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In a nutshell? Perinatal nutrition focuses on empowering pregnant moms to make the best food choices for their health and their developing baby and newborn's health. Its main purpose is to ensure a healthy pregnancy, support fetal development, reduce risks during childbirth, and improve the health of both mother and child during the critical early stages of life. Perinatal nutrition recognizes nutrition's strong impact on the health and well-being of both Mom and baby. Many things...

22 September, 2023

The postpartum phase, often referred to as the "fourth trimester," is a significant period in a new mother's life. OK. This is a gross understatement.  You've just been hit by the baby train. And all those great happy hormones that were coursing through your body during pregnancy have been flushed out. Your body hurts from childbirth, your milk coming in, and you're not sleeping at all. It's so overwhelming, and the last thing you probably can imagine is...

21 September, 2023

The Center for Disease Control (CDC) writes, "There is no known safe amount of alcohol use during pregnancy or while trying to get pregnant. There is also no safe time for alcohol use during pregnancy. All types of alcohol are equally harmful, including all wines and beer." As healthcare professionals and prenatal dietitians, we recommend you do not drink alcohol while pregnant. What are the risks if I drink alcohol while I am pregnant? Impact on Fetal...

21 September, 2023

Oh, what we would do for that morning cup! Pregnancy brings a lot of changes to our bodies and diets, and a common question women have is, "Can I drink coffee while pregnant?" Absolutely. With moderation. The Coffee-Caffeine Connection: Key Considerations Understanding Caffeine: Coffee contains caffeine, a natural stimulant known to cross the placenta, potentially affecting both you and your developing baby. Caffeine is a diuretic (causing you to urinate more, and putting you more at risk for dehydration),...

20 September, 2023

Pregnancy is one of those times in a woman's life when it seems everybody knows everything, and everybody is quite happy to share their vast knowledge. Add books, blogs (yes, we know we're no exception here), articles, and the dreaded Google Search, and it's hard to get a straight answer. One of the most common questions we get is, "How many calories should a pregnant woman eat?"   And, we have to say, it depends. There is no one-size-fits-all...

20 September, 2023

Studies have shown that most women do not get the essential nutrients and vitamins they need through diet alone while pregnant. Prenatal vitamins are meticulously formulated to cater to the heightened nutritional requirements during pregnancy. Their absence can potentially lead to nutrient deficiencies that may affect the health of both the mother and the fetus. Here are key considerations regarding specific nutrients that support a healthy pregnancy. What nutrient needs change during pregnancy?   Folic Acid Deficiency:  Effect: Insufficient...

20 September, 2023

While it is generally not advised to take prenatal vitamins if you are not pregnant or planning a pregnancy, exceptions exist. This is a common question many women ask. It makes sense. Prenatal vitamins are packed with nutrients to support a healthy pregnancy and the physical and cognitive development of that growing baby. So, why not take them all the time?   There are important considerations for anybody considering supplements, prenatal vitamins, or regular multivitamins.   Do prenatal vitamins...

19 September, 2023

Monitoring Your Weight During Pregnancy: A Balanced Approach Pregnancy is a time when a woman's body goes through incredible changes, both physically and emotionally. Many women struggle with weight gain: not enough, too much, or simply just feeling uncomfortable with the changes to their bodies. And many women might feel embarrassed to discuss this with their partners, family members, or even ObGyn. Healthy, appropriate weight gain is part of every healthy pregnancy. One common question we get...

18 September, 2023

Guiding Healthy Beginnings: The Crucial Role of a Dietitian During Pregnancy Dietitians play a pivotal role in pregnancy, providing expert guidance and personalized nutrition interventions to ensure the well-being of both the expectant mother and her developing baby. This essential partnership plays a vital role in addressing unique nutritional needs and challenges at every stage of a woman's pregnancy (even pre-conception and postpartum). 1. The Core Responsibilities of a Dietitian During Pregnancy: A dietitian's role in pregnancy is...

