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We recommend that pregnant women eat 200 grams complex carbohydrates daily.

Whole Grains: Brown rice, wild rice, sprouted rice, millet, old fashioned or steel cut oats, sprouted whole grain bread, whole wheat sourdough bread, quinoa, etc.

Fruits: We recommend pregnant women eat 2 servings of fruit daily to obtain vital minerals and vitamins contained within colorful fruits. Cherries, strawberries, blackberries, raspberries, blueberries, apricots, grapefruit, kiwi, peach and tangerine.

Green Leafy Vegetables: We encourage two good sized salads per day: dark green leafy lettuce, spinach, kale, Swiss Chard, turnip greens, collard greens, broccoli, etc.

Vegetables: We recommend pregnant women get a wide variety of vegetables and at least 5 servings per day. Variety in color provides variety in nutrients!

Red Vegetables: tomatoes, red bell peppers
Yellow / Orange vegetables: yellow/orange bell peppers, squash, pumpkin
Green Vegetables: broccoli, green beans, celery, asparagus, okra, avocado.

Fats should make up approximately 30% of your total caloric intake each day.

We recommend that you use healthy fats such as: olive oil, avocado oil, grape seed oil, coconut oil, flaxseed oil, cheese, eggs, nuts, chia seeds, salmon, tuna, flaxseeds, olives, meat, MCT oil

We recommend maintaining healthy sodium levels during pregnancy. Salt food to taste at the table. We recommend mineral-rich salts such as Himalayan salt, Celtic Sea Salt, Real Salt, VegeSalt. Include foods that are abundant in natural sodium such as celery, cucumber, kelp, and dulce (seaweed).

Hydration is vitally important to the health of the mother and baby. To determine your water intake for the day, take your weight and divide it by 2. The answer to this equation is the minimum number of ounces of water that you need for hydration. As your baby grows and your weight increases, your minimums will change.

Protein: Alfalfa spouts (contain 150% more protein than other grains – one source is Ezekiel Bread), whole grains legumes, nuts, seeds, yogurt, avocados, cheese, eggs, milk, cottage cheese, fish, meats, and poultry.

Iron: Comfrey leaf, raisins, apricots, blackstrap molasses, wheat germ, oats leafy greens, kelp, seeds legumes, eggs, fish, poultry, yellow dock, parsley, dandelions, and nettles.

Calcium: Dark green leafy vegetables, sesame seeds, almonds, sunflower seeds, cheese, yogurt, milk, soybeans, bone meal, watercress, raw beet juice, molasses, whole grains, alfalfa, nettles, eggs, dried fruits, parsley, dried seaweed, and carob powder.

Vitamin C: Rose hips, citrus fruits, dark green leafy vegetables, green/yellow/orange/red bell peppers, cabbage, broccoli, paprika, tomatoes, alfalfa sprouts, cantaloupes, strawberries, and nettles

Vitamin D: Sunshine, egg yolks, bone meal, sunflower seeds, fish oils, tuna, salmon, and nettles.

Vitamin E: Dark green leafy vegetables, wheat germ, eggs, sunflower seeds, nuts, molasses, and sweet potatoes.

Vitamin B6: Green leafy vegetables, wheat germ, nutritional yeast, blackstrap molasses, prunes, nuts, cabbage, bananas, and sunflower seeds.

Vitamin B12: Cheese, milk, Brewer’s yeast, soybeans, wheat germ oil, comfrey, fish, pickles, and spirulina.

Folic Acid: Uncooked dark green leafy vegetables, nutritional yeast, mushrooms, milk, cheese, whole grains, and dates.

Niacin: Legumes, nutritional yeast, milk products, rice bran seeds, whole grain, lean meats, poultry, and fish.

Riboflavin: Leafy greens, mushrooms, brown rice, blackstrap molasses, and nutritional yeast.

Thiamine: Brown rice, nutritional yeast, whole grains, blackstrap molasses, meat, fish and poultry.

Phosphorus: Seeds, legumes, grains, eggs, yellow cheeses, fish meat, tofu, and poultry.

Iodine: Kelp, leafy greens, iodized salt, and sea salt.

Magnesium: Honey, green leafy vegetables, nuts, dried beans, spinach, kelp, bran, alfalfa, sea foods, and whole grains.

Zinc: Soybeans, spinach, sunflower seeds, nutritional yeast, comfrey, whole wheat, oysters, bran, and pumpkin seeds.

Vitamin K: Alfalfa, nettles, kelp, shepherds purse, egg yolk, sunflower oil, cauliflower, kefir, and leafy vegetables.

This by no means is a complete list, but it’s a good start. Remember, the more foods that you eat raw and fresh, the more nutrition you and your baby will get. There is very little nutrition in overcooked and canned foods.