The Pregnancy Dietitian

The Mediterrean Diet offers amazing benefits for pregnancy, particularly for gestational diabetes and helping to regular optimal blood sugar levels!

The reason for this is that it promotes plenty of fruit and vegetables, lots for fibre, good quality sources of protein, and low GI carbohydrates, which are all important pieces of the puzzle when it comes to lowering and regulating your blood sugars and maintaining a healthy pregnancy, even with GDM.

Get started with my free GDM-friendly snack guide. Comment SNACK for the link to download!

Lovely Mumma-to-be, if you're journey to becoming a mother is starting to feel like something that you never would have imagined, you are not alone.

You don't have to feel stress and anxious about your food and nutrition for your dream pregnancy.

I'm here to support you.

Own your pregnancy journey. x

Are you ready to find food freedom during your pregnancy?

The Pregnancy Dietitian strives to defeat stress and anxiety around what to eat during preconception, pregnancy and postpartum, by helping women find the freedom to enjoy her food and adopt the belief that all foods can have a place in her life, and that she will still nourish her preconception, pregnancy and postpartum journey.

Is this something you want? Comment or DM PREGNANT to find out how I can support you on your journey to becoming a mother x

One of the biggest mistakes I see women making when they begin their journey to becoming a mother - whether trying to conceive or newly pregnant, is thinking you need to restrict foods and remove food groups to improve your health.

All foods play an integral role in providing the body with sufficient energy, macronutrients and micronutrients that support the function of the body, including the ability to ovulate, fall pregnant, stay pregnant and welcome a beautiful healthy baby into the world.

If this is something that you’re struggling with, DM me and we can have a chat about how you can be supported. x

Mama, you can harness the power of nutrition to optimise blood flow to your baby. These foods can promote elasticity of blood vessels and increase blood flow to to the uterus, improving the thickness of the uterine wall to promote implantation and enhances delivery of oxygen, white blood cells, nutrients, water and more to your precious growing bean.

My Free Guide to Nourishing the First Trimester gives you all the essential nutrients to support your growing baby in early pregnancy, and the foods to prioritise to get these nutrients.

Comment GUIDE to get yours. x

Mama, are you unsure about whether you really need to be taking Ferrograd or another high-dose of iron during pregnancy?
Unless you have a severe iron deficiency or iron deficiency anaemia, then probably not. This does depends on your own personal circumstances though.
+ How much iron you are getting from your diet
+ Whether you follow a vegetarian or vegan diet
+ Your ferritin and iron levels in your blood
+ Your ability to absorb iron into the blood stream
+ Your ability to utilise iron to create red blood cells.

I consider all of these things to make sure you are getting the optimal amount of iron throughout your pregnancy, in a completely personalised way.

If you would like support to optimise your nutrition for a healthy pregnancy book a free prenatal clarity call to find the best option for working together. Comment or DM the word CLARITY for the link to book. x

Why is vitamin D important or pregnancy you ask?

Here’s a few reasons of many above

Vitamin D plays a huge role in the development of the immune system, brain, nervous system, pancreas, skin, muscles, cartilage and reproductive organs in your growing bub.

During a prenatal consultation, I make it my business to analyse your diet and nutritional intake to ensure that you and your baby are receiving all of the amazing nutrients needed for a thriving pregnancy.

If you would like personally tailored support for a healthy pregnancy journey, you can book a free prenatal clarity call, where will can talk about how we can work together to best support you. Comment of DM the word CLARITY for the link to book. x

Mama, if you’ve found yourself feeling overwhelmed, stressed or anxious during your pregnancy, particularly around giving your baby the nourishment they need to thrive, these affirmations are for you.

I want you to feel empowered to give your baby the best start to life. If you’re ready to step confidently into a food first approach to a nourished and thriving pregnancy, and you’re wanting to be supported to do this in a completely personalised way, you can book a free prenatal clarity call where we can chat about what working together can look like to best support you on your pregnancy journey.

Comment or DM the word CLARITY and you will receive a link to book your free prenatal clarity call!

Did you know that the way in which you nourish during early pregnancy can play a part in how the rest of your pregnancy plays out? For example, nutrition in early pregnancy can affect the likelihood of lowering your chances of developing gestational diabetes (GDM).

Here are some ways that you can aim to reduce your risks of GDM even from early in pregnancy 🫶🏼

Mamas, let’s remember that whilst you can take control of your health and nourishment during pregnancy, sometimes our body has a different plan. If you’re feeling overwhelmed and worried about how to nourish for a healthy pregnancy DM me. I’d love to help you feel confident and clear about how you can give your baby the best start to life 🤍

Ah pregnancy exhaustion, fatigue whatever you’d like to call it.. sticking to you like gum on a shoe. Anyone feel this?

Rest assured, you’re not alone. Remember to listen to your body, take breaks when needed, and rest when you can, and prioritise your nutrition. We can help you in that department. 👋🏼

Book a consult today - DM to enquire 🫶🏼

If you’re looking for a healthy pregnancy journey for you and your baby, you’re in the right place.

At The Pregnancy Dietitian, our consultations offer personalised guidance tailored to your unique nutritional needs during this special time.

Book your consult today and take the first step towards a nourishing pregnancy experience for you and your little one 🫶🏼

How important is protein reeaaally during pregnancy? AND should I use a protein powder?

Protein requirements don’t change drastically during pregnancy, plus, your baby’s (and yours) preferred source of energy is carbohydrates, not protein. Despite what you might hear from others.

It’s important to keep in mind that over doing it on the protein in pregnancy may be associated with growth restriction of your baby during pregnancy, and unless you’re following a vegan or vego diet, it’s very unlikely that you’re missing out on necessary protein.

It probably goes without saying now, that it’s quite unlikely that you need a protein powder during pregnancy. It’s also important to think about other components of protein powder like artificial sweeteners, and other heavy metals and minerals that could impact baby’s health.

If you want to be supported by a pregnancy expert throughout your pregnancy journey, send a DM to enquire about how you can feel confident to have a thriving pregnancy 🫶🏼

Focusing on nutrition during preconception offers amazing benefits for your future pregnancy. In just 3 short months, you can enhance your fertility through hormonal balance, cycle regulation and optimising the health of your egg and your partners s***m.

On top of these amazing impacts, what you eat before you fall pregnant can also play a part in preventing complications during your pregnancy, it increases the likelihood that your growing baby has access to their nutrients she/he needs to properly grow and develop, and can make you feel 100x better during pregnancy (think less morning sickness, more energy, less fatigue, less mood swings).

If this sounds like something you want, DM me today to enquire about how you can have the pregnancy of your dreams through nourishing food 🫶🏼

Eating avocado during pregnancy provides sooo many benefits for both you and your growing baby 🫶🏼

💫 Rich in folate, a crucial component of baby’s brain and spinal cord.
💫 Healthy fats, which are important for your baby’s growth and development
💫 Good source of vitamins C, E, and K, and potassium, which can help support your immune system and regulate your blood pressure.

Need I say more? If you’re looking for support to broaden your dirt during pregnancy to give your baby a thriving start, and yourself a dream pregnancy, DM me today to find out how we can work together 🤍

Avocados, yay or nay?

VITAMIN D FOR YOUR PRECONCEPTION ☀️

Vitamin D is crucial for nourishing your preconception journey and early embryo development. It’s a key component of your developing eggs and your man’s swimmers.

And we know that healthy eggs + healthy s***m = healthy developing embryo and a much higher chance of a successful pregnancy.

If you’re feeling ready to give your preconception journey the nutrition to prepare for a healthy pregnancy, book a consult today. DM me for details 🫶🏼

This will never cease to amaze me 🤯

How you nourish during pregnancy can actually make a HUGE difference to how your baby will grow and develop in your womb, and therefore depict their health and wellbeing throughout the rest of their life. This is cRAaaaZy.

If you dream about having a thriving pregnancy, in which you feel confident to nourish your growing baby with exactly what they need, you’ve come to the right place. Say goodbye to uncertainty, stress and overwhelm around food and nutrition.

