Healthy Eating Tips for Pregnant and Breastfeeding Moms


As an expecting or breastfeeding mom, maintaining good health and eating balanced meals is a must. Here are some tips to help you ensure you are eating right for your baby.

1. Quality is your top priority

Always make sure you have excellent options of whole grains, fresh fruits and good quality meats. Being pregnant is not an excuse to eat everything that is sinful and rich. Find a balance.

It is known that breakfast must be the heaviest and most important meal of the day. So if you need to host a party, you can tweak your special gatherings by having breakfast parties or special luncheons so you won’t have to binge during dinner time. Several studies prove that metabolism tends to slow down right before bedtime. So, better to eat heavy when the sun is out rather than at dinner time.


2. Smart Food Choices

Opting for home-cooked meals instead of store-bought ones is always the excellent choice. You get to create delicious and healthy recipes plus you’re assured that the ingredients are all in good quality. True health starts when you are in control of what goes into your food.


3. Movement and Exercise

Allow yourself to move and be active. Regular physical activity is known to help the release of happy hormones (endorphins, oxytocin, and endorphins) which eventually relieves stress and allows normal function in your entire system. Small consistent movements also contributes to blood circulation. A simple walk around your favorite mall for 45 minutes to an hour (broken down or continuously) should be more than enough.

For breastfeeding moms, stress also inhibits the normal supply of milk, so moderate physical activity helps you to loosen up, relieve stress and have adequate supply of milk for your child.

4. Timing is everything

Allow 2-3 hour time intervals so your system can digest and burn your food completely. The idea of eating every 2-3 hours is the thermic effect of food, which we believe helps you burn those unnecessary fats. 

Don’t allow yourself to feel hungry before you even consider eating. Remember, when you feel hunger, you are more likely to crave for junk and fast food. 


Eating healthy is not about depriving yourself. Rather, it is about making smart food choices. Learning to do this now while you are pregnant or breastfeeding is good practice for developing the lifelong habit of making healthy food choices for your baby and your family



Harvie De Baron’s Sports Nutrition knowledge came from a Diploma in Sports Nutrition from Oxford College with high distinction. The practice evolved and became a source for nutrition information not just for athletes but for anyone who wanted to improve their quality of life. Harvie also holds a Certificate III in Fitness from the Australian Fitness Network. 

Harvie lives by his principle “transform your health through the healing power of food.” He believes that, as a nutritionist, he has to be credible in terms of his health, lifestyle and eating habits. 

At present, Harvie specializes in working with individual clients, focusing on improving the conditions such as diabetes, hypertension, adrenal issues, and high cholesterol.