Podcast for pregnant Veterans covers the entire maternal diet


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In this series we are covering the entire maternal diet… from what to eat when you are thinking of starting a family to feeding your newborn.

How exciting to think about becoming a momma. As you are thinking about starting a family and making that decision to try to get pregnant, we want to help you prepare now to allow for a smoother transition to a healthy pregnancy. There is a ton of information out there and it can be overwhelming and confusing.

I want to be the first to tell you that you definitely do not have to wait until you have that little bundle of joy to start eating well for you. But now certainly is the time to review your eating habits. It is both beneficial and easier to overhaul your habits prior to becoming pregnant.

It is always a good idea for everyone to add in nutrient dense meals and snacks. In this episode discusses the 10 Tips that anyone can follow. Whether you are planning for your first time or if you are an experienced mom wanting to expand your family.

Lifestyle tips prior to pregnancy

  • Getting off birth control and ensuring essential nutrients.
  • Assess your current weight.
  • Assess your current meals and snacks.
  • Ensure healthy hydration.
  • Ensure healthy supplementation.
  • Daily exercise.
  • Reduce stress.
  • Get enough sleep.
  • Start healthy eating practices now.
  • Take care of you!

Visit Fresh Focus.

Action steps

Let’s look at your meals and snacks each day as well as your eating pattern for the last few weeks. Choose 2-4 well rounded meals, less processed foods, and more fruits and vegetables, including a good source of protein with each meal. Add in healthy fats and limit your sugar intake.

  • Make a mid-morning snack swap. Instead of a pastry or donut, try a yogurt with sliced almonds and pumpkin seeds or oatmeal.
  • Aim for 4 to 5 fruits and vegetables with two being leafy greens. Vegetables provide healthy doses of vitamin A, vitamin C, iron and magnesium. Fruits provide vitamin A, vitamin C, potassium and fiber!
  • When able, eat at the table versus always eating in front of the TV or on your phone. Unplugging and enjoying food will help you be more mindful when you eat! Starting this practice now will help you make the most of family meals after baby is born.

The Marion VA dietitians are here to help you answer your nutrition related questions. Stay tuned for the rest of this podcast series to gain more valuable ways to be and stay healthy. For more information on reproductive health, talk with your health care provider.  Contact your primary care provider or women’s clinic for more VA wellness and maternity information.


Beth Blair, LDN, is a registered dietitian nutritionist. She serves Veterans out of the Evansville Healthcare Center within the Marion VA Health Care System. Blair received her education from Western Kentucky University and completed Dietetic Internship at Indiana University Medical Center. She has been with VA for over eight years. She enjoys teaching the MOVE! Weight Management Program and helping Veterans focus on attainable goals to help jump start their health and wellness journey

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