400-600 mcg/day

Folate is the natural form of vitamin B9. Folic acid is synthetic folate, which is harmful in high doses. B-vitamin critical in preventing neural tube defects.

• Take 6mg with a history of neural tube defect.

• Those with the MTHFR gene take methylfolate.

Food sources: highest concentrations found in descending order: chicken & beef liver, lentils, dark leafy greens, dried beans, peas, turnip greens, okra, asparagus, citrus fruit, broccoli, avocado, nutritional yeast, salmon, root veggies, whole grains, milk, oysters

4 servings 80g 10% of daily calories

​Equivalents per serving: 2 eggs, 3oz meat (chicken or fish), 1c beans with a whole grain, 3oz cheese, 6oz tofu, 3oz nuts, 1/2c nut butter, 1/4c brewers yeast with 1/2c rice, 1/4c cottage cheese, 2oz of low fat buttermilk.

• You need 2x more protein when pregnant.

• Protein sources with omega 3 fatty acids: wild-caught alaskan salmon, any grass fed (not grain) meat including wild game.

• Regular intake of protein stabilizes blood sugar. It's best to begin at breakfast.

• Pastured eggs have more nutrition. ​​

• Recent research suggests that eating too much protein can lead to low birth weight in babies. The suggested number to stay below safely is 150g/ day.

• The recommended protein for a twin pregnancy is 130g/ day.

30-60mg / day chelated *higher range is for those who are low in iron

Creates red blood cells that supply oxygen to you and your baby. Prevents fatigue while growing your baby, during labor and postpartum. Shortens labor by keeping contractions regular and effective and prevents hemorrhage during birth. Important to supplement if anemic. ​

Food sources: red meat, pork, poultry, organ meats, eggs, seafood, beans, dark green leafy vegetables, dried fruit, iron-fortified cereals, breads and pastas, peas

Supplement: Best absorbed when combined with vitamin C. Take on empty stomach (take 1 hour before or 2 hours after a meal) every other day for best absorption. Avoid taking with calcium.

Preferred iron supplements: Integrative Therapeutics Iron Complex, Ferrofood by Standard Process

Vegetarian supplements: Ferrasorb by Thorne, Floradix Liquid Iron, Megafoods Blood Builder

• 5-9 servings 2-3 should be leafy greens, 2-3 should be leafy greens, 1-2 should be 100mg vitamin C.

  Equivalents per serving: 1/2 grapefruit, 1 orange, 1/2 strawberries or berries, 1c melon, 1 plantain, 1 papaya, 1 kiwi, 1/2 mango, 1 tomato.

  • Non-organic strawberries are very high in pesticides, but non-organic "peel" fruits like avocados are safer.

  • Omega 3s are found in all dark green plants: brussel sprouts, kale, collards, bok choy, parsley (vitamin A), winter and summer squash.​

3 servings 60% of daily calories

​Equivalents per serving: 1 slice whole grain bread, 1 whole grain tortilla, 1/2c starchy vegetables (peas, corn, potatoes, winter squash), 1/2c beans or grains (lentils, barley, rice, quinoa, amaranth, millet, oats).

• Nutritional content is low in white starches, go for whole grains with the least amount of processing.

• Presoak beans and grains to remove phytic acid- which inhibits calcium absorption.

• Beginning your meals with carbohydrates can help you feel calmer as a diet high in carbohydrates allows the brain to create more serotonin which can help us feel relaxed and less stressed.

• However high serotonin with sleep debt can lead to sluggishness, fatigue and fuzzy thinking.

• Limit non-nutritive grains like processed white rice, white bread and flour.

3-5 servings 30% of total daily calories; 10% saturated fat

Equivalents per serving: 1/4c fresh nuts, 1/4c pumpkin seeds, 1T oils or butter

• 50% of brain development happens in utero and 50% during the 1st year of life. The brain is primarily fat which is very important during pregnancy and lactation.

