Pre-and Post-Natal Nutrition - Nourishing Mom and Baby - Your Guide to Nutrition Before, During, and After Pregnancy

Sep 27, 2026

Practical pre- and post-natal nutrition guide focused on supporting maternal health and optimal baby well-being across preconception, pregnancy, and breastfeeding. Covers common myths and evidence-based facts about folic acid, calorie needs, breastmilk quality, and food avoidance. Provides general nutrition principles, stage-specific goals before pregnancy, and actionable recommendations on fruits and vegetables, proteins, whole grains, fats, sodium, hydration, and nutrition planning.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages31

Reading Time1 h 18 min

AccessFree to download

Welcome

Myths and Facts

Nutrition Before, During, and After Pregnancy

General Nutrition Tips: Before, During, and After Pregnancy

Nutrition Before Pregnancy

Nutrition During Pregnancy

Nutrition After Pregnancy

Meal Planning

Meal Planning Tools

Meal Planning Example

Recipes

Breakfast

Lunch

Dinner

Snacks

Resources

References

PRE-AND POST-NATAL NUTRITION NOURISHING MOM AND BABY Your Guide to Nutrition Before, During, and After Pregnancy CONTENTS 1 . Welcome 2. Myths and [Facts... page 1](Facts... page 1) 3 . Nutrition Before, During, and After [Pregnancy... page 3](Pregnancy... page 3) General Nutrition Tips: Before, During, and After [Pregnancy... page 3](Pregnancy... page 3) Nutrition Before [Pregnancy... page 4](Pregnancy... page 4)[ ](Pregnancy... page 4) Nutrition During [Pregnancy... page 5](Pregnancy... page 5) Nutrition After [Pregnancy... page 6](Pregnancy... page 6) How to Meet Increased Calorie Needs . . . page 7 Tips for Increasing Water [Intake... page 8](Intake... page 8) [Exercise Recommendations... page 8](Exercise Recommendations... page 8)[ ](Exercise Recommendations... page 8)4. Meal [Planning... page 9](Planning... page 9) General Tips for Meal [Planning... page](Planning... page) 10 Meal [Planning Tools... page](Planning Tools... page) 10 Meal Planning [Example... page](Example... page) 11 [5. Recipes... page](5. Recipes... page) 12 [Breakfast... page](Breakfast... page) 13 [Lunch... page](Lunch... page) 17 [Dinner... page](Dinner... page) 21 [Snacks... page](Snacks... page) 25 [6. Resources... page](6. Resources... page) 27 7 . References WELCOME The purpose of this guide is to help you make optimal nutrition choices throughout motherhood, starting from preconception, on to pregnancy, and finally while breastfeeding. By sharing this guide, the Office of Work/Life aims to support maternal and child well-being in our Columbia community. Myths and Facts 1. "A woman who is trying to conceive should take a prenatal vitamin with 400 micrograms of folic acid/ day." This statement is correct. According to the American College of Obstetrics and Gynecology (ACOG), women who are trying to conceive should take a prenatal vitamin with 400 micrograms of folic acid/day for at least one month before conception. Folic acid, a B vitamin, is essential for the proper development of the baby's nervous system, including the brain and spine. Consult with your OB/ GYN to identify which prenatal vitamin is best for you. 2.“Pregnant women should eat for two.” This statement is false. Although calorie needs increase during pregnancy, needs do not double. During the second trimester, a pregnant woman should eat an additional 350 calories/day and in the third trimester, an additional 452 calories/day. These additional calories should come from nutrient-dense foods. 3. "Poor maternal diet is associated with poor quality of breastmilk." This statement is false. The quality of breastmilk does not significantly depend on maternal diet. In fact, the composition of breastmilk transforms regardless of what the mother eats to meet the baby's nutritional needs for growth and development. Moms should still eat a diverse and nutrient dense diet for their own health and well-being. Consuming adequate calories and fluid is also important to support milk production. 4. "Breastfeeding women should completely avoid specific foods." This statement is false. There is no need to avoid certain foods while breastfeeding. A breastfeeding mom should create and maintain a diverse and healthy diet that meets increased calorie needs for milk production. While no foods needs to be completely avoided, some foods should be limited-caffeinated beverages, alcohol, and fish with high levels of mercury. Consuming too much of these foods can negatively alter the composition of breastmilk. See page 6 for more information. Nutrition Before, During, and After Pregnancy Healthy eating before, during, and after pregnancy may be daunting, so a little help can go a long way. Continue reading to find out how you can achieve a healthy diet throughout these stages of motherhood. General Nutrition Tips: Before, During, and After Pregnancy 1 . Eat a variety of fruits and vegetables Include 1-2 cups

FAQs

How much folic acid should someone take when trying to conceive?

Take a prenatal vitamin with 400 micrograms of folic acid per day for at least one month before conception. This supports proper development of the baby’s nervous system, including the brain and spine.

Do pregnant women need to “eat for two”?

No. Calorie needs increase, but they do not double. During the second trimester add about 350 calories/day and in the third trimester add about 452 calories/day from nutrient-dense foods.

Should breastfeeding mothers avoid specific foods completely?

No. There is no need to completely avoid certain foods while breastfeeding. Instead, limit caffeinated beverages, alcohol, and fish with high mercury levels, and maintain a diverse, healthy diet that meets increased calorie needs.

Sep 27, 2026

Uploaded by Rainbow Cat