Nutrition in Pregnancy & Postpartum: A Holistic Approach to Nourishing Your Body and Baby

Birth

Sep 23

Hi Mama!

You asked and we listened! I’ve had tons of mamas asking me to give more information on diet and nutrition for pregnancy and postpartum, coming from a natural, holistic approach: focusing on whole foods, animal-based proteins, and natural supplements only when necessary. So here we are! I’m going to dive into what your body needs and why for each trimester of pregnancy as well as postpartum.

Nourishing yourself during pregnancy and postpartum goes beyond simply meeting caloric needs; it’s about providing your body and baby with the essential nutrients required for optimal health while also setting up your body to avoid interventions in pregnancy, birth, and postpartum. Food is medicine and everything you put into your body should have a purpose. So, let’s dive in -

1st Trimester: Building the Foundation (Weeks 1-12)

The first trimester is a critical period of rapid cell division and organ formation. Many women experience nausea or food aversions during this time so it’s important to eat nutrient-dense foods whenever possible, even in small amounts. Focus on high protein and regulating your blood sugar to avoid nausea. I know it can be tough, especially when your might not have an appetite for many things but if you stay on top of it and eat high protein frequently, you will most likely get ahead of the nausea and heavy fatigue.

Key Nutrients to Focus on:

Folate (Vitamin B9)
Why it’s important: Folate is essential for the development of baby’s neural tube, which forms the brain and spine. Adequate folate intake reduces the risk of neural tube defects.
Whole food sources: Grass-fed organs (especially liver), pasture-raised eggs, avocados, citrus fruits, mangos, lentils, beets, and leafy greens (spinach, kale).
Supplement: If needed, opt for a methylated form of folate (like methylfolate) rather than synthetic folic acid, which may not be absorbed well by some women. I personally take Methyl Combo by Nature’s Sunshine (Get 25% off your first order HERE). You can also look into dehydrated grass-fed beef organs if you’re like me and don’t prefer to eat organs. My favorite brand is Heart & Soil.
Vitamin B6
Why it’s important: Helps manage nausea and supports early brain development.
Whole food sources: Grass-fed meats & organs, organic poultry (chicken, turkey), bananas, walnuts, and sunflower seeds.
Iron
Why it’s important: Essential for increasing blood volume and supporting oxygen transport. Iron also prevents early fatigue and dizziness, which are common in early pregnancy.
Whole food sources: Grass-fed meats & organs, pasture-raised eggs, spinach, and pumpkin seeds.
Tip: Pair iron-rich foods with vitamin C sources (like citrus fruits) to enhance absorption.
Supplement: If your iron levels are low and you’re considering a supplement because diet just isn’t cutting it for you, try a whole food supplement first before trying a synthetic iron supplement. When my iron and platelet numbers were low with my first pregnancy, my midwife recommended Heart & Soil’s Lifeblood and Beef Organs and this regimen got my numbers up so fast! I have a history of anemia so I took iron supplements for years but they always made me constipated and I felt pretty yucky after taking them however, with the grass-fed organs, I never felt that way, as long as I didn’t take them on an empty stomach.
Healthy Fats (Omega-3s)
Why it’s important: Essential for the development of your baby’s brain and nervous system.
Whole food sources: Grass-fed meats, pasture-raised eggs, wild-caught fish, flaxseeds, chia seeds, hemp seeds, walnuts, avocados, ghee, grass-fed dairy, etc.
Supplement: If you would like to take a supplement because you feel your diet isn’t sufficient enough, you can take Rosita Cod Liver Oil and/or Grass-Fed Organs from Heart & Soil.
Electrolytes
Why they’re important: Helps maintain hydration and proper fluid balance, which is essential as your body starts adjusting to pregnancy. They regulate nerve and muscle function, which can ease early pregnancy symptoms like cramping and nausea. Electrolytes, such as sodium, potassium, and magnesium, also support energy levels and prevent dehydration, a common concern due to morning sickness and increased fluid demands. By keeping electrolytes balanced, you help your body manage blood pressure and promote overall well-being during this foundational stage of pregnancy.
Whole food sources: Coconut water, sea salt, watermelon, citrus fruits, bananas, avocados, homemade bone broth with sea salt.
Supplement: If you aren’t getting enough electrolytes through your diet, I encourage you to supplement because without electrolytes, your body won’t retain water. You may feel like you’re staying hydrated but it’s important for your body to actually retain what you’re putting into it. My personal favorite electrolyte supplements are LMNT and Redmonds Real Salt (put in your food or sprinkled in your water).

First Trimester Holistic Tips:

Protein: Protein should be your biggest focus, aiming for at least 80 grams per day to help prevent/combat nausea and keep your blood sugar regulated.
Small, frequent meals: Eat nutrient-dense foods throughout the day to help manage nausea and boost energy levels.
Bone broth: Rich in collagen, minerals, and protein, it supports gut health, which can be beneficial when digestion is more sensitive during pregnancy.

