Pregnancy Health Checklist: Vitamin and Nutrition Tips

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Hi mommy to be! Congratulations. This is so incredibly special. After a positive test, many things come your way. For that reason, I have bundled common questions about a healthy pregnancy in this blog. I hope they may help you and the little one in your belly!

You do more than you think!

Let's start with a fun fact and an extra reminder for the next time you have an overly long to-do list or have said 'yes' too much.

Did you know that when you are pregnant – lying on the couch with a cup of tea or sitting at your desk – you do a lot of work without even noticing.

You are building a baby, but to make sure that little miracle is happy, to produce a fantastic placenta and to bring enough nutrients to him or her, you also produce about 30-40% extra blood.

To produce all that extra blood, you obviously need a lot of building materials and energy!

So be extra kind to yourself during this special time in your life. After all, you have a second heart beating in your body.

You're pregnant, now what?

Real connection

Even before the brain develops, when the fetus is less than three millimeters, the heart begins to beat.

That direct heart connection between you is there quickly. Special, isn't it?

Your body is busy delivering top sport during this special period. From a clump of cells, a baby eventually grows! Therefore, an incredible number of cell divisions take place every day.

Take your foot off the gas

However, many mommies-to-be do not fully realize the importance of slowing down. We often get stuck in our busy schedules and especially when you are (just) pregnant. You can feel more emotionally and physically tired.

Slowing down and trying to do everything in slow motion is the new credo. This means that slowing down and consciously slowing down activities is the new core belief or the new starting point that you can hold on to.

In addition, this mindset helps you prepare for the birth and the arrival of the little one.

Physical changes

Your skin, your metabolism, your belly; everything changes.

Everything in your life is about to change, but your body is next. Especially in the first four months due to the cocktail of pregnancy hormones in your body.

You may also feel listless and emotional.

All your energy goes into the growth of the baby. That is why it is so important to nourish your body instead of filling it.

Getting pregnant and staying pregnant is a real marathon for your body I always say! It is then extra important what you eat, drink, think, do to keep your body in safe mode, but we will help you with that later!

Free health boosters from nature

The most important thing to start with is:

1. Going to bed earlier more often with a good book or meditation.
2. Try to get those eight hours of healing sleep every night.
3. Eat all the colors of the rainbow.
4. Walk (especially) in the morning to get your body going and set the tone for the day.

These hours with the rising sun (special light spectrum) have a great effect on your health and therefore also on the health of the miracle in your belly! Daylight is also important for your biorhythm and energy level.

This way you will get through your pregnancy in a better way and exercise is of course great for the blood circulation in your pelvic area and promotes good bowel movements.

Walking can therefore be seen as an internal intestinal massage. And don't forget to cuddle your partner a lot. The happiness hormones that are released during this, your baby feels too!

The above tips are all free health boosters from nature!

Therefore, stick extra to the 'laws of nature' during your pregnancy. Fast food, lots of screen time, little human connection, stress, too little daylight and many sitting hours disrupt these laws.

Nutrition tips pregnancy: feed your baby & yourself!

To be completely honest, we could write a book about all the tips and tools, so we share the 10 most important tips for now:

1. Focus on what you can eat: Being pregnant doesn’t mean you have to deny yourself everything. Focus on what you can eat and drink! Enjoy colorful foods full of nutritious and flavorful dishes that nourish both you and your growing baby.

2. Omega-3 Fatty Acids for Brain Development: Omega-3 fatty acids are essential for your baby’s brain development. They contribute to the growth of neurons and help form connections in the brain. Oily fish such as salmon, mackerel and sardines are excellent sources of omega-3 fatty acids. If you don’t eat fish, we recommend a vegan omega-3 supplement .

3. Choline for Brain Health: Choline is an often overlooked nutrient, but it’s crucial for the development of your baby’s brain and nervous system. It plays a role in forming the neural tube and contributes to memory development and cognitive function. Good sources of choline include eggs, broccoli, peanuts, and avocados.

4. Pregnancy Teas: Tea can not only be delicious, but it can also help reduce morning sickness and stress. Chamomile tea is known for its calming properties and can help with digestive issues, while ginger tea can help reduce nausea and aid digestion. Try enjoying a cup of tea during quiet times of the day to relax and enjoy the moment.

5. Probiotics for gut health: Did you know that your gut flora plays an important role in the development of your baby's gut flora? During birth, your baby comes into contact with your gut flora, which lays the foundation for the development of his or her own gut flora. This process therefore has an impact on your baby's long-term health. After all, 80% of your immune system is located in the intestines.
   So eat foods rich in probiotics. Probiotics are living microorganisms that are beneficial to the gut and can be found in fermented foods such as yogurt, kefir and sauerkraut.

6. Vitamin C: Iron is an important mineral during pregnancy, as it helps transport oxygen throughout the body and supports the growth of the baby. Vitamin C promotes the absorption of iron, so pair iron-rich foods like spinach, beans and whole grains with foods high in vitamin C like citrus fruits, peppers and strawberries.

7. Magnesium: During pregnancy, you may experience cramps in your legs and other parts of your body due to the increased pressure on your blood vessels and the extra strain on your body. Magnesium is a mineral that you need extra during this phase.

8. Iodine for Thyroid Function Iodine is an essential mineral for healthy thyroid function in both mother and baby. It plays a role in regulating metabolism and the growth and development of the fetus. Good sources of iodine include seaweed, fish, and nori. Make sure you get enough iodine by eating these foods regularly.

9. Adequate Protein: During pregnancy, it is important to consume adequate protein, as protein is essential for the growth and development of your baby. Make sure to regularly eat protein-rich foods such as eggs, legumes, grass-fed organic meat, poultry, fish, dairy products and nuts. These foods provide you with the amino acids needed to build cells and tissues in your baby’s body.

10. Hydrate: Coconut water is a natural and hydrating beverage that is rich in electrolytes like potassium, sodium, and magnesium. It can help prevent dehydration and maintain healthy fluid balance during pregnancy. Drink coconut water regularly as a refreshing and nutritious option to hydrate yourself and your baby.

Apart from these tips, we want to make it even more practical.

Supplementation checklist for pregnant women: