goal. If you want more guidance, we’re here to help. But you can do this- your body was made to.
CITATIONS
Ball L, de Jersey S, Parkinson J, Vincze L, Wilkinson S. Postpartum nutrition: Guidance for general practitioners to support high-quality care. Aust J Gen Pract. 2022 Mar;51(3):123-128. doi: 10.31128/AJGP-09-21-6151. PMID: 35224570.
Chiu YH, Chavarro JE, Souter I. Diet and female fertility: doctor, what should I eat? Fertil Steril. 2018 Sep;110(4):560-569. doi: 10.1016/j.fertnstert.2018.05.027. PMID: 30196938.
Marshall NE, Abrams B, Barbour LA, Catalano P, Christian P, Friedman JE, Hay WW Jr, Hernandez TL, Krebs NF, Oken E, Purnell JQ, Roberts JM, Soltani H, Wallace J, Thornburg KL. The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol. 2022 May;226(5):607-632. doi: 10.1016/j.ajog.2021.12.035. Epub 2021 Dec 27. PMID: 34968458; PMCID:
PMC9182711.
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