5 ways to clean up your pregnancy diet, according to a nutritionist

Simple, but key changes to make to your prenatal diet.


Pregnancy is not the time to diet, but it is a good time to detox what you're consuming. As the demands of your changing body and growing baby are at an all-time high, you'll want to give a little extra thought to your food choices and make your prenatal diet as safe and natural as possible. Seems easy enough, right? Well, not so fast.

There are some major foods groups, like carbohydrates and omega-3 fatty acids, that you don't want to cut out of your prenatal diet, while other foods and ingredients are usually off-limits. If you haven't really eaten clean before, it can be hard to know where to start. But not to worry, there are easy, seamless guidelines that you can follow to detox your prenatal diet.


Here are five simple ways you can clean up your diet for a healthy pregnancy.

1. Avoid processed foods

When you're busy, you don't always feel like cooking and takeout, frozen or prepared meals end up looking pretty appealing. But most processed foods have additive and days' worth of sodium that your body doesn't need, especially during pregnancy, as it can up your risk for water retention and high blood pressure.

So instead, try to focus on meal prep—cooking at home using real ingredients. It doesn't have to be complicated or Instagram worthy. One of my favorite ideas is to bake a few chicken breasts at the beginning of the week and make a few sides in bulk, like roasted veggies, quinoa, or grains like brown rice or farro.

2. Go full-fat

Remember all the fat-free and diet products at the grocery store? That trend is still around, but we know now that not all fats are created equal. There are “good" fats (avocados, olive oil, nuts, seeds, dairy) that are critical to keep our bodies functioning properly; and there are “bad" fats (trans-fats, which are found in fried foods and some frozen and packaged items).

"Low-fat" or “fat-free" also indicates that though fat has been removed, sugar and salt have most likely been added to compensate and keep up the flavor.

Consider the fats in your diet, and opt for fats that come from the healthy sources above.

3. Complete each meal with protein, healthy fat + fiber

The combination of protein, healthy fat and fiber works to fill you up and keep you satisfied long after the meal is finished. Plus, you'll get the nutrients you need to do the work of growing your baby!

Some examples of complete meals are:

  • Full-fat Greek yogurt with berries and a spoonful of almond butter for breakfast
  • Salad with heated chicken, greens and avocado for lunch
  • Salmon with brown rice and veggies, cooked in olive oil for dinner

4. Read ingredient labels

This seems obvious, but be mindful of labels, especially of your sugar intake. Sugar is sneaky. It often hides out in places you would expect to be relatively safe, like yogurt, granola, salad dressings and condiments.

Sugar can also be listed under other names. In fact, there are 50 different names for it. 50! Like high-fructose corn syrup, evaporated cane juice, molasses and agave. So read what's in your packaged items, and look up anything you're unsure about.

5. Don't drink your calories

I know that your beverage options during pregnancy are slim, but you can diversify without ingesting unnecessary and unhealthy calories. So avoid sugary drinks like fruit juices, sodas and sports drinks.

Instead, focus on drinking water or sparkling water, and add natural flavoring with lemon, lime, orange, berries, cucumbers and so on. It's incredibly important to stay hydrated when you're pregnant, but sugary drinks can actually dehydrate you.

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    These challenges from Nike PLAYlist are exactly what my child needs to stay active

    Plus a fall family bucket list to keep everyone moving all season long.

    While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

    I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

    I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

    My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

    The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

    Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

    Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

    1. Go apple picking.

    Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

    To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

    2. Visit a pumpkin patch.

    We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

    To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

    3. Have a nature scavenger hunt.

    Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

    To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

    4. Have a touch-football game.

    Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

    To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

    5. Create an indoor obstacle course.

    Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

    To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

    This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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    One out of six.

    To make these numbers even more sickening, mistreatment was more common among women of color, women with partners of color, women with lower socioeconomic status, and women under the age of 30.

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