2nd Trimester: Growth and Development (Weeks 13-26)

By the second trimester, your baby is growing rapidly, and your nutritional needs increase to support this growth. Most women find their energy levels improve, allowing them to focus more on nourishing their bodies.

Key Nutrients:

Protein (aim for 80-100 grams of protein per day)
Why it’s important: Protein is crucial for the development and sustenance of a healthy placenta as well as your baby’s growth and for building tissues, muscles, and cells. High amounts of protein (80-100 grams per day) can also help mama maintain a low-risk pregnancy, minimizing or avoiding intervention in pregnancy, birth, and postpartum. High protein prevents things like pre-eclampsia and gestational diabetes/blood sugar dips.
Whole food sources: Grass-fed meats, organic poultry, pasture-raised eggs, wild-caught fish, homemade bone broth, grass-fed dairy, and nuts and seeds. If you need a little extra support, consider adding a grass-fed protein powder. I personally like Vital Proteins Collagen Peptides because they’re grass-fed, unflavored, sold at Costco, and collagen is great during pregnancy. I mix it in my coffee, smoothies, yogurt, etc.
Calcium and Magnesium
Why they’re important: Calcium supports the development of your baby’s bones and teeth, while magnesium aids in muscle function, including preventing leg cramps (“Charlie horses” and “restless legs”) and supporting a calm nervous system.
Whole food sources: Full-fat dairy (from grass-fed cows), sardines with bones, leafy greens, almonds, and seeds (pumpkin, chia).
Supplement: This is definitely a supplement I would recommend because most people are deprived of magnesium due to the lack of minerals in our soil. Consider adding a magnesium supplement to your daily diet. I personally love Smidge (morning and evening). I also recommend Epsom salt baths (an added dose of magnesium) into your relaxation routine (we buy the Dr. Teals brand from Costco!). If your stools become too loose, that’s a sign that you are taking a little too much so you can lower your dosing (but it’s actually a great natural stool softener for those post-birth poops!).
Vitamin D
Why it’s important: Supports immune function (especially during flu seasons), bone health, and prevents complications like gestational diabetes and preeclampsia.
Whole food sources: Wild-caught fatty fish (like salmon), pasture-raised egg yolks, and sun exposure.
Supplement: If you live in an area with limited sun exposure, consider a high-quality D3 supplement.
Choline
Why it’s important: Crucial for brain development and placental function.
Whole food sources: Pasture-raised egg yolks, grass-fed beef liver, and grass-fed meats.
Electrolytes
Why they’re important: Electrolytes are important in the second trimester as your blood volume continues to increase to support the growing baby and placenta. Proper electrolyte balance—especially sodium, potassium, magnesium, and calcium—helps regulate fluid retention, which reduces swelling and prevents dehydration. They also play a key role in maintaining healthy blood pressure and supporting muscle function, preventing common issues like leg cramps. Additionally, electrolytes support energy levels and ensure your body can efficiently carry nutrients to your baby during this critical phase of growth.
Whole food sources: Coconut water, sea salt, watermelon, citrus fruits, bananas, avocados, homemade bone broth with sea salt.
Supplement: If you aren’t getting enough electrolytes through your diet, I encourage you to supplement. My personal favorite electrolyte supplements are LMNT and Redmonds Real Salt (put in your food or sprinkled in your water).

Second Trimester Holistic Tips:

Bone-strengthening foods: Include collagen-rich foods like bone broth, gelatin, and slow-cooked meats to support joints and bones as your body changes. Don’t be afraid to find a great collagen protein powder if needed - I like Vital Protein Collagen Peptides because it’s unflavored, which makes it easy to put in my coffee, smoothies, yogurt, etc.
Hydration: Increase your water intake to support the increased blood volume, make sure to include some form of electrolytes like Redmonds Real Salt and/or a great electrolyte powder like LMNT.
Protein: Eat 80-100 grams of protein per day. Ideally, most of your protein intake is coming from animal-based proteins.

3rd Trimester: Preparing for Birth (Weeks 27-40)

The third trimester is all about maintaining a healthy body and a healthy placenta and preparing your body for birth and breastfeeding. Your baby is putting on weight and finishing essential developments in the brain, lungs, and other organs.

Key Nutrients:

Healthy Fats (Omega-3s, DHA)
Why it’s important: Supports final brain and eye development for your baby.
Whole food sources: Grass-fed meats, pasture-raised egg yolks, wild-caught fatty fish, and cod liver oil.
Supplement: If you would like to take a supplement because you feel your diet isn’t sufficient enough, you can take Rosita Cod Liver Oil and/or grass-fed organs from Heart & Soil.
Iron
Why it’s important: Continuing to support increased blood volume is crucial to avoid anemia and help prepare for blood loss during birth.
Whole food sources: Grass-fed organs, grass-fed beef, spinach, and lentils.
Vitamin K2
Why it’s important: Helps with calcium absorption and supports both your and your baby’s bone health.
Whole food sources: Grass-fed dairy products, pasture-raised egg yolks, and fermented foods.
Electrolytes
Why they’re important: Essential for hydration, especially as your body retains more water.
Whole food sources: Coconut water, sea salt, watermelon, citrus fruits, bananas, avocados, homemade bone broth with sea salt.
Supplement: If you aren’t getting enough electrolytes through your diet, I encourage you to supplement. My personal favorite electrolyte supplements are LMNT and Redmonds Real Salt (put in your food or sprinkled in your water).
Probiotics
Why they’re important: Supports gut health and strengthens both mama and baby’s immune systems. They help reduce the risk of complications like gestational diabetes, preeclampsia, and common issues like constipation and hemorrhoids. Probiotics can also lower the likelihood of Group B Strep (GBS) colonization and prevent yeast infections by maintaining a healthy balance of bacteria.
Whole food sources: Fermented foods like kefir, yogurt, sauerkraut, and kimchi.
Supplement: I usually encourage taking a probiotic in the third trimester, especially as you get closer to taking your GBS test and/or if you feel any signs of a yeast infection coming on at any point in your pregnancy. Two probiotic strains have been identified as helpful in reducing vaginal and rectal colonization of GBS in pregnant women. These good guys are Lactobacillus rhamnosus and Lactobacillus reuteri. I like this one by Garden of Life: Raw Probiotics

Third Trimester Holistic Tips:

Protein: Protein intake in the third trimester is incredibly important! Strive for 100 grams of protein per day.
Eat for energy: Focus on nutrient-dense meals that sustain you through the fatigue of late pregnancy. Include protein, healthy fats, and complex carbohydrates like sweet potatoes and quinoa.
Herbal teas:
1. NORA tea: NORA stands for Nettles, Oatstraw, Red Raspberry Leaf, and Alfalfa—four powerful herbs that, when combined, create a nourishing prenatal tonic. This blend of loose-leaf herbs provides a natural source of micronutrients and minerals, supporting both the pregnant mother and her growing baby. Not only does NORA help fill essential nutritional gaps, but it also works to prevent complications and promote maternal health. The benefits of these herbs extend beyond pregnancy, supporting fertility and postpartum recovery as well. I recommend making your own blend with organic herbs.
2. Herbs that are helpful for lowering blood pressure are nettles, dandelion, and milk thistle.

The 4th Trimester: Postpartum Recovery and Breastfeeding

The postpartum period, or the fourth trimester, is just as important for your nutrition as pregnancy. Your body is healing, and you may be breastfeeding, which increases your need for certain nutrients.

Key Nutrients:

Protein
Why it’s important: Supports healing tissues and provides the energy required for breastfeeding and recovery.
Whole food sources: Grass-fed meats, pasture-raised eggs, organic chicken, wild-caught fish, and homemade bone broth.
Healthy Fats
Why they’re important: Fats provide calories for breastfeeding, aid in hormone balance, and support brain function.
Whole food sources: Avocados, coconut oil, ghee, grass-fed butter, and fatty, wild-caught fish.
Iron
Why it’s important: Restores iron levels after blood loss during childbirth and helps prevent postpartum fatigue.
Whole food sources: Grass-fed organs, grass-fed meats, and leafy greens.
Vitamin A
Why it’s important: Supports immune function, tissue repair, and healthy skin.
Whole food sources: Grass-fed organs, grass-fed meats, cod liver oil, pasture-raised egg yolks, and butter from grass-fed cows.
Probiotics
Why they’re important: Beneficial bacteria support digestion, immune function, and overall postpartum health.
Whole food sources: Fermented foods like kefir, yogurt, sauerkraut, and kimchi.
Electrolytes
Why they’re important: Electrolytes are vital postpartum because they help restore balance after birth by replenishing fluids lost during labor, birth, and through postpartum sweating. They regulate hydration, support energy levels, and aid in recovery, especially for moms experiencing fatigue. Electrolytes like sodium, potassium, and magnesium also help maintain healthy muscle function, which is important for healing and preventing cramps, especially while breastfeeding. Additionally, staying properly hydrated with electrolytes can improve milk supply and ensure optimal nutrient delivery to the baby.
Whole food sources: Coconut water, sea salt, watermelon, citrus fruits, bananas, avocados, homemade bone broth with sea salt.
Supplement: If you aren’t getting enough electrolytes through your diet, I encourage you to supplement. My personal favorite electrolyte supplements are LMNT and Redmonds Real Salt (put in your food or sprinkled in your water).

Fourth Trimester Holistic Tips:

Protein: Maintaining a good amount of protein in your diet in postpartum will help you combat fatigue by keeping your blood sugar regulated. It’s important to keep your protein intake up as you breastfeed and recover from birth.
Warm, nourishing foods: Soups, stews, and broths are easy to digest and support healing.
Hydration: If breastfeeding, increase water intake, and consider hydrating teas like nettle or fenugreek for milk production.

When you take care of your body, it will take care of you!

Be mindful of what you’re putting into your body as each thing has the power to impact you positively or negatively. Be mindful of what you nourish yourself with and you’ll pave the way for a healthier, happier pregnancy and postpartum experience.

Stay tuned…

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