WBC Nutrition Committee: Pregnancy and post pregnancy meal adjustments

By Dr. Phillip Goglia

meal# 2 … no shake option — real food only

meal# 4 … full starch portion at lunch, like 1 cup rice 8 oz yam etc. … not ½ starch portion

meal# 5 … changes to ½ to full cup Greek yogurt with fruit 1

meal# 6 … changes to a fruit 1

meal# 7 fatty fish 1x weekly, otherwise it is a rotation of boneless skinless chicken breast or lean steak like filet flank or hanger or turkey breast / turkey burger … proteins are rotated daily 8 oz portions — additionally ½ starch portion like 4 oz yam ect is added to dinner meal

vegetables should be high iron choices like kale / spinich / beets / asparagus / broccolli /

meats should be grilled / steamed / baked / broiled

no beans … or legumes unless soaked for 24 houirs before cooking

vegetables should be high iron choices like kale / spinich / beets / asparagus / broccolli /

meats should be grilled / steamed / baked / broiled

no dairy ( with the exception of pregnancy and breast feeding) / no yeast no mold no gluten no refined sugar

priority:

no:

dairy… all ( with the exception of pregnancy and breast feeding)

gluten

yeast

mold

fermented foods

bread

butter

sauces

refined sugars