• Use olive oil raw as it's properties are damaged by heat.

• Coconut oil is great for high heat cooking.

• To avoid rancidity: store nuts in the freezer and buy oils in small quantities.

• Completely avoid all hydrogenated and trans-fatty oils.

• Good saturated fat sources: ghee, coconut oil, meats (grass-fed or wild-caught), avocado.

• Omega 3 fatty acids: wild-caught alaskan salmon, any grass fed (not grain) meat including wild game.

• Vegetarian sources of omega 3's are poorly converted but have other benefits. Sources include: flaxseed, walnuts, purslane, perilla oil.

• A lack of omega 3s have been indicated in postpartum depression.

Water & herbal teas, drink 1/2 your weight in ounces daily

• water with a small amount of herbal infusion/tea hydrates better than water alone.

• Caffeine, found in coffee, tea, soda, chocolate: should be limited to 150mg per day.

Contain lead which has been linked to birth defects and learning disabilities. Recently the Natural Resource Defense Council (NRDC), an environmental group, sued the maker of Rolaids, Tums, and other producers of antacids and calcium supplements, alleging they include dangerous amounts of lead in their products. The NRDC points out that lead has been linked to birth defects and learning disabilities, and that a primary reason for the suit was the fact that calcium supplements are marketed to pregnant women. The NRDC has proposed warning labels be required on these products stating danger of ingesting antacids. These work by binding up extra stomach acid, they do not treat the cause of the heartburn which is an imbalance of stomach acids. Papaya enzymes and eating raw papaya before and after meals is a natural and safe heartburn solution.

Ideally get vitamins and minerals from a well balanced diet, not from a prenatal vitamin. Most vitamins use cheap, poorly bio-available, synthetic versions of vitamins and minerals for a longer shelf life and low cost. Vitamin A, an essential nutrient for normal cellular function in reproduction and development, is found in nearly every supplement as the dry and synthetic form. This is different from​ Retinol, the bio-available form of Vitamin A, found in beef, chicken liver, eggs, fish liver oils, dairy products, including whole milk, whole milk yogurt, whole milk cottage cheese, butter, and other cheeses. Calcium and iron are often found in together in a prenatal formula. However, calcium blocks the absorption of iron and should be taken separately. Iron taken with Vitamin C helps absorption.

If a well balanced daily diet is not feasible, try FullWell Woman’s Prenatal Multivitamin, New Chapters Perfect Prenatal or Rainbow Light.

Daily requirements

Pregnancy +350-450 calories /day = 2,500 total

​Lactation +700 calories /day = 2,700 total

Total Daily

Vitamin A 5000IU

Vitamin C 500mg

Vitamin E 400IU

Calcium 1000-1200mg

Folate 400-600mcg​

Protein 75-100g

Iron 75 mg

Are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. Enhanced immune system response. May reduce the incidence of GBS (Group Beta Strep). Alleviates negative effects of taking many types of antibiotics. Supports healthy skin. Therapeutic for upper respiratory complaints. Reduces lactose intolerance. Reduces incidence of yeast infections, vaginitis and candidiasis. Increases ability to assimilate nutrients from food. Alleviates many common digestive disorders such as constipation, diarrhea and IBS. Acts as a remedy for bad breath (halitosis). Increases ability to synthesize vitamin B and increases ability to absorb calcium. Can be given to baby to boost their immune system, seed their gut with beneficial bacteria, treat thrush & diaper rash caused by yeast.

Pre vs. Pro

Prebiotics are nondigestible carbohydrates that act as food for probiotics. When probiotics and prebiotics are combined, they form a synbiotic. Fermented dairy products, such as yogurt and kefir, are considered synbiotic because they contain live bacteria and the fuel they need to thrive.

