Alison Boden, MPH, RDN dietitian and functional nutritionist focused on reproductive health, @nourishing_radiance

Courtney Maree Reiman DACM, LAc, acupuncturist specializing in fertility, pregnancy, postpartum and loss @drcourtneyreiman

What are foods I should focus on during pregnancy? 

So much of what we hear about food and pregnancy is what not to eat - but what’s left to eat? Whether you are more comfortable eating three larger meals, or eating frequent, smaller meals throughout the day (or both!), consuming meals that are whole-food, plant forward and nutrient rich is key. Also, keeping foods as varied as possible is the best way to get the variety of nutrients you need throughout any given week. Some pregnancy nutrient super-foods are leafy greens, egg (yolk), fatty fish, grass fed beef, and sweet potato.

What are your top nutritional tips during pregnancy? 

You need healthy fats. This is great for baby’s brain development, and also for keeping your blood sugar stable. Plant fats like avocado, nuts, seeds, olives, ghee, coconut, and animal fats from fish and egg yolk are important to have regularly. 

Mind your gut health. Keeping your gut happy with probiotic rich foods (such as organic sauerkraut, pickled vegetables, kimchi) and fiber (like beets, lentils) will not only help with digestion (and constipation), but might also help reduce your risk for pregnancy complications like Group Beta Strep and preterm delivery. 

Eat to match your hunger. As long as your overall weight gain has been on track and you’re eating balanced and regular meals, you don’t need to count calories or obsess over weigh-ins. Trust that your body is sending the right information via your hunger levels which means some days are almost insatiable, and others are lighter. Babies have growth spurts in utero, and they will let you know when they need more food. Importantly, pregnant mamas should not skip meals. Even if you are not hungry after not eating for several hours, it is important to eat small snacks to maintain healthy nutrient levels and keep blood sugars steady.

What about taking a probiotic? 

As mentioned earlier, not only can probiotics help with gut health and immunity, but there is evidence that keeping your good bacteria in balance helps prevent premature labor as well as inhibit Group Beta Strep. If you have a vaginal birth, having a good composition of bacteria in your vaginal canal will help seed your baby's gut with good bacteria. 

What are some suggestions for those of us who are experiencing nausea/food aversions? 

Pregnancy nausea is really challenging. If you are throwing up most everything you eat, and actually losing weight, please check in with your care provider about assessing to see if you actually have the more severe form of morning sickness called Hyperemesis Gravidarum that usually requires medical intervention.

Our most important priority in pregnancy is calories - so if the only thing that you can keep down is saltines and bread right now - don’t feel guilty about it. 

Here are our quick tips for pregnancy nausea: 

Eat something starchy first thing in the morning (think crackers on your nightstand, have a couple before even getting up). Low blood sugar can cause a lot of GI upset, so we want to start off your day by trying to bring it up.  

Sour flavors can help, so sucking on a sour candy or even a lemon or pickle juice can help. Ginger and peppermint can have a similar effect, so include ginger chews and peppermints as options to have handy.

Have smaller meals more frequently (think protein rich - even small pieces of chicken work well) throughout the day instead of three large meals. Protein rich snacks are great to have on hand, too - think nuts, nut butters, trail mix, hard boiled eggs, string cheese, greek yogurt. 

Try to consume foods rich in Vitamin B6, which may reduce nausea. These foods include whole foods such as beans, bananas, papayas, sweet potatoes, chickpeas, avocados, wild salmon, chicken, turkey, hazelnuts, sunflower seeds and whole grains.

Change the format - if salad or broccoli is giving you food aversions but some cooked greens or a smoothie sounds good then just change it up for now. Remember that this is typically temporary and you will likely go back to liking more balanced foods later on. 

Stay hydrated (at least 10, 8 oz glasses of water per day) but drink most of your water between, not with, your meals. Infusing your water with lemon, ginger, or mint (or a combination) as mentioned above can also be effective. Peppermint, ginger, chamomile, and shiso leaf tea, whether bagged, loose leaf or diffused, can be very calming to an upset stomach. Add lemon or honey for added effects.