Nutrition and pregnancy

Watermelon Lemonade Mocktail | Non-Alcoholic Summer Drink Recipe

Hot summers can be rough in pregnancy! Cool off with this yummy Watermelon Lemonade Mocktail. 



  • 3 Cups of diced watermelon
  • 1  Cup of lemonade (homemade is best!)
  • Juice of 2 lemons
  • 1-2 Cups of ice


  • Combine all ingredients in a blender, starting with the watermelon. Add the ice in 1 cup at a time.
  • Blend until combined.
  • Serve immediately.

Squash, Chicken and Kale Pizza

Squash, Chicken, and Kale Pizza

Squash and kale may not sound like ingredients you would find on your average pizza but they do add some vital nutrients that benefit both you and your baby while pregnant. Loaded with vitamin A for your immune system and C for baby’s brain, this unique pizza is fortunately not only healthy but delicious too! And what pregnant mom doesn’t love a good pizza?


  • 1 cup of frozen winter squash purée, thawed (or mash thawed cubed squash)
  • 1 tablespoon of fresh sage, finely minced (or 1 teaspoon dried)
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • 1 leek, thinly sliced
  • 4 teaspoons of olive oil, divided
  • 1 teaspoon of brown sugar
  • 1 teaspoon of balsamic vinegar
  • ½ pound of pizza dough, pricked and oiled
  • 1 ½ cups of chopped kale
  • 4 ounces of crumbled pasteurized goat cheese
  • 6-ounce chicken breast cooked in 2 teaspoons of oil
  • 1 cup of thinly sliced mushrooms
  • 3 tablespoons of pumpkin seeds


1) Combine squash, sage, salt and pepper in a bowl and set aside.

2) Sautee leeks in 2 teaspoons of oil in a skillet over medium heat. Stir often until leeks are lightly browned. Stir in sugar and balsamic vinegar and remove from heat.

3) Preheat the oven to 450 degrees. Coat a baking sheet with 1 teaspoon of oil or use a sheet of parchment paper. 

4) Roll the dough into a 12-by-9-inch rectangle that is no more than ¼ an inch thick. Transfer to prepared baking sheet and prick crust with a fork all over.

5) Brush dough with 2 teaspoons of oil

6) Spread squash mixture over pizza dough and top with cheese, kale, leeks, chicken and mushrooms.

7) Bake for 15 minutes.

8) While pizza is baking, toast pumpkin seeds in a dry skillet over medium heat until they begin to pop.

9) Add pumpkin seeds to baked pizza, serve and enjoy!

Recipe transcribed from: Fit Pregnancy


Recipe ~ Yummy Berry Bananza Smoothie

Yummy Berry Bananza Smoothie

Few things can be as uncomfortable as being pregnant in the height of a summer heat wave. Why not cool down with a nutritious snack that will satisfy your sweet tooth and be healthy for your baby?  Smoothies are a great way to pack fruit, calcium and fiber into one tasty treat that is easy to prepare.  To make it even easier, keep bags of frozen fruit that are ready to pop in the blender when you feel a craving coming on for an ice cold, guilt-free indulgence.

Also See: 10 Great Foods for Pregnancy


1 ripe banana 

1/2 cup low-fat or nonfat plain yogurt 

1 cup of berries of your choice (strawberries, blueberries, blackberries, or raspberries), frozen 

2 tablespoons of honey 

5 ice cubes


  • Peel the banana and place in blender. Add berries, yogurt, honey and ice and turn blender on at high
  • speed until mixture is smooth.  
  • Pour into two cups and enjoy!

*If you prefer to use fresh berries instead of frozen, add 10 ice cubes to the mix instead of 5.

Recipe transcribed from:

Optimal Nutrition in Pregnancy: A Primer

At Health Foundations, we know that nutrition during pregnancy is paramount.  Overwhelming scientific and anecdotal evidence shows that excellent maternal nutrition almost always results in healthy moms and healthy babies, while poor nutrition leads to complications. Nutrition Primer PostThe pressure of busy lifestyles and weight ideals, plus lack of knowledge about nutrition are major obstacles to optimal health for many women—add to these feelings like nausea, fatigue, and other physical stresses of pregnancy and it can be extra challenging to eat right in pregnancy.  But by educating yourself about nutrition in pregnancy, taking this time to really honor and nurture your body and your baby, and listening to your intuition; you can achieve excellent nutrition during pregnancy—when its more important than ever.

There is much to be said about nutrition during pregnancy—too much for one blog post.  In future posts we’ll explore in greater detail the fundamentals of optimal pregnancy nutrition with special focus on:

  • the essential nutrients (i.e. protein, iron, calcium, vitamins A, D, C, E, and Bs, etc),
  • optimal foods in pregnancy, and
  • the use of supplements.

For this introductory post, we wanted to share some of the top advice we give to pregnant mamas in our practice about pregnancy and nutrition.

1  Don’t “Eat for two”—Eat for optimal health.  While you should listen to your body for what it tells you it needs, it’s important not to give into frequent cravings for junk or processed foods, sweet foods, and other calorie-packed treats.

Strive to eat a wide variety of minimally processed, whole foods.  Limit simple carbohydrates such as dairy and sweets and opt for veggies, meats (or other sources of protein) and a small amount of fruits. Eat organic whenever possible and avoid high mercury fish (such as shark, swordfish, king mackerel, walleye or tilefish).  Read more about fish here.

2  In terms of serving sizes and overall caloric intake, pregnant women only need about 200-300 more calories a day in the second and third trimesters—which is the equivalent to an extra small snack a day.

3  Protein, protein, protein.  Protein is so, SO important in pregnancy, and women need a lot of it during this period.  In fact, women should aim to consume about 4-6 servings totaling 80 grams of protein every day.  Women should strive to incorporate some protein into every meal and every snack throughout the day.

4  Frequent meals and snacks will help maintain a healthy blood sugar, which is important in pregnancy.  It can also reduce unpleasant conditions like nausea and fatigue.  Women should strive to eat every few hours, keeping meals smaller and snacks frequent throughout the day.

5  In terms of beverages, it is important to stay hydrated by drinking at least 6-8 cups of water every day.  Pregnant women should limit fruit juices and milk, which are packed with sugar, and reduce or eliminate caffeine.  Besides water, good liquids to consume in pregnancy include nutritive herbal teas (tisanes) such as nettle, raspberry leaf, and chamomile; EmergenC; and POM juice mixed with a little sparkling water.

6  No ice cream!  We know some of our mamas hate this one, especially during a Minnesota summer.  But we say this with good reason (and not to be mean!).  Ice cream is too highly concentrated with fat, sugar, and calories to eat safely on a regular basis during pregnancy.  Truly, we have seen the effects of frequent ice cream consumption on many women in our practice: they often have bigger babies and remarkably more difficult deliveries.    We strongly recommend that women avoid ice cream or strictly limit it to no more than a small serving once a week at the most.

7  While food aversions may keep you away from some foods (including vegetables), do your best to eat healthy despite these limitations.  We can work with you to come up with healthy choices that don’t make you gag at the sound of them.

8  Listen to your body and be kind to yourself.  Your body intuitively knows how to nurture its creations (i.e. your baby)—pay attention to how foods make you feel and to which foods you are drawn.  Practice kindness toward yourself during this time by nourishing your body not only with good foods, but with adequate rest, movement, and relaxation.

9  Enlist support.  Seek help from your partner or other close family/friends in meeting your nutritional needs (i.e. shopping for and making healthy foods).

10   Seek help from your midwives if you have any questions or concerns about healthy eating in pregnancy.

Stay tuned for more articles about nutrition in pregnancy.