18 September, 2023

Though intermittent fasting (IF) is the latest health trend, it has been part of many people's cultural and religious practices for thousands of years. What is IF? Intermittent fasting is a dietary strategy that alternates fasting and eating periods. Methods include the 5:2 diet (5 normal days, 2 non-consecutive, low-calorie days), alternate-day fasting (alternating normal and 500-calorie days), and time-restricted eating (e.g., 16:8, with an 8-hour eating window). Research shows benefits like improved insulin sensitivity, reduced inflammation,...

15 September, 2023

Nutrition is trending, and we're all for that! That said, buyer beware. A nutritionist and a dietitian are both professionals in the field of nutrition, but they differ in terms of their qualifications, training, and the range of services they offer. 'Nutritionist', simply put, is not a regulated title. Anybody, anybody can call themselves a nutritionist, not so for dietitians. Let's take a closer look at the differences. Nutritionist: A nutritionist is a term that anyone who has an interest in...

15 September, 2023

This is a trick question because, while eating healthy is important throughout pregnancy, each trimester has unique nutrient requirements to support a healthy pregnancy and the healthy development of your baby. We'd like to emphasize, it's never too late to start eating healthy, no matter what stage of pregnancy you're in. Though each woman's pregnancy is unique, there are some common dietary recommendations for each trimester. Each trimester holds its own significance, collectively shaping the health of both the mother...

15 September, 2023

The choices a pregnant woman makes regarding her diet have far-reaching consequences, touching upon aspects such as fetal growth, organ development, and overall well-being.  Expecting mothers, even women who are considering starting a family, should not underestimate the role nutrition plays in reducing chances of complications during pregnancy and birth as well as reducing chances of their baby's having neural tube defects, developmental delays, congenital hypothyroidism, low birth weight, and more. It is never too late to...

14 September, 2023

A pregnancy nutritionist (RDN) is a specialized healthcare professional whose expertise lies in helping expecting mothers maintain optimal dietary and nutritional practices throughout their pregnancy (ideally before and after, as well). The nutritional needs of a woman going through pregnancy are incredibly unique, and varied, depending on the woman. We, as dietitians, love to say, "every bite counts." During pregnancy, this is true tenfold. Our goal, when working with expecting moms, revolves around safeguarding the health...

12 September, 2023

You’re pregnant and are probably getting a lot of advice from … everyone. If there’s something everyone is an expert on, it’s your pregnancy diet. “You’re eating for two now, so fill that plate.” “You can’t have seafood … or tuna … or cheese.” “If you drink coffee, you can have a miscarriage.” “Just listen to your body. It knows what you need.” Advice abounds from telling pregnant women to avoid tropical fruits and sushi to anything with caffeine. We want...

05 September, 2023

Can nutrition improve egg quality? Can nutrition improve sperm quality? What role does nutrition play in fertility?     According to the WHO, 1 in 6 people are affected by infertility globally. There is a real need for fertility care around the world.   Researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School published a review of past studies that examined the impact of diet on fertility, and there is a lot of exciting news.   Though...

04 September, 2023

Polycystic Ovary Syndrome (PCOS) is a chronic condition in which a woman's ovaries produce an excess amount of androgens, often causing small cysts to form on ovaries. Because this is a hormone disruption, women who have PCOS might experience a number of symptoms that affect day-to-day life. What are the most common PCOS symptoms? Missed or irregular periods Weight gain, especially around your midsection Hirsutism -- excess body hair (stomach, back, chest) Acne or oily skin ...

16 August, 2023

Postpartum thyroiditis is the inflammation of the thyroid gland after giving birth. It’s similar to what we see in Hashimoto’s without the same degree of fibrosis or follicular atrophy. It causes a disruption of the gland, releasing high or low levels of thyroid hormones in the blood. An estimated 5 – 10% of women experience postpartum thyroiditis; however, many are never diagnosed. There are two phases in postpartum thyroiditis – thyrotoxicosis followed by hypothyroidism. And not...

09 August, 2023

What's for breakfast?   Sometimes it's hard to get inspired, and for some reason, healthy has become synonymous with flavorless. This is far from the truth! While pregnant, starting the day off with a healthy breakfast is incredibly important for a number of reasons. A healthy breakfast:   Provides essential nutrients: Breakfast is an opportunity to fuel your body with essential nutrients that are important for fetal development, such as protein, calcium, iron, and folic acid. Helps maintain a healthy...

