Episode 11: Nutrition During Preconception and Pregnancy

In this episode, you’ll hear Haley and I discuss:

What are foods we are told we can NEVER eat during pregnancy that are not true?

• No food is completely safe or unsafe. We are told we can never eat

  • Deli meat when you can get good quality meat or heat it up

  • Soft cheeses when you can eat pasteurized cheese

  • Fish when you can reduce fish with high levels of mercury

  • Caffeine when you can lower intake to 150 mg / get better quality coffee 

  • Sushi when you can purchase good quality fish or flash-frozen fish

How can we take an evidence-based approach to choosing food?

• Know the actual risk of eating food

• Know how to reduce the risk (like washing produce or purchasing pasture-raised eggs)

• Ask questions about how food is made (such as soft cheese)

What nutrients are most important for preconception / pregnancy?

• Choline 

• Iron 

• DHA 

• Magnesium 

• B6 

• Folate 

• Protein 

• Iodine 

• Fiber

What food can provide these nutrients?

• Seafood

• Full-fat dairy 

• Organ meat

• Nuts & seed

• Red meat / poultry 

• Dark greens (spinach) 

Why is it important to get bloodwork done during preconception / pregnancy?

• During preconception, you can get baseline tests so you have time to make changes that impact your health. 

• Some baseline exams can include: insulin / glucose, A1C, complete blood count, comprehensive metabolic panel, thyroid, vitamin D, ferritin

• If there is an issue, get it checked every trimester

What is a sample meal plan for someone during pregnancy?

• Breakfast: eggs, berries, bacon, avocado, toast 

• Snack: smoothie with full-fat yogurt, fruit, chia, greens

• Lunch: salmon, veggies, a grain like quinoa or rice 

• Snack: pretzels, cheese, nuts, veggies with healthy fat, and chocolate 

• Dinner: meatloaf with hidden liver, brussel sprouts, potatoes

• Bedtime snack: full-fat whipping cream, berries with collagen powder 

  *Every person’s needs and cultural preferences are different 

Where can people find you?

You can find Haley on her Instagram or her website.

Enjoy the episode!

Haley is a registered dietitian who is an expert in pre and postnatal nutrition. She’s been working with women from trying to conceive through postpartum for her entire dietetic career. Helping women have healthy, confident, feel good pregnancies is her mission. She believes that if there is any time in life to make nutrition a priority, this is it. She makes it simple by providing updated, evidence-based information, so you’re no longer confused, overwhelmed, or spending hours on google.