On today’s episode, Elle and Taylor are joined by Kristen Wood, a registered dietitian to talk about diet and nutrition during pregnancy and postpartum. They discuss important nutrients for pre-conception, during pregnancy, and postpartum. They talk about how the healthy plate method of eating (as opposed to the food pyramid a lot of us grew up with), when pregnancy cravings can be dangerous, and how to give yourself some grace.
“The reason that I think folate is so important is that it’s used to close what we call the neural tube while we’re developing the baby inside – so that includes the brain and the spinal cord all as one unit.” – Kristen Wood
“I say ‘pre-conception’ instead of ‘prenatal,’ because that neural tube is closing the first 17-30 days of gestation, and most women don’t even know they’re pregnant until about 57 days.” – Kristen Wood
“Another nutrient for preconception is iron. In general, women cannot get enough iron as it is.” – Kristen Wood
“The last one as far as preconception is concerned is calcium, and that’s because by the time we’re 23, 25-years-old roughly, we’ve already achieved peak bone mass.” – Kristen Wood
“Our body’s preferred fuel source is carbohydrates, which are things like fruits, vegetables, grain products.” – Kristen Wood
“We want half of our plate at meals to be low-carb or non-starchy vegetables… A quarter of that will be grains… That last quarter is where we get our protein.” – Kristen Wood
“Fruits tend to fall onto that half of our plate where we have our non-starchy, low-carb vegetables, or we can have just a small piece of fruit on the side.” – Kristen Wood
“Balance is pretty much the name of the game with nutrition, regardless of what we’re talking about.” – Kristen Wood
“It’s finding that happy balance between what you like taste and preference-wise, and than what’s good for us nutrition-wise, as well as nutrients.” – Kristen Wood
“I like to ascribe to the theory that if we’re craving something, our body is saying ‘Hey, we need something from this.’” – Kristen Wood
“The only time you have to worry with cravings as far as nutrition is concerned with pregnancy is when you’re wanting things like dirt or laundry detergent or ice cubes, cause that’s actually a condition.” – Kristen Wood
“In our normal lives when we’re non-pregnant, we need 0.8 grams of protein per kilogram of body weight. But once we get into pregnancy, since we’re developing a baby and building all of these new muscles and organs, our needs actually go up to 1.1 grams per kilogram for protein.” – Kristen Wood
“What we really need fat for during pregnancy is for brain development, cause at least 60% of the brain is composed of some kind of fatty acids.” – Kristen Wood
“If we are breastfeeding, we’re not quite returning to our ‘normal’ body and our normal metabolism because it actually takes an extra 500-600 calories a day to produce that milk to feed the baby with.” – Kristen Wood
“Ultimately, at the end of the day, a fed baby is all that really matters. It doesn’t matter how you fed them. They received nutrition, and that’s the most important part.” – Kristen Wood
“Water is super important for women who are breastfeeding because you are producing a liquid in your body, and you need so much stinking water when you are breastfeeding!” – Kristen Wood
“If pumping isn’t working for you personally, try a different pump!” – Elle Kennedy
“Yup, dietitians eat cupcakes! PSA” – Kristen Wood
“Just know that nobody’s perfect. There’s going to be days where you eat total pizza, high fat – what we think of as ‘junk foods.’” – Kristen Wood
“Give yourself some grace. Eat the cupcake if it’s gunna make you happy, because a happy mama, a happy parent, is gunna lead to happier outcomes across the board!” – Elle Kennedy
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Today’s guest: Kristen Wood, R.D.
Kristen Wood, MS RD is a Registered Dietitian in Southern California. She presently works as an outpatient dietitian. Her passions include accessible nutrition education and mindful eating practices. She has published research on restrictive eating behaviors and its outcomes in female adolescent distance runners. In her free time, she enjoys swing dancing, aerial fitness, and cuddles with her cat & puppy.
You can find her on Instagram @nutritionbykristenrd and on her website nutritionbykristenrd.com
Resources related to today’s episode:
My Favorite Lactation Cookie Recipe – This links to several. I personally used the first one and loved it, but please use the one that works best for you!!
Who are Elle and Taylor?
Elle Kennedy is a maternity, birth, and family photographer and doula based in Orange County, California. She’s a mother of two, a member of the LGBTQ+ community, and an advocate for consent and respect for personal preferences during pregnancy, labor, birth, and postpartum. She homeschools, is polyamorous, loves tea and scones, and loves using her free time to create and bake.
Dr. Taylor Garcia is a Webster Certified Chiropractor located in the Orange County, California area, with a family practice that focuses on pregnant persons and babies. She is currently going through the International Chiropractic Pediatric Association’s certification program and plans to have that completes by 2021. While not a mama yet, she is the consummate “mom friend,” and hopes to adopt with her partners in about 5 years. She is part of the LGBTQ+ community and polyamorous. She believes in focusing on health and wellness from before birth, and using that as a firm foundation for health and wellness throughout life. She believes in the importance of connection and consent in all aspects of life. She is a dancer, a writer, a bookworm, and a fan of music and musicals.
Facebook: Elle Kennedy Photography
Facebook: Dr. Taylor Garcia, DC