02 August, 2023

Up to 10% of all women are diagnosed with gestational diabetes. Though it’s relatively common, it can be scary for parents-to-be. It also requires a significant amount of nutrition education to modify your pregnancy diet so you can control blood sugar levels. By working with an experienced dietitian nutritionist, you can get the care you need, ensure you’re getting the portions and nutrients you need, and manage your gestational diabetes with a healthy eating plan. Here are...

26 July, 2023

Wouldn’t it be great if we could eat a quinoa-kale salad or a Greek yogurt-blueberry parfait and call it a day? Fertility, unfortunately, can be an incredibly complex and elusive thing for many couples. The Mayo Clinic reports that in the United States, between 10% and 15% of couples experience infertility. This can cause physical, emotional, economic, and psychological strain on couples who are trying to conceive. Though there are many factors that may influence fertility –...

14 July, 2023

Is it safe to follow a vegetarian or vegan diet while pregnant? Plant-forward diets (including vegetarian and vegan diets) have become more common over the years for a number of reasons. Sometimes women who follow a vegetarian or vegan diet are concerned about how safe it may be for them and their developing babies. The key to getting the nutrients you need while pregnant and nursing as a vegetarian or vegan is planning your diet. This can...

12 July, 2023

Prenatals, or prenatal vitamins, are vitamins that doctors and pregnancy dietitian nutritionists recommend women who are trying to conceive, or women who are pregnant, take. During pregnancy, a woman’s body has unique needs that a balanced diet might not meet. Likewise, before pregnancy, while trying to conceive, these vitamins can ensure a woman and her developing baby are getting all they need. Prenatal vitamins are available in tablets capsules, gummies, powders, and softgels. The best form...

05 July, 2023

Don’t drink coffee! Certain foods will increase your milk supply. You need to drink milk to produce milk. Vegan mothers can’t breastfeed.  Always avoid peanuts and other foods that cause allergies. There are so many more myths out there about breastfeeding and diet. They do more to scare new mothers than support them during this very challenging time.  Another big myth: breastfeeding is easy. Breastfeeding takes planning and support, and ideally, a healthy balanced diet. Today, we want to discuss breastfeeding lore,...

30 June, 2023

Pregnancy and childbirth are incredible. A woman grows an organ (the placenta) and a baby, in her body. The changes women's bodies undergo during this time are phenomenal. While pregnant, women have numerous doctor's visits. Prenatal checkups. Sonograms. Blood sugar tests. Blood tests and more. It's like her calendar fills up with doctor's checkups. Postpartum, new moms usually only have one or two visits. (Two is stretching it). This is concerning, as all women experience physical changes...

28 June, 2023

Gestational Diabetes is incredibly common, in fact, an estimated up to 10% of pregnancies are affected by it. You’re expecting. You’re learning to manage blood glucose levels with diet, checking levels on your glucometer. It’s summertime and you really, really want a sweet. We get it. Those cravings! And in a sugar-coated world, one in which our tastebuds have become accustomed to sugar in everything, it can be challenging to satisfy your sweet tooth . It's...

21 June, 2023

Gestational diabetes affects up to 10% of women. During pregnancy, all women experience insulin resistance to a point, as their bodies go through hormone and weight changes. Between weeks 24 - 28, your ObGyn will check for gestational diabetes. And though some women are more at-risk for developing it (pregnant women older than 25, women who are overweight, or women who experienced gestational diabetes in a previous pregnancy), many women who are diagnosed are the...

16 June, 2023

The thyroid is the butterfly-shaped gland in our necks. This small organ is the engine of our bodies, producing Triiodothyronine, also known as T3, Tetraiodothyronine, also called thyroxine or T4, and Calcitonin. These hormones are our bodies’ control center, regulating our metabolism. Thyroid health is a big deal. When our thyroids are not functioning, and when thyroid disease isn’t managed, this can affect fertility. Likewise, untreated thyroid problems can put both the mother and baby at risk...

