So, let's talk about something super important in pregnancy—making sure you're getting enough of the good stuff. Pregnancy isn't the time to just 'eat for two'; it's about eating well for two. Your baby depends on you for all the nutrients they need to grow and develop, and you need to keep your body strong and supported, too.
Why Tracking Your Intake MattersIt's easy to underestimate how much (or how little) you're actually eating of certain nutrients. A lot of moms I work with feel like they're eating plenty, but when we actually break it down, they’re often missing key nutrients—protein, healthy fats, choline, iron, and bioavailable vitamins. Tracking, even loosely, helps you stay aware of what you’re getting and what might need adjusting. This doesn’t mean obsessing over every bite, but having a general idea of your intake ensures you're covering your bases.
Key Nutrients to Focus OnLily Nichols' Real Food for Pregnancy emphasizes nutrient-dense, whole foods to support both maternal health and baby’s development. Here’s what I encourage my clients to prioritize:
Protein – Aim for a solid source with every meal. Grass-fed beef, pastured chicken, wild-caught fish, eggs, and full-fat dairy are excellent choices. Protein supports your baby’s growth and stabilizes blood sugar.
Healthy fats – Prioritize fats that nourish hormone production and fetal brain development. Avocados, nuts, seeds, butter, ghee, coconut oil, and fatty fish (like salmon) are great options.
Choline – Essential for brain development, yet many prenatal vitamins lack enough of it. Best sources include eggs (especially yolks), liver, and pasture-raised meats.
Iron – Your blood volume increases significantly in pregnancy, so iron needs go up. Red meat, liver, shellfish, and cooked leafy greens help prevent anemia. Pair iron-rich foods with vitamin C (like bell peppers or citrus) for better absorption.
Calcium & Magnesium – Your baby will take what they need from your stores, so replenishing is key. Full-fat dairy, bone-in sardines, leafy greens, nuts, and seeds are great sources.
Hydration & Electrolytes – Water is important, but so are minerals. Bone broth, coconut water, and homemade electrolyte drinks (with sea salt and lemon) help keep you hydrated and reduce swelling.
Making It DoableI’m all about keeping things realistic. Instead of getting overwhelmed, try:
Keeping a simple food journal for a few days to see patterns.
Planning nutrient-dense meals so you're not scrambling when hungry.
Snacking smart—boiled eggs, liver pâté on cucumber slices, cheese and nuts, or a good protein smoothie can make a huge difference.
Choosing whole, minimally processed foods over highly refined options.
Listening to your body. Some days you might need more, some days less. Tracking isn't about rigid rules—it’s about awareness.
Pregnancy is a season of building—building a baby, building habits that nourish you, and building trust in your body’s wisdom. Making sure you’re getting enough of the right foods isn’t just about numbers, it’s about feeling strong, capable, and ready for birth and postpartum.
If you need ideas or want to go deeper into what’s best for you, I always recommend working with someone who understands both nutrition and pregnancy. And as always, trust your instincts and nourish yourself well!