DM today to enquire about working with us to get you there 👆🏼

Instead of focusing what you need to cut out, let’s focus on the incredible nutrient-rich options that nourish you and your growing baby.

By adding in foods from the five core food groups to your basics, you are building a strong nutritional foundation for your baby to thrive. 🫶🏼

At The Pregnancy Dietitian, we understand all too well how difficult it can be to feel like you are really nourishing your pregnancy. Break free from the overwhelm and feel confident to grow your baby. DM today to enquire about what this can look like for you. No strings attached. Xx

What foods do I reeeaally need to avoid in pregnancy?

During pregnancy, your ability to make informed choices about food safety is your best bet for protecting your baby against harm from food. It’s crucial for both you and your baby’s well-being. Whilst there are high risk foods we recommend to avoid, there are also plenty of ways to make your food safe so that you can help your baby thrive during your pregnancy.

We know the stress and overwhelm that comes with navigating what to eat during pregnancy. We are here to help you eat with confidence for a dream pregnancy. DM today to enquire about a consult 🫶🏼

To all the mamas-to-be who want nothing more than to have a healthy, thriving pregnancy, and to give their precious little one the best possible start to life on earth.. I see you, and I am you! I know the feels.

Navigating pregnancy can be ridiculously overwhelming. You’re not alone. And lucky for you, I’m here to help 👋🏼

Let’s get into roots your unique nutritional needs, so that you can give yourself the confidence to have a thriving pregnancy and protect your little one.

Book a consult today 🫶🏼

Have you been hit with pregnancy nausea?
You are absolutely not alone. Many pregnant mums experience nausea, or even worse - vomiting 🤢

I pray that for the majority of you this doesn’t last longer than the first trimester, but we know that’s not always the case 🥲

Try ginger tea, small meals, a B6 supplement or cold foods with little smell / odour to help alleviate your pregnancy nausea and vomiting.

Share your tips below to help fellow mums to be navigate the pregnancy nausea 🫶🏼

Boost your fertility naturally with.. *drum roll*

QUINOA

Packed with essential nutrients, this powerhouse grain is an incredible addition to your fertility diet to nourish and elevate your reproductive health and hopefully get you one step closer to your dream pregnancy 🫶🏼

Are you ready to enhance your fertility naturally? Book a consult with me, your trusted fertility and pregnancy dietitian 💫 DM to enquire

Did you know that you start preparing an egg for ovulation up to 90 days before it’s ripe enough to be released?
 
This means that you have an incredible 90-day window of opportunity to nourish your egg, enhance your egg quality and hence, increase your chances of pregnancy.
 
So, what are you waiting for? DM today to find out how we can work together to nourish your fertility in the three months leading up to pregnancy.

Do you know if you’re getting enough iodine in your diet while pregnant?

Iodine acts as a key that unlocks the ability to create new cells, which make organs, which make our entire body. When your little baby is growing inside you during pregnancy, there is a lot of this going on, so iodine is cruuuucial to support the development of all@your baby’s organs including their heart, stomach, brain, eyes, hearing, the lot.

If you’re unsure about whether you’re getting enough iodine to support the growth of your baby during pregnancy, look out for these symptoms. If you’re not yet experiencing these symptoms and wanting to do everything in your power to give your baby the nutrition they need to thrive, enquire today via DM or email to discuss a 1:1 🫶🏼

5 FOODS HIGH IN CHOLINE 🫶🏼

In recent years, choline has shown to have incredible impacts on the development of a baby during pregnancy, especially in the prevention of neural tube defects.

Choline needs during pregnancy reach 480mg per day which can be extremely difficult to reach. Including these foods in your diet during pregnancy can help you get the choline you need for your baby to thrive 💫

Which food will you be adding?

Are you unsure whether you’re getting enough vitamin B12 for your bubba to thrive during your pregnancy? Here are 6 foods that are high in B12 ☝🏼

Here are a few reasons you might want to take a look at your B12 while pregnant..

