Health Tips for Pregnant Mums

Written by Kylie Stowe

www.nourishedclinic.co.nz

My name is Kylie. I am a mum of four, a Nutrition & Health Coach, and a Mindfulness Teacher.
Being a busy mum myself, I’m drawn to nutrition and wellbeing for mums – an area of health that is often undervalued.

Over the coming months, I’m really excited to share some practical tips, recipes and personal experiences to help you navigate these beautiful, yet sometimes challenging, times. I’m thankful that the team here at Dimples saw the need to go beyond supplying beautiful baby goods to also nourish and care for our mums.

Health Tips for Pregnant Mums

Focus on whole, unprocessed, nourishing foods

There is a lot of pressure on pregnant mums to eat the ‘perfect diet’. This can be incredibly confusing due to the overwhelming amount of conflicting information out there. You’re not alone if this has been a source of guilt – especially when morning sickness makes eating anything but iceblocks and dry crackers impossible. Just remember, you do what you have to do to get through those early months.

Nutrient requirements during pregnancy are higher, and supporting a growing baby can often deplete your own stores. Building meals from whole, unprocessed foods is a great option, as they’re rich in essential nutrients. Heavily processed foods are often low in nutritional value – hence the term “empty calories”.

Think:

• Good quality protein such as free-range or grass-fed meats, seafood, eggs, legumes, nuts, and seeds
• At least four serves of colourful vegetables and two serves of fruit
• Whole grains like quinoa, steel-cut oats or brown rice
• Pasteurised dairy (if tolerated)
• Healthy fats like extra virgin olive oil and avocado

If morning sickness makes meals tricky, smoothies can be a great way to get nutrients in. My go-to was Nuzest’s Clean Lean Protein (a high-quality powder with no fillers), nut butter, banana, berries, greens and almond milk.

Hydration is also important. Aim for two glasses of water on waking (we often wake dehydrated), and another two litres throughout the day. After the first trimester, 1–2 cups of pregnancy-safe tea (like Artemis Pregnancy Tea) can also be helpful. If nausea makes hydration hard, try small sips often.

Diet alone can’t always meet every nutritional need – a good quality prenatal supplement containing folate, iodine, vitamin D and DHA is a smart addition. Always speak to your LMC or health professional about what’s right for you.

Movement is also important – even just a walk outdoors. The fresh air and added vitamin D boost mood, support the immune system and help with joint and fitness health during pregnancy. There are also great prenatal fitness and yoga classes available – these are wonderful for connecting with other mums-to-be. Some of the mums I met through yoga have become lifelong friends and a valuable part of my motherhood support network.

I always say: aim for progress, not perfection when it comes to health and nutrition. Recognising that this is an ongoing journey can ease the pressure of trying to get it “just right”.

If you’d like to dive deeper into prenatal nutrition, I highly recommend dietitian Lily Nichols’ book Real Food for Pregnancy. It’s full of great information and recipes.

Kylie Stowe
www.nourishedclinic.co.nz