14 June, 2023

It's summer. It's hot. And you're hungry. Healing after having a baby requires a nutrition plan to ensure vegetarian and vegan moms get the nutrients they need. Postpartum vegetarians and vegans have similar nutrient needs as their non-vegetarian counterparts, but they may need to pay closer attention to certain nutrients that are more commonly found in animal-based foods. Some of the key nutrient needs for postpartum vegetarians and vegans include: Protein: Adequate protein intake is...

31 May, 2023

Hummus has made its way to the blacklist when it comes to foods not to eat while pregnant, and while there is so much research to sift through, and so many opposing points of view, as prenatal dietitians, we want to make sure our patients, and readers, get the best information available to them on which foods are safest for them while pregnant. So, here’s the good, the bad, and the questionable, when it comes to...

24 May, 2023

According to the Mayo Clinic, between 10 and 20% of known pregnancies end in miscarriage. Miscarriage is technically the loss of a pregnancy before reaching the 20th week (with most miscarriages happening before the 12th week). When the body miscarries, it’s likely the fetus was not developing as expected. The majority are due to genetic instability (too many embryonic chromosomes in dividing cells). This doesn’t make having a miscarriage easy, and it can be heartbreaking...

17 May, 2023

The American Academy of Pediatrics and CDC recommend breastfeeding exclusively for six months, then a diet of breastfeeding and complementary foods for up to two years; however, less than 25% of women in the United States feed exclusively for those first six months. Let us be the first to say it: breastfeeding is not easy. It takes time and planning, and in a world where we've been used to go-go-go, new moms feel like they...

12 May, 2023

In May we celebrate mothers! It’s a month of cards and flowers and brunches. It’s a month where new moms are probably feeling equal parts grateful and overwhelmed. But so many women come to us when they’re getting ready to have their babies (or after) and ask, “How do I nourish my body postpartum?” New mothers need a lot of extra love and nourishment. These initial days, weeks, even months, after baby arrives take a lot...

10 May, 2023

Morning sickness is a bit of a cheat because it doesn't only happen in the morning, and, unfortunately, it can last an entire pregnancy. Most women who experience it do so during the first trimester and feel much better after they reach that magic 12 to 13-week mark. That said, some, feel nauseous their entire pregnancy. If you're experiencing extreme bouts of nausea and vomiting, you need to see a doctor immediately because you...

05 May, 2023

Stress has become a way of life, it seems. Busyness, stress, and feeling the crush of time are seemingly more American than apple pie. You don't have to live a life of anxiousness. Recognize the symptoms of stress. Stress can manifest in various ways, making it important to recognize its symptoms. Physical symptoms such as headaches, stomach pains, muscle pain, sleep problems, fatigue, and decreased libido can all be indications of stress. If you...

03 May, 2023

Congratulations on your new addition! That first week can feel like a century while you're dealing with postpartum healing, caring for a baby, managing hormone fluctuations, learning how to breastfeed, and trying to deal with all the people who are calling and visiting and more. By creating a meal plan for this week ahead of time, cooking and organizing what you can before baby comes, the last thing you'll have to deal with is wondering...

28 April, 2023

Many women, when diagnosed with gestational diabetes, feel overwhelmed, even guilty. It’s important to understand that during pregnancy, women’s bodies go through many changes, including hormonal changes and weight gain. These changes cause a woman’s body to use insulin less efficiently. All women experience some insulin resistance during late pregnancy.  Gestational diabetes usually develops around week 24 of pregnancy, and all women should be tested for it. For women who do test positive for gestational diabetes,...

26 April, 2023

Breastfeeding can be intimidating and breastfeeding nutrition even moreso. Most women are so tired during those first few weeks, eating a balanced diet seems as realistic as aliens invading. They can’t imagine being able to maintain a healthy diet while breastfeeding. Others have concerns about how their own nutritional needs may impact the quality and quantity of their breast milk. Some women may worry that certain foods or beverages they consume could cause their baby...

