The Real Deal with Pregnancy and Nutrition

Pregnancy is fantastic, but the road to motherhood is full of bumps and bruises. Pregnancy is also a challenging time when it comes to food. "This," "That," "Smoked," "Pasteurized"… the confusing terms are all over the place.

You've probably already done some Googling, but you're still none the wiser. What can and can't you eat when you're pregnant? It's complicated—we know! So let's not make it any more complicated than it already is. Stop searching and endless scrolling. Are you pregnant? This is the only article you need to read. Because we promise: After reading this, you can finally sleep—and eat—with peace of mind 😉

Everything you need to know to give yourself and your baby a good start.

1. Repeat after us: everyone is different

One more time, so you never forget it: Everyone is different!

We're all different, and that's great, but it also means there's no one-size-fits-all solution. And you know, that's perfectly OK too 💁‍♀️

Maybe you're in your first trimester and feel nauseous just looking at food? Or are you a mommy bear, and your stomach feels like a bottomless pit? Anything is possible, and that's Guud's way. Every woman and every pregnancy is different, but two things are certain:

1. We all have different nutritional needs when a sweet baby is growing in our belly.
2. What you eat can affect your health and that of your baby

2. You're hungry, but you don't have to eat for two

There's no more common misconception than this one. Yes, there's a baby growing in your belly, but you don't have to eat for two 👯‍♀️

Growing a baby certainly takes energy, and your body works incredibly hard, but don't use it as an excuse to overeat. All you'll gain is extra pounds to lose, and you'll also exhaust your body if you eat too much extra!

Feeling hungry? Eat extra fruit, vegetables, protein, and complex carbohydrates. Think a slice of whole-wheat bread with nut butter, or a piece of fruit with a handful of walnuts.

3. Sufficient nutrients

Well, you're eating a healthy and varied diet, and your baby is developing well. However, in some situations, it can be helpful to consider prenatal supplements during pregnancy. While a varied diet remains the most important source of nutrients, supplements can help support your intake of essential vitamins and minerals in certain cases.

Here's what to look out for when taking supplements during pregnancy:

• Choose a multivitamin with folic acid and vitamin D. This folic acid intake contributes to the normal development of your baby's brain and spinal cord during pregnancy. Take a daily supplement of at least 0.4 mg. Choose Quatrefolic®, a form of 5-MTHF that is already active and can therefore be directly absorbed and used by the body. Vitamin D is important for healthy bone development in your unborn baby.
• Make sure you have enough magnesium  ingest. You need 300-350 mg of magnesium per day if you are pregnant (350-400 mg if you are breastfeeding).
• As pregnancy progresses, pregnant women need more iron . This is because their red blood cell count increases. The fetus and placenta also need iron. If you eat a varied diet, you probably have enough iron. Have your blood checked before your pregnancy to make sure you're on the right track.

Still a bit of a stretch? Don't worry! Morgane (co-founder of Guud Woman) has compiled a list of what she ate during her pregnancy. Follow her guidelines and keep yourself and your tiny human happy and strong.

4. What Morgane ate during her pregnancy: Focus on proteins, vegetables and healthy fats

 Daily

• 5 different vegetables – you might prefer to eat just one vegetable, but make sure you eat all the colors of the rainbow.
• 2 pieces of fruit – ideal if you crave something sweet, which is common during pregnancy.
• A handful of nuts and seeds, such as almonds, pumpkin seeds, flaxseeds, or walnuts. Nuts provide healthy fats and important nutrients like magnesium and zinc .
• A serving of dairy products such as yogurt, cheese, butter, or milk. Choose pasteurized, whole milk, or full-fat cheese. If you don't eat dairy, choose calcium-rich plant-based options like leafy greens or tofu.
• 1 serving of whole grains or legumes. Think of lentils, chickpeas, quinoa, or wild rice.

Twice a week

• Fish is a great source of Omega-3 fatty acids, which is important for your baby's brain growth. Avoid fish with high mercury levels, such as tuna, mackerel, and swordfish.
• Organic meat or poultry. This will give you enough iron .

Still craving something sweet?

Choose healthy snacks like dates with almond butter, popcorn, homemade granola, banana bread, healthy ice cream...

Still need some help? Chat with us ! We're happy to help you have a healthy pregnancy.