Dr. Lori Gore-Green | Women's Health Professional

Dr. Lori Gore-Green's Portfolio of Experience as a Women's Health Professional

Nutrition During Pregnancy: What Every Expecting Mother Should Know

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Pregnancy is a time of extraordinary change and development—not just for the baby, but for the mother as well. One of the most important factors that influence a healthy pregnancy is proper nutrition. What you eat while pregnant can affect everything from the baby’s organ development to your own energy levels and immune strength. Understanding your nutritional needs can make a world of difference for both you and your growing baby.

Why Nutrition Matters

During pregnancy, your body works overtime to support your baby’s development. Nutrients from your food help form the baby’s brain, bones, organs, and immune system. At the same time, your body requires additional energy and nutrients to maintain your own health. Poor nutrition can lead to complications such as low birth weight, premature delivery, and gestational diabetes.

Key Nutrients for Pregnancy

  1. Folic Acid
     Folic acid is crucial in preventing neural tube defects in early pregnancy. It supports the baby’s brain and spinal cord development. Women are advised to take at least 400–600 micrograms daily, starting before conception if possible.
  2. Iron
     Iron helps your body make extra blood to support your baby. Low iron levels can lead to anemia, causing fatigue and increasing the risk of complications. Iron-rich foods include lean meats, beans, spinach, and fortified cereals.
  3. Calcium
     Calcium supports the development of your baby’s bones and teeth while protecting your own bone density. Aim for about 1,000 milligrams a day through dairy products, fortified plant-based milks, and leafy greens.
  4. Protein
     Protein is essential for cell growth and repair. Pregnant women should consume about 75–100 grams of protein daily from sources such as eggs, lean meats, legumes, and nuts.
  5. Omega-3 Fatty Acids
     These healthy fats aid in your baby’s brain and eye development. Safe sources include salmon, flaxseeds, and walnuts. Consider a prenatal supplement with DHA if needed.

Healthy Eating Tips

  • Eat small, frequent meals: To manage nausea and ensure a steady supply of nutrients, eat 5–6 small meals throughout the day.

  • Stay hydrated: Drink at least 8–10 glasses of water daily to support amniotic fluid levels and prevent constipation.

  • Limit processed foods: Minimize sugary, salty, and heavily processed foods which offer little nutritional value.

  • Avoid high-risk foods: Stay away from raw fish, unpasteurized cheeses, deli meats, and high-mercury fish like swordfish and king mackerel.

Supplements

While a well-balanced diet is ideal, most doctors recommend a prenatal vitamin to ensure you meet your nutritional needs. Talk with your healthcare provider about what supplement is best for you.

Final Thoughts

Good nutrition during pregnancy doesn’t require perfection—just thoughtful, balanced choices. Every meal is a chance to nourish your body and give your baby the healthiest start in life. By focusing on nutrient-rich foods and staying informed, you’re already taking a vital step toward a healthy pregnancy and beyond.

Navigating Motherhood and Entrepreneurship

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Navigating motherhood and entrepreneurship simultaneously is a challenging yet rewarding journey. Balancing the demands of raising children while pursuing entrepreneurial ambitions requires careful planning, adaptability, and self-care. 

Here are some key considerations and strategies to help navigate the complex intersection of motherhood and entrepreneurship.

Time management:

Efficient time management is crucial for juggling the responsibilities of motherhood and entrepreneurship. Create a schedule that includes dedicated blocks of time for both roles. Prioritize tasks, delegate when possible, and set realistic expectations. 

Establish a support system: 

Building a solid support system is vital. Surround yourself with family, friends, and mentors who can offer emotional support, practical advice, and assistance with childcare. 

Define boundaries: 

Clearly define boundaries between work and family life. Set specific working hours and communicate them with your family. Establishing boundaries helps create a sense of structure and allows for quality time with your children. 

Delegate and outsource: 

Learn to delegate tasks at home and in your business. Enlist the help of your partner, family members, or trusted professionals to share the load. Consider outsourcing certain aspects of your business, such as administrative tasks or marketing, to free up more time for family commitments.

Embrace flexibility: 

One of the benefits of entrepreneurship is the ability to create a flexible schedule. Take advantage of this flexibility to attend school events, doctor’s appointments, or spend quality time with your children. 

Self-care is essential: 

It’s easy for entrepreneurial mothers to neglect self-care, but caring for yourself is vital for overall well-being. Prioritize activities that promote physical and mental health, such as exercise, meditation, hobbies, or spending time with friends. 

Set realistic goals: 

As an entrepreneurial mother, setting realistic and achievable goals is crucial. Understand that your pace may be different from that of others, and that’s okay.

Build a flexible business model: 

Consider designing your business model to accommodate the needs of motherhood. Explore options such as remote work, flexible hours, or creating a business that aligns with your family’s values and lifestyle. 

Seek mentorship and guidance: 

Connect with other entrepreneurial mothers who have successfully navigated this journey. Seek mentors who can provide guidance and advice based on their experiences. 

Embrace the journey: 

Remember that being a mother and an entrepreneur is a unique and remarkable journey. Embrace the challenges and joys that come with it. Stay true to your vision and purpose, and remember that you are setting a powerful example for your children as they witness your dedication, resilience, and pursuit of your dreams.

Successfully navigating motherhood and entrepreneurship requires careful planning, adaptability, and self-care. You can find a harmonious balance between your roles as a mother and an entrepreneur by effectively managing your time, establishing a support system, setting boundaries, and embracing flexibility. Remember to prioritize self-care, set realistic goals, and seek guidance from mentors who have traveled a similar path. Ultimately, embracing the journey and staying true to your vision can create a fulfilling and meaningful life as a mother and an entrepreneur.