Nutrition & Supplements

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Nutrition

A well rounded and nutritious diet is foundational to a healthy pregnancy. At your prenatal visits, we’ll be discussing diet and various nutritional recommendations according to your healthcare needs. Below, you’ll find our general recommendations for nutrition in pregnancy as well as our favorite resource links!

Nutritional Goals

Aim for the following each day during your pregnancy:

  • 60-80g of protein - protein is the building block of our cells, and right now your body is busy making so many important organs, systems and more for your baby! That’s a lot of new cells, thus the importance of protein!

  • 100 ounces of water - water is important to not only your general health, but also ensures you’re producing adequate amniotic fluid throughout pregnancy. Dehydration can trigger headaches, sore muscles and even contractions! Bored with plain ‘ole water? Consider making this yummy homemade electrolyte replacement drink!

  • A colorful blend of whole fruits and vegetables!

A Reminder About Carbs

Carbs aren’t the bad guy, especially when paired well! When eating carbs, be sure to pair them with a healthy protein source to keep your blood sugar even! Take a look at this article for some great info!

Our Favorite Nutrition Links

Supplements

While we recommend a clean, well-rounded diet as the foundation for a healthy pregnancy, we also know that the right supplements can help our bodies get what is missing from diet alone.

You’ll find many different brands advertised for pregnancy, but be careful to choose a quality vitamin that your body will actually utilize well. Synthetic vitamins often sit in our stomach for days and then are poorly absorbed by the body. Food-based vitamins are more readily recognized by your body as “real food” and thus more easily absorbed.  Below are our usual recommendations for clients throughout pregnancy and into the postpartum period. 


We recommend that clients choose one supplement from each category below and take daily. 

Recommended brands listed. For clients, please read “The Thinking Mama’s Guide to Prenatal Vitamins” PDF that is available in the Education Section of your Online Portal.

  • Prenatal Vitamin

    • Needed. Brand Prenatal (Now also available in a vanilla-flavored smoothie powder!)

      • For 20% off first orders, or first subscriptions, use the code MIDWIFEASHLEY at checkout

      • For $10 off Sample Packs, use the code MIDWIFEASHLEYSAMPLE

    • Garden of Life, Prenatal Multi

    • MegaFood Baby & Me Prenatal

    • FullWell

    • Innate Baby & Me Multivitamin

    • Metagenics PlusOne Prenatal Packs

    • Perelel Prenatal Packs

    • Seeking Health Optimal Prenatal

    • Sakara The Foundation: Prenatal

    • Smarty Pants (for those that need gummy type vitamins)

  • Probiotic (at least 10 Billion cfu, daily. If not purchasing one of the brands listed below, we recommend finding a brand with at least two of the four following specific strains of bacteria: L . Rhamnosus, L . Crespatus, L . Salivarus, and L . Reuteri)

    • Garden of Life, Prenatal Probiotic

    • Jarrow Formulas Fem-Dophilus Probiotic

    • Metagenics Ultra Flora for Women 

    • Needed. Brand

      • For 20% off first orders, or first subscriptions, use the code MIDWIFEASHLEY at checkout

      • For $10 off Sample Packs, use the code MIDWIFEASHLEYSAMPLE

(If you are experiencing morning sickness, you may choose to delay supplementation until sickness has resolved.)

Additional Supplements to Consider

Depending on your lab results or symptoms, your midwife may recommend additional supplementation specific to your needs. Please check with your midwife before adding in any new supplements to your regimen.

  • Calcium/Magnesium: for muscle relaxation, improved sleep.

    •  (Dose: 1,000mg Calcium/500mg Magnesium)

  • Collagen + Protein

    • Needed. Brand

      • For 20% off first orders, or first subscriptions, use the code MIDWIFEASHLEY at checkout

      • For $10 off Sample Packs, use the code MIDWIFEASHLEYSAMPLE

  • Rescue Remedy: for anxiety, stress; improved sleep.

  • Coffea Cruda or Skullcap Tea/Tincture: for restlessness at night from a “busy mind”.

  • Gestational Diabetes, Insulin Resistance or History of PCOS

    • Ovasitol 2x/day.

    • USE PRC CODE: 678130 to get a discount!


Our Favorite Links