PREGNANCY — CALM & SOVEREIGN

Why now

Aim for consistent protein, iron, choline, DHA, iodine; gentle electrolytes; simple movement.

Plate template

  • ½ plate veg/greens, ¼ plate whole carb, ¼ plate protein + healthy fat.

  • Protein 80–100 g/day minimum; fluids 2–3 L/day.

Key foods

  • Eggs (choline), salmon/sardines (DHA), beef/lamb (iron), legumes.

  • Iodised salt; dairy/yogurt or calcium equivalent.

  • Ginger/lemon for nausea; small, frequent meals.

Plates

  • Lamb + kumara + green veg + mint yogurt; mineral water with lemon.

  • Egg-fried rice with peas and greens (well cooked), sesame oil.

  • Snack: cheese + fruit; yogurt + flax; broth + toast.

Safety (short)

  • Avoid high-mercury fish (shark/swordfish); deli meats & soft cheeses unless heated; limit liver to small serves; food hygiene strict.

  • General info only; follow your provider’s advice.

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