
5 min read
Quick nutrition guidelines to keep healthy while pregnant
Written by Dr Tammy Hume, a Body & Mind Transformation Coach, Chiropractor, Holistic Nutritionist and former Personal Trainer as well as a Mum, Business Owner and Wife.
It‘s easy to feel a tad overwhelmed or lost when we‘re bombarded with all the should's and shouldn‘t's of pregnancy. Trying to work out what‘s best for you and your baby while coping with the haze of hormones, morning sickness and fatigue - it can all just seem too hard.
It‘s my belief that a baby can only be as healthy as the mother (and father). The great news is that a conscious period of pre-conception care, alongside a nutritious diet and healthy lifestyle during pregnancy and beyond, provides an incredible opportunity to positively influence the future health of your child.
The developing egg takes around 100 days to mature, so thinking four months ahead is a good guideline for pre-conceptive care. And guys, you‘re not off the hook - full maturation of a single sperm takes around 80 days!
So here are some quick nutrition guidelines for a healthy pregnancy:
Make real natural, whole and unprocessed food the basis of your diet.
If it runs, swims, flies, grows on a tree or a bush then it‘s a pretty good bet that it‘s going to be good for you and your baby.
Fats are essential
Far from being the root of all evil, you need fats for brain, nervous system and hormonal health. Fats are also an essential part of the cell membrane of every single cell in your body, plus they help you to absorb and utilise nutrients and fat-soluble vitamins from your food. Above all, fat just makes food taste good so don't be scared to incorporate it into your meals. Good quality fats from real food sources include things like avocado, butter, coconut, olive oil, salmon, animals fed their natural diet and nuts and seeds.
Protein from natural sources is paramount
Protein forms the structure of both your body and that of your developing baby as well.
Eat your veggies
The more colour the better. Essential nutrients and micronutrients are found in a wide range of vegetables and fruit.
Don‘t be scared of carbohydrates.
The best and most nutritious carbohydrates can be found in fruits and vegetables as well as non-gluten containing grains and legumes if you tolerate them.
Some of the least expensive ‘real foods‘ are nutritional powerhouses.
Liver and kidney are a fabulous source of vitamins and minerals. Just 50 g of liver provides you with around 50% of your vitamin and mineral RDA‘s.
Let your body be your guide
If you are ‘craving‘ something then there is probably a reason for it. Attempt to give yourself the most nutritious version of the food possible, but don‘t stress out over the little things.
Supplements can play a vital role in ensuring you fulfill your nutritional requirements, especially if you find yourself practically living in the bathroom during those early stages thanks to morning sickness:
- Focus on the essentials - a high quality fish oil (or cod liver oil), vitamin D, probiotics and a good quality greens powder.
- Folate is often recommended during pregnancy. It‘s important to take a folate that can be utilised and absorbed by your body. Nuzest's Good Green Vitality ticked all the boxes for me.
- Iodine is also another supplement commonly recommended during pregnancy. Seaweed is a fantastic source of iodine. My favourite meal when I was pregnant was mashed eggs with homemade mayo with dried seaweed or seaweed salt. Essential fats, proteins and nutrients all in one hit!
- Any additional supplements are likely to need to be tailored to your particular circumstances.
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
6 Things You Need To Know About The Keto Diet
6 things you need to know about the keto diet.
min read
Raising Gluten Free Kids
You find out your child is allergic to gluten.... now what?! It can be a shock to your routine, but don't worry, we got your back!
min read
Go Hard Or Go Home - An Interview With Eroni Leilua
Eroni Leilua, Samoan Sailing Champion and 2020 Olympian.
min read
Your Simple Get-Started Guide for Gluten-Free Living
New to the gluten gang? Scroll down to learn the basics of living a gluten free life.
min read
Why Aren't You Recovering From Sickness?
Some of us are a bit too eager to jump back into things after being sick, but this isn't always the best for your recovery.
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
6 tips for a happier and healthier holiday.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End The Food Fight - How To Work With Picky Eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients For Immune Health That Aren't Vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How To Keep Your Gut Happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing Her Way To The Top - Interview With Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.