As an Atlanta doula, one of the most common questions we hear is: how do I fuel my body for labor, recovery, and beyond?
I was so excited when Morgan asked me to photograph and video her birth at Atlanta Birth Center. Being invited into such an intimate, once-in-a-lifetime moment is always a privilege, but this one felt extra special. I knew from the very beginning that her story and her perspective as a dietitian mama would be something worth sharing far beyond the delivery room. That’s why I’m so excited to feature her words here on the blog, alongside the images and video from her birth. It’s the perfect blend of beauty, wisdom, and real motherhood.
From Morgan, RD:
When it comes to pregnancy nutrition and postpartum recovery, food truly is medicine. As a registered dietitian specializing in maternal health, I’ve seen firsthand how the right nutrition can support a healthy pregnancy, smoother birth, and faster postpartum healing. While every body and every pregnancy is unique, there are key nutrition strategies that can make a big difference for both you and your baby.
1. Give Your Body Grace During Pregnancy & Postpartum
Pregnancy and postpartum bring enormous changes. Your body will shift, stretch, and look different—and that is normal. Instead of focusing on appearance, tune into your hunger and fullness cues. Remember, your body knows what it needs. This is a season of growth and transformation—physically, emotionally, and spiritually.
2. Prioritize Protein at Every Meal
If there’s one nutrient to track during pregnancy, it’s protein. Protein supports everything from baby’s development to your energy, mood, and postpartum recovery.
Aim for 20g of protein per meal and 10g per snack (around 80–100g per day).
Great options: eggs, Greek yogurt, lean meats, beans, lentils, tofu, and protein powders. Protein can help reduce first-trimester nausea, sustain energy in the second trimester, fuel baby’s rapid growth in the third trimester, and promote healing after birth.
3. Prenatals Aren’t Enough — Key Supplements to Consider
A quality prenatal vitamin is a great foundation, but it’s not the full picture. Always consult your provider first.
- DHA (commonly 200–300 mg/day; some clinicians use ~600 mg/day): Supports fetal brain/eye development and may lower some risks in pregnancy.
- Iron (gentle forms like bisglycinate): Helps prevent anemia and supports oxygen transport; pair with Vitamin C for absorption.
- Vitamin B12 & Folate (methylated forms): Key for blood health and fetal development.
- Vitamin D: If deficient, repletion can support overall health; discuss testing/dosing with your clinician.
- Magnesium: Can support sleep, mood, and may reduce some hypertensive risks in pregnancy.
- Choline: Crucial for baby’s brain and nervous system—especially if you don’t eat eggs daily.
- Probiotics: May support gut/vaginal health for some; products/strains vary, so talk with your provider.
4. Find Joy in Food
Pregnancy often comes with overwhelming “eat this, not that” advice. Instead of fear-based nutrition, focus on trusting your intuition. Food isn’t just fuel—it’s also joy, comfort, and connection. Whether it’s choosing nourishing meals during pregnancy or sipping bone broth in postpartum, remember: you are capable, and your body is wise.
5. Postpartum Nutrition Matters Even More
The fourth trimester is a time of deep healing and replenishment. Your postpartum meals should be simple, soothing, and nutrient-dense:
- Warm broths with added protein for hydration and recovery
- Easy-to-digest cooked vegetables and soft proteins
- Frequent, small meals to stabilize blood sugar
- Hydrating drinks like coconut water, teas, or electrolyte powders
For example, after my own birth, my first meal was a protein-boosted veggie broth, followed by coconut water and takeout from my favorite Indian restaurant. Sometimes the simplest foods are the most nourishing.
Final Thoughts
Every pregnancy and postpartum journey is unique, and nutrition plays a powerful role in how you feel during this chapter of life. By prioritizing protein, supporting your body with key supplements, and finding joy in food, you’ll be laying a strong foundation for both your health and your baby’s.
For personalized nutrition support that’s often covered by insurance, connect with Morgan Bettini, RD at usenourish.com or email morgan.bettini@gmail.com to book a consultation.
Every birth story deserves to be remembered with beauty and care. If you’re looking for an Atlanta doula who also offers maternity, birth, or newborn photography, I’d love to capture your story from bump to baby and beyond.