👉🏼 Adequate B12 intake and blood levels may reduce the risk of miscarriage
👉🏼 B12 significantly contributes to your baby’s brain formation and development during pregnancy
👉🏼 During pregnancy your B12 levels will naturally fall, so optimising B12 will prevent a deficiency

Which foods are you including to get your B12?

OMEGA-3 FOR PREGNANCY 🐠

Are you getting enough omega-3 mama?

Omega-3 is so important for your growing baby. Here are some of the benefits:

🔸 Enhances blood flow therefore assists in blood flow to the uterus and placenta
🔸 Assists in the development of baby’s nerves, spinal cord and brain
🔸 Reduces inflammation therefore keeping baby protected against inflammation
🔸 Helps to lower blood pressure which may help in the prevention of preeclampsia
🔸 Has been associated with a lower risk of preterm birth

Women have higher omega-3 requirements when pregnant and breastfeeding, and many women aren’t meeting the omega-3 requirements 😵‍💫

Do you need more personally tailored nutrition for pregnancy? Reach out DM or email and we can chat 🤍

MY BIGGEST TIP FOR MANAGING NAUSEA

This may come as a surprise, because when you’re experiencing nausea, eating is the. last. thing. you want to do. Trust me I’ve been there 🤢

But.. There is science to back this advice. When your stomach is empty, it moves around less, which actually contributes to feeling nauseous. When you’re digesting something, you’re stomach is moving more, which actually helps keep you feeling more settled. It sounds backwards, but it’s true!

My advice to my mamas growing a baby who are feeling far less than average, is to give this a go. Try to eat something (whatever you can) very regularly, even every hour.

Let me know if you notice a difference, I’d love to hear from you 🤍

WHY IS FOOD SAFETY DURING PREGNANCY IMPORTANT? 🥑

During pregnancy, your immune system is compromised as a mechanism to protect your growing baby from being attacked by immune cells. Because of this, you’re more prone to illness and infection caused by virus or bacteria in food 🦠

The current recommendations and scientific literature suggest that it’s safest to avoid high risk foods such as soft cheese, deli meat and undercooked eggs or meat to reduce the risks of food poisoning and harming your bub 👼🏼

Although countries like Australia have wonderful food safety standards, outbreaks still happen, and it’s better to play it safe just for the next 9 months 🤍

Are you feeling overwhelmed truing to navigate food safety while pregnant? DM or email to enquire about booking a 30 minute express consult so that you can gain the confidence you desire to nourish your pregnancy safely 🤎

Navigating Gestational Diabetes 🫶🏼

Like it’s not already a minefield trying to navigate nutrition during pregnancy.. Adding a diagnosis of GDM into the mix is just the cherry on top.

Don’t worry mamas-to-be. I’ve got you.

Here are 3 simple nutrition strategies you can apply to help manage your blood sugars, and regulate your insulin release.

Here’s another tip - for those pregnant mamas who are yet to have the GDM test, you can apply these strategies to help lower your chances of developing GDM.

As always, the best outcomes for prenatal nutrition, and managing your pregnancy in the healthiest way is to use a personalised approach tailored to you. Shoot us an email to learn more about how we can work towards this 🤍

If a health professional ever tells you to cut dairy and gluten because of “toxins” or whatever wellness culture boo-hockey they’re trying to sell you, run away.

Unless you have coeliac disease or a dairy allergy, there is no reason to avoid gluten or dairy even while pregnant. Dairy is an incredible source of calcium, phosphorus, vitamin D and B12, and foods containing gluten are amazingly high in B vitamins, vitamin E and fibre. To cut these out unnecessarily, is doing yourself a disservice as you’d be removing plenty of amazing nutrients that come with it, and are super nourishing for your baby inside.

Dairy and gluten are often blamed for uncomfortable symptoms like bloating, diarrhoea and constipation, which are all exacerbated during pregnancy (IYKYK).

Before cutting these foods, let’s have a chat. Working with a dietitian to get to the crux of your symptoms means you and your baby are staying well nourished while investigating, and taking the guess work out of it, so you can actually have the pregnancy you’ve dreamed about.

Sound like something you need? DM me “NOURISH” and we can chat further 🤍