Nourishing Your Body: A Pregnancy Nutrition Guide

Pregnancy asks a great deal of your body. The food you eat becomes the foundation your baby is built upon, and nourishing yourself well is one of the most loving things you can do for both of you.

Build every plate around protein

Aim for 75–100 grams of protein each day. Quality protein supports your baby's growth, your expanding blood volume, and the development of the placenta. Good sources include eggs, pasture-raised meats, beans, lentils, nuts, and whole dairy.

Iron and healthy fats matter

Your blood volume increases by nearly 50% during pregnancy — iron-rich foods help your body keep up. Pair iron sources with vitamin C for better absorption. Don't shy away from healthy fats: avocados, olive oil, salmon, and nuts support your baby's brain and nervous system.

Aim for 30 plant-based foods each week

Here's a fun challenge: aim to eat 30 different plant-based foods each week. That includes rice, quinoa, legumes, nuts, seeds, herbs, and all different types of lettuces. It's a wonderful way to see how many nourishing foods you can work into your days — and it helps build healthy enzymes in your gut that support digestion, immunity, and overall wellness. This approach is based on the book Fiber Fueled, which explores how a diverse, plant-rich diet strengthens the gut microbiome and, in turn, your whole body.

The nourishing herbal infusion

Beyond meals, many mothers benefit from a daily herbal infusion of alfalfa, nettle, oatstraw, and red raspberry leaf. These mineral-rich herbs support uterine tone, hydration, and overall vitality in pregnancy and postpartum.

• Red raspberry leaf — tones the uterus and prepares the body for labor
• Nettle — rich in iron, calcium, and vitamin K
• Oatstraw — calming, mineral-rich, and supportive of the nervous system
• Alfalfa — a deep source of vitamins and chlorophyll

You can learn more about sourcing and preparing these herbs on our Nutrition page.

Food is medicine. When you nourish yourself, you nourish the life growing within you.

Every mother's needs are unique. We'll work with you throughout your pregnancy to make sure your nutrition feels sustainable, satisfying, and supportive.