01
Start Methylated Folate Early for a Healthy Pregnancy
Start supplementing methylated folate as soon as you are starting to think about having a baby. Folate can help prevent neural tube defects. Make sure you enjoy folate rich foods as there is some research indicating the natural form of folate may help prevent tongue ties, whereas folic acid which is often recommended may increase the risk. Folate rich foods are: broccoli, brussel sprouts, liver, green leafy vegetables
02
Boost Baby’s Brain: Eat Omega-3-Rich Foods Daily
Enjoy food rich in omega-3’s daily. Omega-3 has been shown to promote brain function in the developing baby.
03
Eggs Boost Baby’s Brain & Resilience
Enjoy 2 - 3 eggs per day. Eggs are high in protein but also in choline which works in conjunction with omega-3s in developing to baby’s brain. Choline has also been shown to help the baby cope with stress later on in life.
04
Eat 30g Protein per Meal for Steady Blood Sugar
Make sure you are eating adequate protein - which is at least 30g of protein per meal. This will support blood glucose levels for the day
05
Eat Liver Weekly—Nature’s Multivitamin
Add liver into your diet, at least once per week. Liver is known as nature’s multivitamin. If you struggle with the taste or texture of liver, make it into a pate and freeze into small ice cube portions. You can then add a cube into any slow cooked meals you make in the week such as a bolognese sauce.
06
Eat the Rainbow for Nutrients & Fiber
Eat a variety of foods - made up of different colours and textures. This will add variety to your nutrient profile and increase the amount of fibre you are eating.
07
Add Healthy Fats to Boost Nutrient Absorption
Include plenty of good fats into your day. This will help with the absorption of fat soluble nutrients which are key during pregnancy.
08
Limit Caffeine to 2 Cups Daily
Limit your caffeine intake. If you are drinking more than 2 cups of a caffeinated drink per day, start to cut back. Caffeine is okay but if had in moderation.
09
Stay Hydrated with 2–3L Filtered Water & a Pinch of Mineral Salt
Ensure adequate hydration - you should be drinking at least 2 - 3 litres of hydrating water per day. Not all water is made equally, with most waters we are able to buy lacking essential minerals and too high in minerals which we don’t need. Make sure you use a water filter and when you have a glass of water, place a very small crystal of himalayan or sea salt on your tongue whilst you drink it.
10
Stay Active: Walk and Strength Train Weekly
Keep active. Walking and including weight training into your week, will encourage a healthy weight for you and this will help in preparation of falling pregnancy.
Jordana Ventzke
TMP Collaborator | Instagram: @jv_nutrition
Jordana is a qualified Paediatric Dietitian and wonderful mother to two children under 6 years old. In addition to being a Dietitian, Jordana is a HypnoBirthing Instructor, helping new families navigate how they would like to birth their babies.
Jordana specialises in infant nutrition, breastfeeding, food allergies and picky eating. She primarily works within the first 1000 days of life. Jordana works with families to support their choices and provide information to help them make informed decisions as to how they would like to raise their children.
Jordana and her husband choose a close attachment parenting approach when raising their children, having breastfed both children and co-slept. She has lived and worked in the Middle East for the last 10 years.