Custom Prenatal Nutrition Plans in Toronto 

It’s normal to feel anxious about what is safe and healthy to consume in pregnancy. Every woman is different, and no two pregnancies have the same nutritional requirements. It is important to have a confident understanding of your protein, fat, and carbohydrate requirements during pregnancy. You don’t have to guess when you receive a customized nutrition program for your unique body. Having a customized plan also makes it easy to meal prep when you aren’t feeling well.

Focus on incorporating the following foods in your prenatal diet:

Healthy Fats

Avocado, olive oil, olives, nuts, chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, flax seeds, hemp seeds, eggs, nut butters, salmon, and dark chocolate

Unlimited Fruits and Veggies

Emphasize leafy greens and cruciferous veggies like broccoli, cauliflower, kale, and spinach

Protein Sources

Nuts and seeds, legumes, eggs, meats etc.

The Scoop on Protein in Pregnancy

The amount of protein you need during pregnancy depends on your body weight, but you’re aiming for roughly 70g of protein daily.

These are some example serving sizes to give you an idea of how much protein you’re getting per serving:

  • 30g in chicken
  • 15g in walnuts
  • 21g in beans
  • 6g in one egg
  • 8g in hummus
  • 8g in nut butter
  • 3g in spinach

Foods to avoid during pregnancy:

You may want to avoid the following foods in pregnancy due to their infectious potential. The infection they cause is listed in brackets:

  • Raw eggs (salmonella)
  • Alfalfa sprouts (salmonella)
  • Raw fish (salmonella and campylobacter)
  • Raw shellfish (salmonella, campylobacter and toxoplasmosis)
  • Unwashed fruits and vegetables (toxoplasmosis and E. coli) – just wash well with water!
  • Raw/rare meat and poultry (salmonella, E.coli, campylobacter and toxoplasmosis)
  • Smoked fish (listeria)
  • Pate (listeria)
  • Unpasteurized milk and products (listeria, campylobacter)
  • Deli meats and hot dogs (listeria)

If you would like to receive a customized pregnancy nutrition meal plan, book an appointment HERE.