Food probiotics

yogurt, sauerkraut, kefir, microalgae, spirulina, miso, pickles, tempe, kimchi, kombucha

​Food prebiotics

whole grains, bananas, onions, garlic, honey and artichokes

Supplement

MegaFlora 14 strains & 20 billion CFU

MegaFlora Plus 14 strains & 50 billion CFU for after antibiotics

Seed probiotics contains pre and probiotics

Take 1 capsule daily before eating

For Baby

BioGaia, Flora Health Udo's Choice Infant Probiotic, Baby's Jarro-Dophilus

500-1000mg of EPA & 300-800mg DHA daily

Essential for both neurological and early visual development in babies. Pregnancy depletes the body of omega 3 oils. It is a key component in milk production. Subsequent pregnancies deplete the body of omegas. Studies show higher consumption may reduce the risk of allergies in infants, prevent preterm labor, lower risk of pre-eclampsia, increase birth weight and decrease risk of post partum depression (which may explain why postpartum depression becomes worse and begins earlier with subsequent pregnancies. Studies show that benefits of food sources outweigh dangers of eating fish in pregnancy

Food EPA & DHA

Cold-water fish such as salmon, tuna, sardines, anchovies, herring. Flaxseed / flaxseed oil contains shorter chain omega-3s which is not as nutritious as longer chain omega 3s. While it was once thought that the human body could convert ALA to EPA and DHA, current research shows that such conversion rarely and inefficiently occurs. Fish oil is a far more reliable source of EPA & DHA.

Omega 6

These contain gamma lineolic acids which are prostaglandin precursors and help to ripen the cervix. Start taking any one of the following oils four weeks prior to your due date, especially if you have a history of post dates.

Supplement

Omega 3

Minami Fish oil capsules. Guaranteed no mercury. Take 1-2 capsules daily

Liquid RxOmega-3 Factors Extra Strength by Natural Factors Take 1 tsp daily​

Blue Ice Fermented Cod Liver Oil by Green Pastures

Arctic Cod Liver Oil by Nordic Naturals

Omega 6

Evening Primrose Oil

Black Currant Seed Oil

Borage Oil

​Take 3 capsules 500 mg 3x day

*do not take if positive for GDM

Take before each meal: Enzymedica Digest Gold or Doctor's Best Digestive Enzymes

4,000 IU /day Vitamin D3 or 15- 30 minutes /day in direct sun from March to November. Fat soluble vitamin that is a precursor for hormones in the body. Controls phosphorus, calcium, bone metabolism and neuromuscular function. Deficiency is linked to depression, diabetes, back pain, cancer, hypertension, insulin resistance, gestational diabetes, pre-eclampsia, impaired immunity, macular degeneration. Levels in pregnancy determine how dense the child's will be at birth and first few years of childhood. Passes through breastmilk only if levels are sufficient. Small levels can be found in food sources: cod liver oil, fish, eggs, fortified dairy & orange juice

Supplement

Vitamin D drops by Carlson 4000 IU daily or if low take 20,000 IU daily for two weeks followed by 10,000 IU for two weeks followed by 4000 IU daily as a maintenance dose.

Most common cause of nausea & vomiting is hypoglycemia. To prevent, eat a hard-boiled egg or non-sugar yogurt to boost protein intake first thing in the morning. Stop all vitamin supplements until the nausea subsides. Vitamin B6 and B12 aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan convert to niacin and serotonin for healthy nerve function and also helps ensure a healthy sleep cycle, appetite, mood, red blood cell production and immune function.

B6 (Pyridoxine) 10 to 25mg / 3x day with food. Effective at preventing nausea because supports body process protein. Best if taken in 3 separate doses before each meal 25mg 3x day

B12 (Cobalamin) 4 to 25mcg / 2x day with food. Effective at preventing vomiting. Combination of vitamin B12 and folic acid prevents neural tube defects in the growing fetus.

​Food sources: Hard-boiled eggs, turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds, sesame seeds.

