Good Food To Eat

Nourishing, nutrient dense foods that make sense for busy lives



August 2011



Good Food to Eat When You’re Pregnant or Breastfeeding

Written by , Posted in Nourishing Traditions Basics - pregnant nutritionWhen a woman is pregnant or breastfeeding, she should always have a balanced,   nutrient dense diet. Good food to eat when you are breastfeeding should have all the complete and basic food groups.

According to the Weston A. Price Foundation, good food to eat when pregnant and breastfeeding should be decided by the quality and not the quantity of the food.


Here is an example of what a healthy daily diet includes:

  • Cod liver oil to supply 20,000 IU vitamin A and 2000 IU vitamin D per day
  • One quart whole milk daily, preferably raw and from pasture-fed cows per day
  • Four tablespoons butter daily, preferably from pasture-fed cows
  • Two or more eggs or egg yolks daily, preferably from pastured chickens
  • Three or four ounces fresh liver or pate, once or twice per week
  • Fresh seafood, several times per week, particularly wild salmon, shellfish and fish eggs
  • Two tablespoons coconut oil daily, used in cooking, smoothies or melted in hot water
  • Fresh beef or lamb daily from pastured animals, always consumed with the fat
  • Oily fish or lard daily, for vitamin D
  • Lacto-fermented condiments and beverages
  • Bone broths used in soups, stews and sauces
  • Soaked or sourdough whole grains
  • Fresh vegetables and fruits

Women who are pregnant or breastfeeding must always be aware of the intake of food they eat since all of this food would pass into their baby and to their breast milk. Good food to eat when breastfeeding should always be balanced and healthy.

Please be careful to avoid the following:

  • Trans fatty acids
  • Polyunsaturated vegetable oils
  • Refined and artificial sweeteners
  • Commercial fried foods
  • Junk foods
  • Soy foods
  • White flour
  • Soft drinks
  • Caffeine
  • Alcohol
  • Cigarettes
  • Drugs

When you are pregnant or breastfeeding – remember that you are eating for two and your diet should be nutrient dense so you have to be sure that the food you eat will have the essential nutrients needed. Good food to eat when breastfeeding will always be foods that would help you be healthy and have a stress-free pregnancy.

For more information about Nourishing Traditions when your baby comes, I highly recommend The Nourishing Traditions Book of Baby & Child Care, by Sally Fallon.