Nutrition for Pregnancy Registered Dietitian

Nutrition for Expectant Moms: Fueling a Healthy Pregnancy in NYC


Nutrition for Expectant Moms: Fueling a Healthy Pregnancy in NYC

Hey there, expectant moms of NYC! We know that pregnancy can be an incredibly exciting and transformative time in your life. At Physical Equilibrium, we are here to support you every step of the way on your journey to a healthy and happy pregnancy. Today, we want to talk about the importance of nutrition and how it can fuel a healthy pregnancy for you and your little bundle of joy.

Eating for Two: Myth or Reality?

One of the most common phrases you’ll hear during pregnancy is “eating for two.” But is it really necessary? The answer might surprise you. While it’s true that you do need some extra calories to support your growing baby, the idea of doubling your food intake is more of a myth than a reality. In fact, during the first trimester, you don’t need any additional calories at all. In the second and third trimesters, an extra 300-500 calories per day is usually enough to meet your baby’s needs.

Quality Over Quantity

When it comes to pregnancy nutrition, quality is key. Instead of focusing on eating more, focus on eating nutrient-dense foods that will nourish both you and your baby. Aim for a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide the essential vitamins, minerals, and macronutrients needed for a healthy pregnancy.

The Power of Protein

Protein is particularly important during pregnancy as it supports the growth and development of your baby’s tissues. Including lean sources of protein such as chicken, fish, beans, and tofu in your meals and snacks can help meet your increased protein needs. Don’t forget to also include sources of iron, calcium, and folate, which are crucial for a healthy pregnancy.

Hydration: Drink Up!

Staying hydrated is important for everyone, but it becomes even more crucial during pregnancy. Drinking enough water can help prevent constipation, reduce the risk of urinary tract infections, and support the circulation of nutrients to your baby. Aim for about three liters of water per day, and listen to your body’s thirst cues to ensure you’re staying properly hydrated.

Cravings: To Indulge or Not to Indulge?

We all know that pregnancy cravings can be powerful and sometimes seemingly impossible to resist. While it’s okay to indulge in your cravings every now and then, it’s important to do so in moderation. Opt for healthier alternatives when possible, like swapping out ice cream for a yogurt parfait or choosing dark chocolate instead of milk chocolate. Remember, your goal is to fuel your body with the nutrients it needs, while still enjoying the occasional treat.

  • Focus on eating nutrient-dense foods
  • Include lean sources of protein
  • Stay hydrated with around three liters of water per day
  • Indulge in cravings in moderation

At Physical Equilibrium, we understand that each pregnancy is unique, and we are here to provide personalized support and guidance to help you navigate the challenges and joys of pregnancy. Our Prenatal and Post-Natal Personal Training programs are designed specifically to help women prepare for giving birth and recover afterwards. Our team of experienced trainers will work with you to create a fitness routine that is safe, effective, and tailored to your individual needs.

Located at the DuMont Building, 5th floor, 515 Madison Ave, New York, NY 10022, we are conveniently situated to serve the needs of expectant moms in NYC. You can reach us via text or call at +19178736100.

Feel free to fill out our Contact Page to ask us any questions or for more information.

To check out our class and event schedule, visit https://physeq.com/schedule/.


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