Sign up to receive our newsletter!
Prego Expo: Nutrition Pre, During, and Post Pregnancy
“While pregnant, it's not about eating double of what you eat.
It's about adding a few extra calories and essential nutrients to nourish your body, and baby”
Nourishing Motherhood
Bringing a new life into the world is a remarkable journey, and proper nutrition plays a vital role in supporting the health and well-being of both mother and baby. At Le Botaniste, we had the privilege of participating in the Prego Expo, where we hosted a presentation about the importance of nutrition throughout the different stages of pregnancy. Led by nutritionist Laura Cipullo, and in collaboration with Square Fare, we explored how to nourish the body effectively pre, during, and post-pregnancy.
Pre-Pregnancy Nutrition
Before conception, nutrition lays the foundation for a healthy pregnancy. A balanced diet, rich in essential nutrients such as folate, iron, calcium, and omega-3 fatty acids, is crucial for reproductive health and fertility. Make sure to emphasize the importance of whole, nutrient-dense foods as they provide the building blocks for a healthy pregnancy.
At Le Botaniste, our menu features a variety of plant-based options packed with essential vitamins and minerals to support optimal health.
During Pregnancy Nutrition
During pregnancy, the nutritional needs of both mother and baby increase significantly. A well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential to support fetal growth and development.
At the Prego Expo, we discussed the importance of incorporating nutrient-dense foods into the diet to ensure adequate intake of key nutrients such as folic acid, iron, calcium, and protein. According to Laura, these are a couple of essential tips about vitamins that you need a extra during your pregnancy:
– Choline intake of 600mg a day. You can get Choline by eating for example dark greens, bread and peanuts. -> Your go to: Our Tibetan Mama that contains both peanuts and lacinato kale.
– Omega 3. You can get this by eating nuts and seeds. For example, our Omega-3 brownie, it’s made of Chia seeds, flaxseeds and buckwheat. You can get your Omega-3 vitamins while you are savoring a little sweet treat. Win-Win!
– Iron intake of 72mg a day. Plant-based, iron rich products are for example: green leafy vegetables (like spinach), dried seeds and nuts, whole grains, pulses and beans (like lentils, peas, soy, kidney bean) and (dried) fruits (like figs, dates, apples, raisins). Let’s have a Spicy Chili Sin Carne.
– Vitamin D. You can get this by going outside for at least 15min a day, lunch in the park for example! This decreases the risk of postpartum depression, reduces inflammation and anxiety.
Post-Pregnancy Nutrition
Following childbirth, proper nutrition remains essential for supporting postpartum recovery and lactation.
Adequate intake of nutrients such as protein, iron, and vitamin D is crucial for replenishing maternal stores and supporting breastfeeding.
At Le Botaniste, we recognize the unique nutritional needs of new mothers and offer a range of plant-based options designed to nourish and replenish the body post-pregnancy.
Our menu features nutrient-rich dishes that provide the energy and nourishment needed to navigate the demands of new motherhood.
As a new mother, we understand that you don’t always have the time to devote your full attention into cooking and your eating schedule. Think about it this way: if you feed your baby, feed yourself too. Make sure each meal contains a good balance of fats, protein and carbohydrates. In this way you have multiple balanced meals a day to give you energy, and you regulate your blood sugar spikes.
Overall, nutrition plays a fundamental role in every stage of the pregnancy journey, from pre-conception to postpartum recovery.
At Le Botaniste, we are committed to providing nourishing options to support your health and well-being! We strive to educate and empower women to make informed choices about their nutrition, ensuring a healthy start for both mother and child.
Disclaimer: The content on this website is for informational and educational purposes only, and does not substitute professional medical advice or consultative with healthcare professionals. If you are seeking medical advice or treatment, we encourage you to consult a medical professional or healthcare provider.
GENERAL TIPS BY LAURA:
- Drink enough water and add electrolytes if your doctor allows it. Great news! Our new drink menu includes a Coconut water, packed with electrolytes.
- Ensure balanced meals: containing carbohydrates, protein, and fats in every meal, like all our meals at Le Botaniste!
- Consider essential vitamins like iron, choline, and omega-3 fatty acids.
- Get sufficient vitamin D by spending time outdoors. A 15 min walk with give you the minimum you need.
- Tailor calorie intake during each trimester to support maternal and fetal needs. Generally, it goes up like this:
1st trimester: don’t eat for 2, you don’t need to increase your nutrient intake yet.
2nd trimester: 340 calory increase per day. (That comes down to one of our omega-3 brownies a day 😉)
3rd trimester: 450 increase per day.
- Address postpartum nutritional needs, including choline, vitamins A, C, D, B, calcium, zinc, and magnesium.
- Manage gestational diabetes risk by eating balanced meals, snacks, and additionally you could also monitor your blood sugar. Preferably, don’t take any processed food or juice before 11 AM.
- If cooking gives you stress, think about meal prepping or a meal delivery service. Le Botaniste meals are also ideal to put in the freezer.
- Add gift-cards to Le Botaniste to your registry!