Making Pregnancy Nutrition Feel Less Overwhelming: A Dayton Dietitian’s Guide
Written By: Katelynn Kent, MS, RDN, LD
Congratulations on your pregnancy! Now that you’re expecting a baby, so many things are changing and nutrition information can be overwhelming. What does my baby actually need from me? Am I eating the right things to support my baby and reduce my risk of complications?
Your mind may be spinning, but hopefully, I can take the next few minutes to assure you: You are doing a great job!
Nutrition is complex and constantly evolving, and adding the beauty and complexity of growing a baby can make it feel like there’s even more to figure out. Take a deep breath and let’s focus on some realistic, tangible ways you can nourish yourself and your growing baby confidently.
Focus on nourishing with variety instead of perfection
The first step to reduce overwhelm is to start simple. Next time you are eating a meal, take a look at your plate. Try not to judge the plate but to look at it with curiosity. What colors do you see?
There is a reason you’ve heard the phrase “eat the rainbow.” The different colors of fruits and vegetables are often associated with different vitamins, minerals, and other beneficial plant compounds. When making a meal, you can follow a simple meal-building framework. Start with a protein, include a vegetable or fruit, add a carbohydrate you enjoy, and add a source of fat for flavor and satisfaction.
Enjoy the varying colors, flavors, and textures of different foods. You don’t need a perfect plate to nourish yourself well.
Allow convenience foods to do some of the work for you
I believe eating needs to feel do-able and realistic to your own lifestyle. Let’s all agree to stop shaming people for not having the energy to spend hours in a kitchen.
Convenience foods can be a helpful tool, especially during pregnancy when your energy, appetite, and schedule may change from day to day. Pre-cut vegetables, frozen foods, prepared proteins, microwavable grains, and ready-to-eat snacks can all help make a meal come together with less effort.
If you’re local to Dayton, Trader Joe’s on E. Stroop Road is one place I like for finding convenient foods. Their prepared and frozen options can be especially helpful when you want something quick. For example, their cage-free hard cooked eggs can be added to salads, grain bowls, or enjoyed on their own. Their seasoned and shredded rotisserie chicken can be easily included in chicken salads, enchiladas, wraps, or whatever else sounds good.
Give yourself permission to let convenience foods do some of the work for you. An easy meal is still a meal worth eating.
Shop farmers' markets or local stores for inspiration
Do you ever get bored of eating the same thing time and time again? Or maybe, some of the foods you once enjoyed now make you feel sick or don’t sound good now that you’re pregnant. If so, you’re definitely not alone.
Sometimes getting out of the “nothing sounds good” funk requires a little inspiration. Instead of going to the grocery store with a strict list, give yourself permission to wander and see what sparks your interest.
Dorothy Lane Market, a family-owned local market, is a fun place to do this! You might find a new fruit or vegetable, fresh bread, prepared food, or something else that sounds appealing. Sometimes one ingredient is enough to spark an idea for a meal.
Farmers markets can offer the same kind of inspiration while also giving you the opportunity to shop for seasonal, local produce. Oakwood Farmers’ Market and Second Street Market are two Dayton-area options to explore. You may be surprised how one new or interesting item can bring a little excitement back to eating.
Keep “just in case” meals on hand
When I plan out my weekday meals in advance, with all the best of intentions, I may have a busier-than-expected day and decide that meal doesn’t work for me and my energy levels. I’ve found keeping some items in the freezer can be a game-changer for this!
Keep foods on hand that are nourishing and satisfying, while keeping prep to a bare minimum. Last year, I purchased Souper Cubes, the silicone food freezer trays. If I have leftovers from a batch of soup, I will portion it into cubes to freeze it. Whenever I need a “just in case” meal, they’re simple to grab from the freezer, take one pot to heat up, and ta-da, your hot soup is ready in minutes! Depending on what’s in the fridge, I might add a pre-packaged salad too. Soup and salad always hit the spot for me.
Give yourself permission to eat the foods you actually want
There are so many reasons why people enjoy eating. Food provides nutrients to fuel our bodies and minds, and those nutrients support your health and growing baby. But food can also create moments of connection, enjoyment, and joy.
One approach I often use is to think about what you can add rather than what you need to take away. Are you craving chips? Cool, you can enjoy the chips. If you’re still hungry, add some cheese, fruit, or a sandwich. Nutrition doesn’t mean restricting the foods you enjoy.
Food can nourish you physically, but it can also bring pleasure, comfort, connection, and satisfaction. It doesn’t have to serve a nutritional purpose every time you eat.
Know you don’t have to figure it out alone
Pregnancy nutrition can feel like a lot to navigate, and you don’t have to sort through everything on your own. At Serene Seasons Nutrition, I offer one-on-one nutrition counseling for women in Dayton and the surrounding area who want practical, supportive guidance through pregnancy and beyond, including preconception and postpartum.
My goal is not to add more mental load, but to help you feel more confident and at ease with food as your needs change.
Interested in personalized nutrition support?
Disclaimer: This blog provides general nutrition information for educational purposes and is not intended to replace individualized medical or nutrition advice from your healthcare provider or dietitian. Every pregnancy is different, and your healthcare team can help you determine what is appropriate for your individual needs.