Food Diary: Pregnant Nutritionist

Health and nutrition expert Stephanie Middleberg gives us her weekly report.

Food Diary: Pregnant Nutritionist

Whether you were obsessed with food before pregnancy or never gave it a second thought, once baby’s on the way, nutrition becomes a daily (if not hourly) topic. What’s healthy? What’s safe? What’s not going to make me want to throw up? Which is why we can’t be the only ones curious about what one of our fave NYC nutritionists, Stephanie Middleberg of Middleberg Nutrition, is eating during her own pregnancy.

Now 5.5 months pregnant, Middleberg says she initially gave into her early pregnancy cravings to quash nausea, but regretted relaxing her standards. “Many women consider pregnancy a time to eat whatever they want and give in to their cravings to readily, especially in the very beginning,” she says. “My best piece of advice nutritionally is to try to get veggies and protein in early on. Quality really does matter.”


Living in NYC can also up the health quotient when it comes to pregnancy. “Having to walk everywhere truly makes you stay active. You’re always moving here, even when you’re on transit or going up and down stairs. And in New York, we have everything! The diversity of food options is unbeatable, and there’s a gym or class on almost every corner.”

Take a peak into what a week in her pregnant nutritionist life looks (and tastes!) like. Then head on over to our Instagram feed where you can catch her #WRNYInstaTakeover…and ask her all your pregnancy and new mama nutrition questions!


Breakfast. I love breakfast! It’s a meal I never try to skimp on. But since I’m typically out the door by 6:30/7am I need to prepare everything the night before. These little egg frittatas are super easy and are perfect to grab and go. I make them the night before and they can get me through half the week. They are a great source of easy protein and I like to add some spinach for added fiber and calcium. Just whisk a few eggs together pour them into parchment paper lined muffin tin, bake at 375 for 15 minutes (or until puffy) and voila breakfast of champions!

Sushi. Team meeting office lunch! I’ve heard one of the most missed foods during pregnancy is sushi and man they are right! Thank god for Beyond Sushi, tricks me just enough to satiate that craving. It is solely focused on making vegetarian sushi rolls and it is not only delicious but also beautiful. There are two locations right now in NYC and one is near my office. My favorites are the Nutty Buddy, the Spicy Mang and the Mighty Mushroom rolls.

Pilates. Monday evenings I do Pilates. For me, it has been one of the best exercises before and during my pregnancy. Since I ruptured a disk in my back a few years ago (and have had friends with back issues through their pregnancies), I’ve been very careful to make sure my back (and surrounding muscles) are strong. At the end of a long day, it really helps my alignment and gives me space where I feel especially tight. Working with Chrissy has been incredible. I’m also wearing my favorite maternity workout brand FitBump who I also consult with.


Beauty Indulgences. Thanks to the lovely Sakara Life (one of my favorite meal deliveries) girls who sent these Tata Harper goodies to me as a beyond generous gift. I am now obsessed with their products (eye cream, exfoliate face wash). They are all natural, non-toxic and have the most gorgeous packaging!

Infused Water. I got this awesome Ball Infuser water bottle at an event I went to a month or so ago with the Olympic Volleyball Gold Medalist Gabby Reece (who is my new favorite person). This has been a huge help as it’s easier to get dehydrated while pregnant and the infuser allows for the addition of delicious fruits, veggies and herbs. Today I filled the infuser with mint, lime and cucumber. Extremely hydrating and delicious! We also made ice cubes with these herbs and provide infused filtered water to our clients.


Nails. Spring is in the air (well, sort-of) and I love Obsessive Compulsive Cosmetics. I stumbled upon them one night on the Lower East Side and feel in love immediately. It’s 100% vegan, non-toxic and is just as good as any mainstream brand out there in terms of color and longevity.

Café Clover. I am part of a “Kale Club” (eye roll I know) with some girlfriends and tonight we had our first “baby” kale dinner (two of us are pregnant and due 3 days from each other and delivering in the same hospital—crazy!). It’s just a fun excuse to go out to eat at healthy spots in the city. Tonight we went to Café Clover, which is by far my new favorite healthy restaurant. The food is delicious, fresh and simple. I loved their beautiful crudité platter and the fish entrees as well as this yummy mocktail, called the superhero (pomegranate, blueberry, elderflower, Echinacea, lemon) they made.


Workout. I sit so much during the day with clients and I’ve started to feel uncomfortable. Since I can’t stand with my clients, my husband suggested I sit on an exercise ball, so I ordered one…just the wrong size. Fail.

Smoothies. When I moved into my new office in January 2014 what most excited me was the opportunity to have a real test kitchen and the centerpiece of that is the smoothie bar! I love bringing clients there and experimenting with all different types of ingredients and recipes.


Cashew Milk. I am lactose intolerant and always searching for dairy alternatives. Today, I’ve decided to make my own cashew milk. It’s super easy. Simply soak raw cashews for at least 4 hours (I did it over night) and then blend with water and some flavors (I used vanilla extract, sea salt, cinnamon + a little maple syrup). The taste and texture and nutrition (great source of magnesium, iron and zinc) are better than most store brands. Although, I definitely do not make my own all the time. Next up, I want to make sesame seed milk.

