Wellness Wednesday: 6 Great Tips for a Healthy Pregnancy

Wellness Wednesday: 6 Great Tips for a Healthy Pregnancy

My practice is booming with pregnant ladies, and everywhere I go I see pregnant bellies. For today’s Wellness Wednesday, I am sharing some healthy tips for all you pregnant mamas, new mamas, or want-to-be mamas.

Eat your fruits and veggies 

A pregnant women only needs 300 calories more per day, so not much, but they should come from nutrient dense foods. Fruits and Vegetables are high in vitamins, minerals and antioxidants and these phytonutrients will help keep mom- to-be and baby healthy.

Have some protein with each meal

Protein is essential for keeping a pregnant woman’s blood sugar levels, but is also the building blocks to healthy cells and blood for the fetus. Aim to eat a “palm sized” piece of clean protein with each meal. This can be clean animal meats, eggs, legumes, beans, organic dairy, nuts or seeds.

Increase your intake of Omega 3’s

This essential fatty acid is so important to the developing brain and heart of a fetus. The human body cannot make omega-3s, so we need to get it from our diet. You can either eat fish such as; salmon, mackerel, anchovies, sardines or herring, or include walnuts, eggs and flaxseeds for vegetarian friendly options. A recommendation is to take an omega 3 supplement, to ensure adequate amounts.


Get a good daily dose of Calcium

This mineral is essential for healthy teeth and bones and a pregnant woman needs double. Healthy sources come from organic dairy products, dark green vegetables, almonds, black strap molasses, tahini, chia seeds, tofu and seaweeds

Think sleep

Just when you think you’ve gotten enough sleep, sleep more! Making a baby is exhausting. Most women are pretty run down in the first trimester and then again as the due date approaches. Nourish your body and enjoy the rest, once the baby comes you’ll be thinking about it all the time!

Consider a doula

In my experience from both being a birth doula and being on the receiving end, 3 times, it is the best investment you can make. Research shows having a doula; lowers C-section rates, reduces epidural requests, increases breast feeding initiation, and overall increases the mother’s birth experience, reduces postpartum and boosts her confidence into motherhood.

I hope these tips are helpful for you and your growing family.


Dr. Rachel Schwartzman is a board certified and licensed naturopathic doctor and birth doula. She graduated from The Canadian College of Naturopathic Medicines with a four year medical program in 2005.  She is an expert in the field of natural birth and has attended births since 2002.  She has helped almost 200 families welcome their babies into this world.  Rachel has a busy naturopathic practice in Toronto, Ontario and is co-founder of West End Naturopathic Doulas.

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