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Pregnancy Nutrition 101

Within this past year we have been so lucky to have many new babies from H3 Staff mothers. Rosie Quistian, is one of the wonderful cooks in the H3 kitchen and we are sad, yet happy, to see her go on her maternity leave today. She is 9 months pregnant and we wish her and her new baby boy the best of luck. He is very lucky to have her as his mother. 

Along with hormonal changes, painting rooms and baby showers; nutrition plays a big part in pregnancy and nursing. There is no magic formula for a healthy pregnancy diet. Actually, the basic principles of nutrition remain the same: lean proteins, whole grains, fruits and vegetables. That said, there are a few nutrients during pregnancy deserve special attention. Here are a few tips on basic pregnancy nutrition:

Nutrient Benefit Source
Folate and Folic Acid Prevent birth defects Green leafy vegetables, citrus fruits, and fortified cereals
Calcium Strengthens bones Dairy products, spinach, fortified cereals, and fortified fruit juices
Vitamin D Promotes bone strength Fatty fish (tuna or salmon), eggs, and asparagus
Iron Prevents anemia Lean red meat, poultry, fish, and nuts
Protein Promotes growth Lean red meat, poultry, fish, eggs, lentils, and peanut butter


Nutrition is key during pregnancy and while nursing. I know immediately when you deliver the baby you are excited to work-out and cut calories but remember to be mindful of your baby if you are nursing, maintain a proper calorie count.

Best of luck to Rosie Quistian and her new beautiful family, enjoy the exciting journey!

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