The Nest: Nutrition for Mama and Baby

Those fourth trimester struggles...I am with you mama! Between constant feedings, interrupted sleep, and emotional overload, all while doing everything one-handed, keeping ourselves nourished and hydrated during the fourth trimester can be TOUGH! What’s been helpful for me:... High calorie snacks that are easy to eat with one hand Freezer meals that can be heated and served A travel cup I can take with me wherever I go Friends who offer to help by dropping off food (and making sure to accept the help when it’s offered!) What did you find helpful to keep yourself nourished and hydrated during the fourth trimester? Pregnant mamas - save this post now so you can come back to it when the time comes! See more

Have you ever wondered why folic acid is so important before and during pregnancy? If you're trying to get pregnant, you’ve likely been told to take a prenatal vitamin that contains folic acid - it's a vital nutrient required for pregnancy because it prevents many birth defects. Before pregnancy, it's recommended that all women of childbearing age consume 400 mcg (micrograms) of folic acid each day. ... During pregnancy, the recommendation is to increase your intake to 600 mcg per day. An easy way to ensure that you're getting enough folic acid is by taking a prenatal vitamin that contains 400 mcg of folic acid and eating foods rich in folate. Some examples of foods that are rich in folate: Fortified cereal, pasta, white flour, and corn meal Legumes Broccoli Oranges Cantaloupe Eggs Avocados Beets Asparagus To learn more about pregnancy & folic acid, check out Hailey's newest blog post (link in bio). What questions do you have about folic acid or prenatal supplementation? See more

Are you a mama who’s wondered how your relationship with food might affect your new babe!? The truth is that working on creating a healthy relationship with food before becoming pregnant or even during pregnancy, can have a big impact on your little ones. Constant stress over food creates a stressful internal environment - something we want to avoid when trying to become pregnant, and during pregnancy!... The relationship you have with food will be communicated to your children right from day one! If you’re planning to become pregnant or already are, working with a Dietitian to improve your relationship with food will have a lasting impact on your littles! What does having a healthy relationship with food mean to you!? See more

One month of Berkeley Kennedy, the perfect addition to our little fam. He’s been a great reminder to me that slowing down is okay. Taking a break is okay. Resting to let my body heal is MORE than okay. So I’m sharing this reminder...to all the mamas-to-be, pregnant mamas, and mamas with little ones. Remember that taking the time you need to heal, rest, regenerate...whatever it is that you need...allows you to be the best version of yourself for those who need you most... Tag a mama here who needs to hear this One-12 Photography

Moving your body might look different during pregnancy, and that’s okay! As your body changes and adapts, it’s important to keep it moving. It’s also important to listen to your body in order to determine what it needs, because what your body needs over the course of these nine months might be much different from what it needed before you became pregnant! Including movement you enjoy can help your pregnancy in a number of ways:... it helps boost mood and manage stress it can help improve sleep, which can be a struggle during pregnancy! it can help reduce aches, pains and constipation it helps with posture and balance as your centre of gravity shifts Having a healthy relationship with movement and creating space for self-care is something we find helpful for all of our clients. Have questions about movement during oregnancy Ask away

Are you a mama-to-be struggling with that dreaded nausea!? I FEEL you! I had the joy of experiencing nausea with both of my pregnancies. Not morning sickness nausea, but ALL DAY nausea! Sometimes nutrition is not enough, and we may have to rely on medication to allow us to actually function (this was me both times). Sometimes however, we can help the cause if we pay a bit more attention to what we’re putting into our body.... Some things that might help if you’re struggling with nausea: Have something to eat first thing in the morning. Keep a snack in your nightstand can help, or have your partner bring you some toast first thing! Try including smaller meals throughout the day. Keep small amounts food in your stomach can often help - this was huge for me! Remember to include protein with each meal and snack. Include cold and refreshing foods like smoothies. The best part is you can pack these with tons of nutrition! Try sour foods such as lemon, dried cherries or even sour candies. Use peppermint or ginger - both have been found to help relive nausea. What about you mama!? What helped your own nausea during pregnancy!?

