Prenatal Nutrition: Supporting You and Your Baby From the Very Beginning

Pregnancy is a time of incredible change — physically, emotionally, and nutritionally. Whether you're newly pregnant or planning ahead, knowing how to nourish your body can feel empowering but also a little overwhelming.

At Nourish and Grow, I work with expectant parents in Lincolnshire to provide clear, compassionate guidance on how to meet your nutritional needs during this important time — without the pressure to be “perfect.”

🌱 Why Prenatal Nutrition Matters

During pregnancy, your body works hard to support your growing baby — building organs, bones, a brain, and everything in between. Good nutrition helps ensure:

• Healthy growth and development for your baby

• Reduced risk of pregnancy complications (like anaemia or gestational diabetes)

• Improved energy and immune support for you

• Better preparation for labour and recovery postpartum

Nutrition in pregnancy isn’t just about eating “for two.” It’s about eating for strength, stability, and steady growth.

🥗 Key Nutrients in Pregnancy (and Where to Find Them)

There are a few nutrients that become especially important during pregnancy:

Folate

• Supports neural tube development and reduces the risk of neural tube defects

• Found in: leafy greens, beans, fortified cereals, and supplements

Iron

• Needed for increased blood volume and to help prevent anaemia

• Found in: red meat, lentils, leafy greens, and fortified cereals

• Iron absorption is boosted by vitamin C (e.g. orange juice or peppers)

Calcium & Vitamin D

• Important for baby’s bones and teeth

• Found in: dairy products, fortified plant milks, oily fish (vitamin D also needs supplementing in most cases)

Omega-3 Fatty Acids (especially DHA)

• Crucial for brain and eye development

• Found in: oily fish (e.g. salmon, sardines) or algae-based supplements for vegetarians/vegans

Choline

• Supports baby’s brain development

• Found in: eggs, soybeans, lean meat

🤔 Common Challenges in Pregnancy Nutrition

You might be:

• Struggling with nausea and food aversions

• Unsure about what’s safe to eat

• Feeling tired and unmotivated to cook

• Managing dietary restrictions (vegetarian, vegan, gluten-free, etc.)

• Worried about weight gain or cravings

These are all common — and they don’t mean you’re doing anything wrong. The key is to work with your body, not against it.

💬 How I Can Help

As a Registered Dietitian based in Lincoln, I offer personalised, realistic support through:

• 1:1 nutritional assessments and advice

• Trimester-specific guidance tailored to your needs

• Supplement reviews and food safety tips

• Support for nausea, reflux, cravings, and food aversions

• Vegetarian and special diet planning

You’ll leave with a clear plan that fits your life — no food guilt, just encouragement and clarity.

💛 Your Nutrition, Your Way

Pregnancy is different for everyone. Your nutrition support should be, too.

Whether you're in your first trimester or preparing for birth, I’m here to help you feel more confident in your choices and more connected to your health.

If you’d like support with your pregnancy nutrition, I’d love to hear from you.

📍 Based in Lincoln | Supporting families across Lincolnshire📩 Book your session at Nourish and Grow today