Fit Pregnancy Nutrition Tips

Nutrition Tips


I would love to help you maximize your results while you are doing this challenge.

As you know... nutrition is everything.

ESPECIALLY DURING PREGNANCY, as what you eat affects your pregnancy and your baby.

You need nutrients, vitamins and minerals .... and more than usual in order to build and maintain the life system for your baby.


So, I'd like to piggy back on the fact that you decided to take this workout challenge, and help you make some tweaks in your nutrition.

These will help you:

  • Feel more energized
  • Help you reduce cravings so that its easier for you to eat healthy
  • Help you reduce overall weight gain


This week avoid the following foods:

  • Sugar: cookies, cake, ice cream, candy, chocolate, cereals, sweet tea's, soda, juices, etc.
  • Dairy: milk, yogurt, cheese (you may add a little cheese to add flavor to meals but don't eat cheese as snack)
  • Wheat/Gluten: pasta, breads, flour, crackers, pre-packaged foods.
  • Fried Foods: try not to eat out or eat pre-packaged or frozen foods or anything fried.


Make sure to eat every 2-4 hours a small meal or snack.

Every meal should include:

  • Lean Protein
  • Healthy Carbohydrate
  • Vegetable
  • Healthy Fat (in at least 2 meals per day)


Below, I have a PDF for you with a big list of examples of each of the foods above.

I know that can be confusing, so I wanted to make sure you have plenty examples.


I also have a 30-Day Meal Plan Calendar for you to use.

The meals are yummy and easy to make.

Take advantage that you committed to this and commit to making better food choices as well.

You will also find that below.


I know that it can be really hard to eat enough protein especially during pregnancy because you may feel nauseous or have morning sickness or have crazy aversions.


But protein is ESSENTIAL to your baby's growth and development of tissues and organs.

Protein also helps reduce your hunger hormone and makes you feel fuller longer so that it's easier to eat healthy.

It also helps stabilize blood sugar so you don't get cravings.


If you are struggling with eating enough protein, you may want to try mPower Protein Powder.

It's protein powder SPECIFICALLY FORMULATED FOR PREGNANCY.

It is soooooo delicious and can help you replace a meal or enjoy as a yummy snack.

You can also add it to your favorite healthy cookies, pancakes, muffins or smoothie recipes.


It also counts as a prenatal and probiotics, if you want to check out the other benefits of mPower as well as what the ladies have to say about the taste, texture and digestibility, CLICK HERE


I am attaching here a PDF with a table with all the different foods to give you an idea.

If you want a more thorough meal plan because you don't exactly know how to combine the foods and you don't have time to make a whole meal plan taking into consideration all the right nutrients for baby while making sure the foods are safe for pregnancy, you may love the 2-Week Healthy Prego Meal Plan thats included in the 21 Day Pregnancy Challenge.


Remember.. prepping is key.

Make sure you have plenty good ingredients at home to make your meals and snacks.

I will be emailing you some healthy snacks soon (stay tuned to my emails).


Vitamins

It is very hard to get all the vitamins and nutrients we need through our diet, even when we are not pregnant, and with pregnancy nausea and aversions, it makes it even harder to get the right nutrients that your baby and pregnancy needs.


I'm sure your doctor already recommended and explained how important taking your vitamins is.

But here is my recommendations of vitamins that you are extra important to have right now.

Make sure you clear these with your doctor, but I'm pretty sure he already recommended you take these.


I partnered with a doctor to help me formulate the best vitamins possible at the best possible price so that it can be feasible for you to get the best quality vitamins while pregnant.


Here are the most important vitamins you need to take while pregnant that will have the best positive impact on your health this pregnancy and the proper growth and development of your baby.


Our MMF Vitamins are DOCTOR-FORMULATED, MEDICAL-GRADE, and the highest quality to ensure you actually absorb them. Most over the counter vitamins or drug-store vitamins are low quality and so your body doesn't absorb them, which means {waste of money + no health benefits}.


Here are the MMF Vitamins, we are so proud of.

I take these myself on a daily basis, and of our 200,000 pregnant mama's we've worked with, most of them take them as well.


You will be able to see on each link what the benefits are to you, your pregnancy and your baby.

You can click on the actual name of the supplement to be taken to its link, and you can purchase them all together.


What I will do for you since you are doing the challenge, is that I will give you a discount of 20% off your entire order of [$40 or more].

Use this discount code at checkout: 20OFFNEW


  • Vitamin B12: The best energy & mood booster, helps reduce/diminish nausea and morning sickness, great for immune function, important for the baby's neural function and development.
  • Fish Oil: helps reduce inflammation, promotes immune function, fetal development.
  • Folate.... NOT Folic Acid: crucial for fetal development.
  • Vitamin D: important for the absorption of calcium (crucial), supports immune function, healthy cell division and bone health.
  • Prenatal vitamin (mPower protein contains this)
  • Collagen: will help prevent stretch marks, strengthens immune function, boosts gut health and helps increase muscle mass. It also helps strengthen joints which is important during pregnancy.
  • Probiotics: Reduces risk of preeclampsia, gestational diabetes, supports growth and development of baby reduces risk of postpartum depression, helps improve digestion and absorption of vitamins and nutrients so mom and baby see the effects, helps baby's brain health.


Water

Staying hydrated is important both for the baby and for you.


You should be drinking 1/2 your body weight in POUNDS, in OUNCES of water.

So, if you weigh 200 lbs, you should drink minimum 100 ounces of water.


On days you exercise, you should drink about 20% more.

If you don't want to retain a ton of water which will make you feel bloated and uncomfortable as well as increasing the pounds on the scale, make sure to at least drink half your body weight in ounces of water.



Here is a 30-Day Meal Plan for you to try.

Theres tons of yummy recipes and a great guide to help you make meal planning easier.


You can click on each meal and it will take you to the recipe on my blog, where you can print or save the recipes if you would like.

I hope it helps.


If you would like an easier plan with shopping lists, and more pregnancy specific, I do have a PREGNANCY DIET PLAN, that you can use for the rest of your pregnancy.

The meals are easy, delicious and has all the nutrients you and your baby need.


You have lots of options, so take this time that you committed to doing this challenge, to commit to eating healthier too.

After all, what you eat is affecting your baby and your pregnancy and our bodies rely on vitamins and nutrients to support the pregnancy and built the ecosystem for your baby to grow and flourish in.

Which is why our requirements for certain foods, like pregnancy are increased during pregnancy.


Click on the link below to download the 30-Day Meal Plan Calendar.

30-Day Meal Plan 3_opt.pdf
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