19 April, 2023

With the refrigerator shelves packed with different kinds of yogurt, it’s hard to know which is the best to buy. For pregnant women, most commercial yogurts are safe and, in fact pasteurized yogurt is a great snack choice throughout your pregnancy. Your developing baby needs calcium, proteins, and vitamin B12. Yogurt (PASTEURIZED) promotes healthy digestion, strengthens the immune system, and supports fetal development. What’s not to love? Why would somebody say not to eat yogurt? Some...

12 April, 2023

You might have heard about the dangers of papaya, pineapple, and grapes. Really, it seems like everything comes with a warning label these days. Rumors abound about the fruits that can cause harm to you and your developing baby. We’re here to tell you that you can breathe easy. That fruit salad you had at breakfast was most likely a healthy choice! With so much information out there, it’s hard to know what to believe. As...

05 April, 2023

Is it safe to lose weight while pregnant? Should women try to lose weight while pregnant? Now is not the time to diet. Now is the time to nourish yourself and your developing baby with good nutrition and exercise. By establishing healthy eating patterns and exercise habits, before and while pregnant, you can sustain them throughout your lifetime. As pregnancy dietitian nutritionists, we want to stress how important it is to see your ObGyn and not begin...

28 March, 2023

Here are some sobering statistics about birth defects from the CDC. Every 4 ½ minutes, a child is born with a birth defect. Every 1 in 33 babies is born with a birth defect in the United States Approximately 120,000 babies are born with birth defects each year. Some birth defects are easy to identify (cleft lip). Others, like hearing loss, heart problems, and even some kinds of spina bifida are not easy to identify and can take years...

21 March, 2023

There’s the saying you’re eating for two, but really the recommendations for a healthy diet plan during pregnancy don’t vary significantly from everyday life. But good nutrition is more important now than ever, as it is critical for both your and your developing baby’s health. We always recommend a nutrient-dense diet, keeping highly processed foods and fast food to a minimum. But what about the when? How many times a day should a pregnant woman eat? A...

14 March, 2023

You’re pregnant, or maybe thinking of getting pregnant, and as soon as the cat’s out of the bag, you’re a walking target for opinions, advice, and everything in between.  You might have heard any number of these phrases about prenatal nutrition – Don’t eat cheese. – No more coffee. – No more seafood. Prenatal nutrition is key to reducing risks during pregnancy and birth. Before making radical changes in your diet, please consult with your ObGyn. Moreover,...

06 March, 2023

While pregnant, nutrition is key to a baby’s healthy development and a mother’s safety. In the blur of planning for your baby's arrival, we recommend you plan to make good nutrition a priority. Your and your baby's lives count on it. Poor nutrition during pregnancy can have negative consequences for both the developing baby and the mother, putting both baby and mom at risk for complications during pregnancy, during childbirth, and even resulting in significant long-term...

02 March, 2023

We don’t like to generalize about expecting moms' universal needs because every woman’s pregnancy experience is unique. Likewise, every woman’s dietary needs during pregnancy and after birth are unique. Nutrition plays a crucial role in supporting the healthy development of the baby, supporting moms-to-be, helping Mom's body prepare for breastfeeding, and helping accelerate healing after birth. That said, nutrition plans that support those developmental stages are critical to reduce risks to both your child and...

02 March, 2023

If you are experiencing fertility problems, you are not alone. According to the CDC, approximately 6.1 million women in the United States (or 9.4% of women aged 15-44) have difficulty getting pregnant or staying pregnant. And the prevalence of infertility increases with age, as women from 35 - 44 years old are at the highest risk. About one-third of infertility cases are due to male factors, one-third are due to female factors, and the remaining...

02 March, 2023

During pregnancy, our bodies take on a life of their own. Some women feel surges of energy, while others simply feel rotten. Seeing a nutritionist during pregnancy can be an incredibly beneficial step for both you and your developing baby. Proper nutrition during pregnancy is essential to reduce risks of complications during pregnancy and birth, as well as for the growth and development of your baby. Here are some risks associated with poor nutrition during pregnancy: Low...

