8 Pregnancy Health Boosters – Nutrition & Hydration Tips

Main takeaways:

  • Coffee substitute ideas while pregnant and More
  • Get Nutrition (And reduce nausea) naturally from 1st trimester onward
  • Prenatal nutrition: Little things that go a long way 


Think of microgreens as toddlers. They aren’t infants (those would be sprouts!). They're not yet kids...or adults (which would be more recognizable to you in a grocery store.)

What’s great about them?

A little bit goes a long way! They are nutrient-dense!

Microgreens are any grain, herb, or vegetable that has grown more than a little spout. They are still a long way away from growing into their full size. This means microgreens are uniquely packed with condensed flavor, antioxidants, and nutrition.

According to studies by the USDA, microgreens can have up to 40x times the nutrition of their mature counterparts. As a plant grows, it distributes these qualities throughout its larger structure.

Think about it...human toddlers have SO much energy. Why wouldn’t plant toddlers, too?

So, when first-trimester nausea hits, this is a GREAT option. You can grow them in small batches at home with minimal energy, and, you don’t have to worry about a lot going to waste.

You don’t have to wait forever to pick them!

Microgreens are approximately 1 to 3 inches tall. They're usually harvested once the plant's first true leaves have emerged. This typically takes 7-21 days.

Microgreens are yummy!

They have a dynamic flavor profile. They're packed with more vitamins, minerals, and antioxidants per weight than larger-sized greens. These powerhouses are great in salads, smoothies, and juices, or used as a garnish.

You can put them in anything!


For proof of how ginger can help nausea, look no further than this systematic review. They monitored ginger's nausea impact on 1,278 pregnant women. 

Taking small amounts of ginger (< 1500 mg) did not reduce vomiting episodes. But it did bring nausea relief compared to the placebo.

How does it work?

  • Ginger can increase gastric contractility
  • Speed up gastric emptying
  • Increase the gastro-intestinal transit time of meals

All these things can decrease the feeling of nausea.

What do I do with it?

  • You can grate a little into some warm water and make fresh ginger tea.
  • Chop some up when you sautee your onions and garlic and incorporate it into a stir-fry.
  • Add a little to your smoothies.


Like all things, moderation is important. This study says smaller doses are better. Ginger can reduce your blood’s ability to clot. So it’s advised to be extra mindful of not over-ingesting it during later stages of your pregnancy.


Tumeric’s anti-inflammatory properties are becoming increasingly known. This is GREAT news since inflammation is a primary source of discomfort and disease in the body.

Low-grade chronic inflammation is associated with postpartum depression. Turmeric's compounds protect the nervous system against environmental toxins. The antidepressant benefits of this have been known for a long time.

New research is coming out with an extra bonus value of turmeric for pregnant women.

According to this 2020 study, it can also help reduce the likelihood of gestational diabetes.

Basically, when pregnant, you want your body’s blood vessels to stay open. You want to circulate as much blood to the uterus and placenta as possible. When this doesn’t happen, preeclampsia can occur. PE occurs in 2–8% of pregnancies, and it is a leading cause of maternal and fetal morbidity and mortality. Human studies are still being conducted to see what dosage, if at all, specifically helps reduce the risk of PE.

What do I do with it?

This is a little crazy... but I like to sprinkle a little bit of organic turmeric powder if making scrambled eggs in the morning. A more normal option is to make “golden oatmeal”. Just lightly sprinkle it in my oatmeal bowl with cinnamon, ginger, chia seeds, and flax seeds.


Don’t ever try to self-medicate without talking with your doctor. Just because something is “natural” doesn’t always mean it’s “safe”, especially in large quantities. Contact your doctor immediately if you have any of these symptoms:

  • Headaches
  • Swelling
  • Decreased urine output
  • Shortness of breath
  • Lack of energy
  • Pain

4.Sea Moss

Ok. This is my weird one. But, I find it fascinating!

Sea moss, also called red algae, contains over 90% of essential nutrients needed by the human body. It's loaded with minerals like folate and iodine. Folate is SO important for prenatal health,. It’s been shown to reduce the likelihood of your baby developing spina bifida. If you’re vegan or, had to cut out dairy while nursing, this can be a nice way to make sure you’re getting the amino acids you need.

What do I do with it?

The recommendation is to incorporate 100-1000 mg/day.

I like to make a gel out of it and add it to soup and make salad dressings with it!


  • Be sure to talk to your doctor if you're taking any kind of thyroid medication or have thyroid-related conditions.
  • Also, be sure you’re not getting a man-made kind! It doesn’t taste as good and isn’t as nutritious.

5.Red Raspberry Leaf Tea

This plant is super rich in iron. It can help tone the uterus, increase milk production, decrease nausea, and ease labor pains.  Many pregnancy teas contain red raspberry leaves. It does wonders to help promote uterine health during pregnancy. There is some controversy about whether this should be used throughout pregnancy or just in the second and third trimesters. Many health care providers remain cautious and only recommend using it after the first trimester. 

6.Alfalfa Tea

This is a good one (like everything...in small doses!) for later stages of your pregnancy and postpartum. Alfa has Vitamins A, D, E and K. Vitamin K is particularly good in later pregnancy to prevent postpartum hemorrhage. It also helps with breastmilk production!

7.Chia Seeds

I love these little things.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a one-ounce serving of chia seeds has

  • 131 calories
  • 8.4 grams of fat
  • 13.07 grams of carbohydrate
  • 11.2 grams of fiber
  • 5.6 grams of protein
  • 18% daily calcium
  • 27% phosphorus
  • 30% manganese
  • No sugar

Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds!

What to do with them?

  • Use them as an egg replacement when cooking
  • Make chia seed pudding
  • Sprinkle them in cereal or oatmeal or pancakes.

8.Electrolyte Tablets

Staying hydrated while pregnant is essential for warding off headaches, fatigue, constipation, UTIs, etc.

I like electrolyte tablets and drops over electrolyte sports drinks. They do what they need to... without adding high fructose corn syrup.

If you are not a “water person” or would like a tasty beverage to substitute your morning coffee  I recommend trying Nuun or Hi-Lyte.

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