Dinner. This is a Friday night staple and one of my biggest cravings! It has always been my favorite meal especially when I was a kid and it’s been a perfect comfort food to cook on these busy frigid weeks. (My husband put this plate together to take the picture, I then added double the portions!)


Barre Class. My other favorite pregnancy exercise are barre classes. There’s a studio right around the corner from us in Brooklyn Heights, Xtend Barre, and it’s become a Saturday morning ritual. Perfect cleanse from the work week and a way for me to feel relaxed for the weekend.

Lunch. My husband and I are just back from our babymoon in Mexico and have been missing the fresh fish so we decided to try out Greenpoint Fish & Lobster Co. It is phenomenal! I was able to get my fish taco’s and purchased some wild fish on our way out. This is by far the best quality fish I have found in a while. They are working on a delivery service so stay tuned….

Tea Time. On our way home, we stopped off at Matcha Bar in Williamsburg, which I recently featured here. You know a trend is at its peak when there is a dedicated store in Brooklyn, and since it has double the antioxidants than green tea, its one I can get behind…We both had Matcha Lattes and for a little sweet treat Matcha donut holes and macaroons.

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.

Our Partners

I never wanted to be a mom. It wasn't something I ever thought would happen until I fell madly in love with my husband—who knew very well he wanted children. While he was a natural at entertaining our nephews or our friends' kids, I would awkwardly try to interact with them, not really knowing what to say or do.

Our first pregnancy was a surprise, a much-wanted one but also a unicorn, "first try" kind of pregnancy. As my belly grew bigger, so did my insecurities. How do you even mom when you never saw motherhood in your future? I focused all my uncertainties on coming up with a plan for the delivery of my baby—which proved to be a terrible idea when my dreamed-of unmedicated vaginal birth turned into an emergency C-section. I couldn't even start motherhood the way I wanted, I thought. And that feeling happened again when I couldn't breastfeed and instead had to pump and bottle-feed. And once more, when all the stress from things not going my way turned into debilitating postpartum anxiety that left me not really enjoying my brand new baby.

As my baby grew, slowly so did my confidence that I could do this. When he would tumble to the ground while learning how to walk and only my hugs could calm him, I felt invincible. But on the nights he wouldn't sleep—whether because he was going through a regression, a leap, a teeth eruption or just a full moon—I would break down in tears to my husband telling him that he was a better parent than me.

Then I found out I was pregnant again, and that this time it was twins. I panicked. I really cannot do two babies at the same time. I kept repeating that to myself (and to my poor husband) at every single appointment we had because I was just terrified. He, of course, thought I could absolutely do it, and he got me through a very hard pregnancy.

When the twins were born at full term and just as big as singleton babies, I still felt inadequate, despite the monumental effort I had made to grow these healthy babies and go through a repeat C-section to make sure they were both okay. I still felt my skin crawl when they cried and thought, What if I can't calm them down? I still turned to my husband for diaper changes because I wasn't a good enough mom for twins.

My husband reminded me (and still does) that I am exactly what my babies need. That I am enough. A phrase that has now become my mantra, both in motherhood and beyond, because as my husband likes to say, I'm the queen of selling myself short on everything.

So when my babies start crying, I tell myself that I am enough to calm them down.

When my toddler has a tantrum, I remind myself that I am enough to get through to him.

When I go out with the three kids by myself and start sweating about everything that could go wrong (poop explosions times three), I remind myself that I am enough to handle it all, even with a little humor.

And then one day I found this bracelet. Initially, I thought how cheesy it'd be to wear a reminder like this on my wrist, but I bought it anyway because something about it was calling my name. I'm so glad I did because since day one I haven't stopped wearing it.

Every time I look down, there it is, shining back at me. I am enough.

I Am Enough bracelet 

SONTAKEY  I Am Enough Bracelet

May this Oath Bracelet be your reminder that you are perfect just the way you are. That you are enough for your children, you are enough for your friends & family, you are enough for everything that you do. You are enough, mama <3


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

Chrissy Teigen/Instagram

When Chrissy Teigen announced her third pregnancy earlier this year we were so happy for her and now our hearts are with her as she is going through a pain that is unimaginable for many, but one that so many other mothers know.

Halfway through a high-risk pregnancy complicated by placenta issues, Teigen announced late Wednesday that she has suffered a pregnancy loss.

Our deepest condolences go out to Chrissy and her husband, John Legend (who has been by her side in the hospital for several days now).

In a social media post, Teigen explained she named this baby Jack.


"We are shocked and in the kind of deep pain you only hear about, the kind of pain we've never felt before. We were never able to stop the bleeding and give our baby the fluids he needed, despite bags and bags of blood transfusions. It just wasn't enough," she wrote.

She continued: "We never decide on our babies' names until the last possible moment after they're born, just before we leave the hospital. But we, for some reason, had started to call this little guy in my belly Jack. So he will always be Jack to us. Jack worked so hard to be a part of our little family, and he will be, forever."

Keep reading Show less