01 March, 2023

Pregnancy is strange. Certainly it’s miraculous. But ask any woman, and she’ll probably tell you it’s uncomfortable, exciting, daunting, terrifying, painful, overwhelming, nauseating, exhilarating. And, most definitely,  it’s … strange. First a woman grows an organ – the placenta. Then she grows another human being.  It’s the ultimate in awesome biology and chemistry and whoa! And, for some reason, everyone becomes a pregnancy expert as soon as they see a woman with a baby belly. These experts...

11 April, 2022

All this preparation and now your baby is here. And it's hard. New parents, especially moms, can feel everything from love and joy to being completely overwhelmed and terrified. (Greeting card companies usually skip over the latter feelings!) In 2011, August was declared National Breastfeeding Month (NBM) to support breastfeeding as a “public health imperative.” The American Academy of Pediatrics recommends breastfeeding exclusively for the first six months of a baby’s life (Mayoclinic.org). There are many health...

09 March, 2022

As parents, we've become experts at juggling countless schedules: work, extracurricular activities, and other commitments. New parents hardly have time to shower, much less think about family meals. One thing is certain -- life is hectic. It's all too easy to forget about the importance of sitting down together for family meals. Not only do family meals provide much-needed nutrition, but they are also a chance for us to connect with one another. They offer kids...

08 February, 2022

For many years, eggs were put on the blacklist because of concerns over high cholesterol and heart problems. However, we now know that this is not entirely accurate, and eggs are actually incredibly nutritious. This week, as millions of people celebrate Seder and Easter, eggs play a central role in both spring traditions. In fact, a medium-sized chicken egg contains around 75 calories, 5.1 grams of fat, and 7.5 grams of protein, making it a nutritional...

28 January, 2022

In the New Year, many begin new regimens, diets, weight-loss programs, and exercise programs. Many of these New Year plans include intense exercise and extreme calorie restrictions. Results are quick, but, we can get ensnared in a resolution trap, and our bodies and health end up paying a heavy price. Wanting to be healthy is a great thing! But buying into quick weight-loss programs isn’t the road we should take. Weight cycling is the repeated loss...

20 December, 2021

Every 4 ½ minutes, a baby is born with a birth defect (an estimated 1 in 33). When preparing for conception and pregnancy, there are ways to prevent birth defects. As a pregnancy nutrition group and registered dietitian nutritionists, we specialize in how to help a woman prepare for pregnancy and best nourish herself during pregnancy. Here are 8 easy steps to reduce the chance of birth defects in your child and make a PACT for...

11 November, 2021

“All aerobic exercise is out.” “Stretching is dangerous.” “If you don’t usually exercise, don’t start while you’re pregnant.” “The only real reason to exercise while pregnant is to help lose baby weight.” Basically, for the next 40 weeks, you’re a petri dish and should eat a lot, take vitamins, and stay still … very very still. If it were up to those meddling grandmas (sounding very Scooby Doo here), most women during pregnancy would be bubble wrapped. We can’t...

05 October, 2021

May is the month to celebrate motherhood, focusing on prenatal and postpartum care, mindful eating, and energizing foods. However, many new mothers tend to forget to take care of themselves as they shift their attention to the baby. This phase can be challenging, and mothers may experience exhaustion, baby blues, pains in body parts they didn't know existed, hormonal changes, and more. Here are six nutrition tips to stay healthy postpartum: Hydrate, hydrate, hydrate! Drink...

09 September, 2021

National Nutrition Month is a great time to focus on making smart food and exercise decisions for better health. With so much information out there, it can be hard to sort through trends and get to solid, reliable advice. Here are 8 tips that can help you make better health choices to improve your chances of healthy fertility, prenatal nutrition, and a healthy postnatal experience. Know thyself: There isn't a one-size-fits-all nutrition plan, as nutrition...

28 May, 2021

“What a cruel scheme to keep a woman from knowing her power. To put the focus on what pregnancy did to her body rather than focus on what her perfect body just did. Here we sit, creating and nourishing the future, and we are diminished to “baby weight.” I will not succumb to your demeaning ideals.” – Amethyst Joy This quote so resonated with us when we read it the other day. A close friend is...

20 May, 2021