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FREE 5-day Meal Plan

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FREE Pregnancy Grocery Guide

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Are you getting enough zinc in your diet?? 🧐 A

Are you getting enough zinc in your diet?? 🧐 A very interesting review article by Uriu-Adams and Keen (2010) points out key reasons why adequate zinc intake is vital during pregnancy. Adequate intake can result in decreased risk of preterm birth, low birth weight, pregnancy complications, and immune and behavioral disfunction in offspring after birth (just to name a few). The MOST interesting piece of this study is researchers finding that zinc deficiency may affect multiple generations due to its involvement in development of the infants reproductive organs. To ensure you are meeting your zinc needs to have a feel-good pregnancy, join The Prenatal Nutrition Library! TPNL helps you increase your nutrient intake and manage deficiency, along with support and community to ensure you are not alone on this journey! ✨ Get started today at the link in my bio ✨

Which food do you eat the most of?? Outside of p

Which food do you eat the most of?? Outside of preventing constipation, fiber has many benefits in our diet like keeping us full longer and helping us manage our weight. Aim to get a minimum of 30 g of fiber per day during pregnancy; some of the trimester meal plans contain up to 45 g! This week in The Prenatal Nutrition Library, we are cover everything FIBER during pregnancy! You'll learn: >What is fiber? What are the types?
>Fiber needs during pregnancy
>Importance of fiber during pregnancy
>High sources of fiber to include
>How to deal with GI discomfort
>Can you get too much fiber?
>Do you need a fiber supplement?
>Safe fiber supplements TPNL will help you: ✔️ gain confidence in your food choices
✔️ avoid conflicting answers from Google
✔️ know what to eat to have a healthy pregnancy [Link in bio] to join today! ♥️

When I didn’t have an answer to this question is

When I didn’t have an answer to this question is when it ALL clicked! There wasn’t one place I could recommend to either pregnant women or health care professionals working in the pregnancy space. So, I decided to stop being sad about this and CREATE IT! 💥 Insert 👉🏼 The Prenatal Nutrition Library! 🙌🏼 I’m blown away at the community inside the library every day and its been totally transformed since it was originally built! TPNL will help you make confident food choices for two 🤰🏼starting with the preconception phase!! ✔️ New weekly content, topics from A to Z!
✔️ Community, connect with other women on the same journey as you!
✔️ Support, ask questions, and get answers!
🥑 Meal plans for each trimester! Today is the first day of Black Maternal Health Week and to help all people have access to better maternal care or maternal care at all, we will be donating half of all today’s sales to the National Birth Equity Collaborative @birthequity! 💜 Link in bio to join us ✨

Hands up 🙋🏼‍♀️ if you’re in the thir

Hands up 🙋🏼‍♀️ if you’re in the third trimester! The final stretch until you meet your precious babe. The foods above contain several important nutrients for the rest of baby's growth inside of you including:
- Protein
- DHA
- Vitamin A, D, E, & K
- Probiotics
- Calcium
- &MORE! If you’re new here, HI 👋🏼 I’m Ryann [registered dietitian] and I help women feel confident about their food choices during pregnancy!🤰🏼 Let's team up to ensure your nutrition in the coming weeks is top-notch to support baby and ensure a smooth delivery! Join The Prenatal Nutrition Library (TPNL) to get your third-trimester meal plan! 💜 Link in bio to get started 🙌🏼

‼️ weight gain during pregnancy is not always

‼️ weight gain during pregnancy is not always linear ‼️ What most of us think weight gain should look like is the top graph, a linear line from 0 to end weight. However, it can fluctuate greatly throughout your whole pregnancy. Some weeks you may lose weight, some you may maintain, and some you may gain 2-4 lbs. Weight gain varies widely from person to person so don’t be alarmed when you aren’t gaining weight in the same amounts or in the same areas as your friends. While science tells us we can’t ignore weight gain during pregnancy, focusing on including nutrient-dense foods and making sure baby is growing well are far more important than fixating on the number on the scale! I have some clients who weigh themselves weekly to make sure they are on track and I have some clients who prefer not to weigh themselves unless at the doctor's, both of these options are totally okay! I created The Prenatal Nutrition Library so it’s easy for you to make the best food choices for two! 🤰🏼 If you’re looking to manage your weight while focusing on FOOD (not the scale), head to the [link in my bio], and let’s get started ♥️

Say what?! I thought we needed to eat more of EVE

Say what?! I thought we needed to eat more of EVERY nutrient?? 😳 Not quite, calcium needs actually remain the same during pregnancy at 1000 mg per day. Interestingly, our bodies get better at absorbing calcium when you become pregnant! That being said, if you chronically under-consumed calcium throughout your adolescent years, you may need to consume more. There may also be other individual cases where you need more than the recommended amount. Want to ensure you are meeting all your nutrient needs before and during your pregnancy so baby can thrive?🤰🏼 Join The Prenatal Nutrition Library! ✨ Built for your whole journey, TPNL ensures you feel confident in your daily food choices and does so with a supportive community of like-minded women! ♥️ Head to the [link in my bio] to join today! 🙌🏼

Can anyone relate? 😂⁣ ⁣ Gas, what a fun to

Can anyone relate? 😂⁣
⁣
Gas, what a fun topic to chat about as a dietitian... 🤓⁣
⁣
While it might be a little embarrassing, not only is it a normal bodily function, but it is very common during pregnancy.⁣
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Although if you experience this frequently outside of pregnancy because of IBS or another digestive condition, you may be wondering if pregnancy is going to affect this? Make it worse? or interfere at all?⁣
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You don’t have to suffer; you can find strategies to alleviate symptoms such as gas, bloating, and constipation.⁣
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To learn more about how to manage IBS, gas, bloating, and constipation while pregnant, join The Prenatal Nutrition Library! 🤰🏼💕⁣
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Go to www.theprenatalnutritionlibrary.com to become a member! 👏🏼⁣
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Link in bio!✨

Did you know you can eat your fluids?? Yep! Many

Did you know you can eat your fluids?? Yep! Many fruits and veggies are composed of mainly water, therefore, they are very hydrating! If you are bored of plain water, add more of these items to your diet or even chop them up and make an infused water. Many people crave citrus fruits which can partially be explained by the high water content. 👉🏼 If you are newly pregnant, congrats!! 💜 Take the guesswork out of eating during pregnancy, join The Prenatal Nutrition Library! 🤰🏼 ✨ link in bio!

Do you need to eat dairy to meet your calcium need

Do you need to eat dairy to meet your calcium need during pregnancy? No, but you do need to be aware of where your calcium is coming from! While dairy is the main food we think about when it comes to calcium, it is not the only food. Leafy greens like spinach and bok choy, almonds, salmon, and chia seeds all contain calcium which is good news for those that are lactose intolerant or sensitive to dairy. Our needs actually don’t increase for calcium when we become pregnant, instead, our bodies become better at absorbing it (cool, right?). However, if you aren’t consuming enough calcium in your diet, it will be taken from your bones and used elsewhere. To ensure you are meeting your nutrient needs for minerals like calcium, join The Prenatal Nutrition Library. 🤰🏼 A completely evidence-based library to guide you through a feel-good pregnancy! 💜 Link in bio to join! 🌟

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