​Vegan sources: All soy products (choose non-GMO), bananas, watermelon, peanut butter, almonds, sweet potatoes, green peas, avocados, hemp seeds, spirulina, chia seeds, beans, rice bran, chickpeas, prunes, wheat germ, sunflower seeds, pineapple, plantains, hearts of palm, artichokes, water chestnuts, all squash and pumpkin, brussels sprouts, green beans, pistachios, figs, nutritional yeast, baker’s yeast (active yeast), garlic, sage, peppers, kale, collards

Pharmaceutical options: RX Diclegis FDA approved or Rx Zofran (ondansetron) prescribed off label use

Make your own Diclegis: 25mg B6 (Pyridoxine) 3x day every 6-8 hours with 25mg doxylamine (Unisom) once before bed

Homeopathic remedies:

• Nux vomica: nausea, + waking at 3am, insomnia, constipation, easily irritated

• Cocculus: insomnia, slightest disturbance wakes you, lack of sleep, motion sickness, nurtures people

• Sepia: nausea is worse AM, easily annoyed, eating helps nausea

• Pulsatilla: worse in PM, worse from eating, tearful, better fresh air

• Ipecacuanha: better fresh air, worse not eating, can't throw up or it doesn't help.

• Symphoricarpus racemosus: if all fails, can't eat at all, worse smells, worse motion

Other natural remedies

• CBD oil: dosage varies

• Coconut oil: rinse mouth with oil between meals

• Essential oils: diffuse lime and peppermint in environment

GREAT START OATMEAL

cook slow oats (20 min type) or Steel cut (Irish)

+ maple syrup, molasses, honey or stevia

+ ground raw nuts and flax seeds

+ 1 tbsp pea protein powder

+ cinnamon, raisins, fruit, vanilla to taste

POWER SMOOTHIE

8oz plain kefir and or yogurt (goat if possible)

+ 1/4c milk (goat, cow, almond, soy, coconut, rice)

+ 1c fruit (frozen or fresh berries, peaches, banana)

+ 1 tbsp flax oil or essential fatty acid blend

+ 1 serving of spirulina, green veggies, wheat grass

+1 tbsp pea protein powder

+ 1tbsp ground flax or nut mixture

MINERAL RICH SOUP

boil water, add root vegetables with skin on potatoes, sweet potatoes, turnips, carrots

+ seaweed (wakame, kombu or bladderwrack) remove or leave in

+ dulse for smokey flavor

remove root vegetables for a plain broth or cut them up and add back, or puree for a creamy texture

+ other vegetables (zucchini, broccoli, green beans etc.)

Use this as a base for any soup (add chicken, rice or any grain)

PREGNANCY TEA INFUSION

Equal parts dry or fresh herbs of: nettle, raspberry leaf, oat straw, lemon balm

Boil water and cover over herb, steep overnight. Drink cold or warm.

Add other teas to flavor: ginger, peppermint, rooibos

Drink daily or in place of water intake.

• Salt foods to taste.

• Sea salt contains up to 60 trace minerals and is very similar to our blood composition, where as table salt does not and is washed with chlorine.

• Sugar cravings may indicate a need for protein. Keep sweets to a minimum and cultivate awareness of protein intake.​Limit or eliminate sugar sodas.

• There are controversies around soy/ soy products because of their estrogenic properties and high phytic acid content.

• Limit shellfish, soft cheeses and raw milk (unless you know the source).

• Avoid partially hydrogenated oils in packaged foods and restaurants. Sources: chips, deep fried foods, crackers, breakfast cereals, margarine. These oils are chemically altered to stay solid at room temperature and resist rancidity but the FDA says "there are no safe levels of partially hydrogenated oils."

• Avoid foods with preservatives and artificial ingredients by reading the labels.​​​​

• Use environmentally safe household cleaning products. Vinegar & baking soda do a whole lot!​

• ​Don't use synthetic perfumes or fragrance as they can disrupt the hormonal system. ​

• Check the sustainability and toxicity levels in seafood.