The moment we see that second line, it’s not about us anymore...am I right!? The truth though, is that it needs to be about both of us! Nutrition during pregnancy is about mama and baby - it’s a package deal! Yes, baby needs specific nutrients to develop optimally, and us mamas also need to continue to nourish our own body in order to stay strong and healthy!... As mamas we also need to continue to nourish a healthy relationship with food, to honour our hunger and fullness cues, and to allow ourselves to enjoy the foods we love without restriction! ALL of these things play into the physical and mental wellness of a pregnant mama! If you’re wondering what’s the best way to nourish your body during pregnancy, or seeking support to continue developing a healthy relationship with food while pregnant, working with a registered dietitian can be the best support there is! Tag a mama here who needs a little reminder that’s she matters too! See more

Nourishing ourselves during and after labour can be important, but is often overlooked! Knowing that my options at the hospital will be limited, and unfortunately restricted, I’ve packed a bag of snacks to bring along. A long labour can be a ton of work - your body is actively working, and without topping up those depleted energy stores, it can be even tougher. Having a quick source of carbohydrates, like candy or dried fruit, is an easy way to top up those energy stores ...so your body can keep going. I’m also planning to add in some squeezable Apple sauce packs! Sipping on a beverage, such as coconut water, vitamin water or a sport drink, can help keep you hydrated and top up your electrolytes. Refueling your body after labour and delivery is also important! Including a good mix of some complex carbohydrates and protein that are easy to eat, such as trail mix, is key! Continue to hydrate, and get in a high protein meal as soon as possible! If you’re planning to breastfeed, you can also start to support your milk supply ASAP. Pre-made or purchased milk cookies, and milk tea are both great options to have on hand. What questions do you have about fuelling your body during or after labour See more

If you’re planning to become pregnant in the near future, you might be wondering about what you can do to help boost your fertility. Although nutrition on its own isn’t a simple fix when it comes to fertility, there are some things we can focus on to help give us a boost. Thankfully Kaitlyn put together a quick list of five foods for fertility: https://mamababynutrition.ca//five-foods-to-support-ferti/... A quick run-down: 1 get in your prenatal supplement! 2 choose more plant-based proteins 3 include mono and polyunsaturated fats more often 4 choose slowly digestible carbohydrates, such as whole grains, beans, fruits and veg 5 choose full fat dairy as opposed to fat-free alternatives Keep in mind, nutrition is never one-size fits all! The best recommendations come from 1:1 nutrition counselling with a registered dietitian. What have you been wondering about nutrition and fertility!? See more

Those final weeks of pregnancy... With my last pregnancy those final weeks were longer than expected...42 weeks feels like an eternity! This time around I’m happy to keep baby safe inside at least for another week or two. That doesn’t make these final weeks any easier though!... I’m uncomfortable, and can’t do all of the things I want to do, but here’s what I am trying to do for myself: sleeping in when I can to get as much rest as possible, since sleep these days is ROUGH nourishing my body regularly with lots of nutritious food, and also allowing myself to have fun foods when I want them keeping hydrated and making sure I’ve always got some water with me taking time to listen to my birthing playlist, meditate and practice breathing How were your final weeks of pregnancy!? Or if this is your first time, what questions do you have about that home stretch!? See more

Are you preparing for pregnancy and wondering about a prenatal supplement? It’s not always the case that we get to plan ahead for pregnancy, but when we do, we can take advantage of preparing our body ahead of time. Starting a prenatal supplement before becoming pregnant can help to prep your body for some major changes that happen the moment pregnancy begins.... Initiating a prenatal vitamin helps to increase your iron stores, and ups your intake of folic acid - both important nutrients that we need more of during pregnancy. A prenatal vitamin also has lower levels of Vitamin A compared to a regular multivitamin. This is important, as excess vitamin A may lead to birth defects. So when should you actually start your prenatal A minimum of three months before planning to become pregnant is a great time to start taking a prenatal supplement. If you’re considering becoming pregnant at some point down the road, you can start your prenatal at any time! For more individualized recommendations, it can be helpful to work with one our Registered Dietitians, since as we know, nutrition and supplementation is never one size fits all! What questions do you have about supplements and preparing for pregnancy? See more

Oftentimes postpartum mamas can struggle with getting in the nutrients they need. We’re adapting to a new human, new routines, less sleep... Anything we can grab and eat with one hand can be incredibly helpful when we’ve got a new baby by our side.... These chocolate PB protein bars are a great option to make ahead and freeze, so that they’re ready for you when baby arrives. Click the link in my bio for the recipe What foods did you find helpful after baby arrived See more

Any other mamas in complete overwhelm!? YOU ARE NOT ALONE! Whether you’re expecting like me, planning a pregnancy, or overwhelmed with kids and babes, we don’t have to go through it alone. ... This has been a tough year for mamas in all stages, and more important than ever for us to take care of ourselves! It’s important to try to recognize those feelings of overwhelm and reach out to someone who can simply be there to listen. Remind yourself to schedule in some mama time instead of continuing to pour from an empty cup. Reach out to the support systems who can help guide you through...whether it’s a dietitian to help ease your concerns about nutrition, or a therapist to help you work through your feelings, we’re all here to hold you up and support you the way you deserve! Tag a mama here to tell her you’re here for her, even if she hasn’t told you how much she needs you...you never know! See more