Pregnancy
General pregnancy health, as well as common symptoms
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
Morning sickness:
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
For Morning sickness:
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: avocado, bananas, cantaloupe, clementines, grapefruit, lemons, limes, oranges, strawberries, tangerines
- Vegetables: arugula, cabbage, carrots, collard greens, kale, peas, romaine lettuce, spinach, sweet potatoes, watercress
- Dulse, seeds (especially flax & sunflower), kelp, beans, blackstrap molasses, nuts (especially almonds), olive oil, soy products, wheat germ, whole grains, yogurt
FOODS TO AVOID OR MINIMIZE
- Garlic, onions and hot peppers
- White sugar & flour
- Artificial food additives
- Caffeine & alcohol
- Bran, tomatoes, potatoes, eggplant and peppers
ESSENTIAL OILS
- Morning sickness: Ginger, nutmeg, peppermint (behind ears, jaw bone, bottom of feet, diffuse)
NATURAL/HERBAL
- Alfalfa, dandelion root & leaf, ginger, lemon balm, red raspberry leaf, rose hips, shepherd's purse, stinging nettle, yellow dock
- Yellow doc is used as a pregnancy tonic by some, as it improves absorption of iron. Some say to avoid however, so consult an expert.
- Indigestion/Heartburn: Slippery Elm, Marsh mallow
- Constipation: yellow dock, dandelion root
- Raspberry leaf to strengthen the womb (should be taken only the last 8 weeks of pregnancy).
Morning sickness:
- Fennel, cardamom, lemon balm, galangal, chamomile and peppermint (best kept as tinctures and used before rising)
- Eat dry crackers before getting out of bed in the morning and drink and eat separately from one another (breaks between).
- Try up to 4 cups of ginger tea daily
YOGA / MEDITATION THERAPY
- Pregnancy Yoga | Episode 1 (11 minutes - Tonic)
- Prenatal Yoga - 5 Poses for All Trimesters (34 minutes - Yoga with Adriene)
- Prenatal Morning Yoga Routine (15 minutes - SarahBethYoga)
SUPPLEMENTS & HOMEOPATHIC
For Morning sickness:
- Ginger: Up to 1g daily
- Ipecac 6c
- Nicotiana tabacum
- Phosphorus 6c
- Sepia 30c
- Vitamin B6: 10-25 mg 3 times daily
- Vitamin K with Vitamin C: 5 mg of Vitamin K and 500-1,000 mg of Vitamin C daily
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- Barley Water LC VG VT
- Kiwi-Pineapple Smoothie GF VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Soothing Elixir LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Tropical Smoothie LC GF VG VT
MEALS
- Avocado & Egg Toast LC GF KT VT
- Buddha Bowl GF VG VT - Omit garlic
- Edamame Rice Bowl LC GF VG VT - Omit onion
- Healthy Scrambled Eggs LC GF KT VT - Omit garlic
- Miso Soup LC GF VG VT - Omit onion
- Quinoa Oatmeal LC GF VG VT
- Turkey BLT with Avocado & Sprouts LC - Omit tomato
SIDES/SALADS/SNACKS
- Avocado Cilantro-Lime Rice LC GF VG VT - Omit garlic
- Caraway Brussels Sprouts LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT - Omit onion & garlic
- Mashed Sweet Potatoes LC GF VG VT
- Nutty Brussel Sprouts GF KT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT - Omit onion
- Steamed Edamame LC GF VG VT