you are what you eat.

 

“Even if you are the most calm, confident and determined woman in the universe, if you ignore proper prenatal nutrition, you’re setting the stage for intrusive, possibly traumatic, birth interventions.”
- Pam England, Birthing From Within

 

“If you are an expectant mother, you must eat a good, nutritious, balanced diet every day during your pregnancy. A good diet is the best insurance that your baby will be healthy and strong with a normal weight at birth!”
- Dr.Brewer

 

“Let food be thy medicine and medicine be thy food.” 

-Hippocrates

Good nutrition is the single most important thing that you can do for your baby during pregnancy. Your baby’s growth depends on what you choose to put in your body. Every time you take a bite of food, picture exactly where it is going…directly to your baby. Pregnant women need to be eating 100 grams of protein and drinking four quarts of water everyday. We spend time in class sharing healthy, high protein recipe ideas.

 

Download a printable protein counter chart.

 

Also, check out my friend (and childbirth class grad) Amy Palanjian's website yummy toddler food where you'll find wholesome, happy recipes specifically created for 1-3 year olds!

 

 

sample menu ideas

sample day #1

2 eggs 
whole wheat toast with nut butter 
milk 
30 grams of protein

 

grapes
almonds(2 oz) 
10 grams of protein

 

spinach salad
chicken breast 
sunflower seeds (2 oz) 
cucumber
tomato
avocado 
cheese (1 oz) 
50 grams of protein

 

apple with nut butter and granola

20 grams of protein

 

turkey and black bean chili 

30 grams of protein

 

total protein 140 grams

 

sample day #2

greek yogurt 
granola 
fruit
30 grams of protein

 

deviled egg

7 grams of protein

 

turkey sandwich 
carrots
grapes
32 grams of protein

 

cottage cheese (1/2 cup)

12 grams of protein

 

chicken enchiladas

36 grams of protein

 

total protein 117 grams!!!

 

 

before and after the birth,llc

empowering families in des moines and surrounding areas since 2002.

copyright 2015