🌿 Nourishing You & Your Baby
Guidance from the Sage Acupuncture Team in Austin, TX
🥣 Why Nutrition Matters in Pregnancy
Pregnancy is a profound transformation, nutritionally, emotionally, and energetically. In Traditional Chinese Medicine (TCM), pregnancy is a time to nourish Blood, strengthen Energy (Qi), and preserve the vital Essence (Jing) for both you and your baby. In addition to your prenatal vitamin, a thoughtful, seasonal, and whole-food-based diet, and staying well-hydrated, helps support your body’s changing needs and sets the stage for a healthy, balanced postpartum recovery.
🥬 Core Nutrition
Iron + Blood Builders
Role: Prevent anemia, nourish the uterus
Recommended Intake: 27 mg/day
Food Sources (TCM Insight): Bone broth, lentils, molasses, goji berries (tonify Blood)
Amounts in Foods:
• Lentils (1 cup cooked): 6.6 mg
• Blackstrap molasses (1 tbsp): 3.5 mg
• Beef (3 oz): 2 mg
• Goji berries (¼ cup): 1 mg
Folate
Role: Supports neural development
Recommended Intake: 600 mcg DFE/day
Food Sources (TCM Insight): Leafy greens, lentils, avocado (strengthen Spleen Qi)
Amounts in Foods:
• Spinach (1 cup raw): 58 mcg
• Lentils (1 cup cooked): 358 mcg
• Avocado (½): 120 mcg
Omega-3s (DHA)
Role: Baby’s brain + nervous system
Recommended Intake: 300–500 mg DHA/day
Food Sources (TCM Insight): Sardines, wild salmon, flax (calm Liver Yang)
Amounts in Foods:
• Salmon (3 oz): 900–1500 mg DHA+EPA
• Sardines (3 oz): 1000 mg DHA+EPA
• Flaxseed (1 tbsp): 2300 mg ALA (plant form)
Calcium + Magnesium
Role: Muscles, bones, sleep
Recommended Intake:
• Calcium: 1000 mg/day
• Magnesium: 350–360 mg/day
Food Sources (TCM Insight): Almonds, sesame seeds, leafy greens (relax sinews, calm Spirit)
Amounts in Foods:
Calcium:
• Yogurt (1 cup): 450 mg
• Sesame seeds (1 tbsp): 88 mg
• Almonds (1 oz): 75 mg
Magnesium:
• Almonds (1 oz): 80 mg
• Spinach (1 cup cooked): 157 mg
Protein
Role: Tissue growth
Recommended Intake: 71 g/day
Food Sources (TCM Insight): Eggs, tofu, bone broth, chicken, quinoa (tonify Qi, nourish Essence)
Amounts in Foods:
• Chicken (3 oz): 26 g
• Egg (1 large): 6 g
• Tofu (½ cup): 10 g
• Quinoa (1 cup cooked): 8 g
Choline
Role: Brain development, placental health, methylation
Recommended Intake: 450 mg/day
Food Sources (TCM Insight): Eggs, liver, Salmon, Quinoa, Tofu, shiitake mushrooms, peanuts (nourish Essence, support Spleen Qi)
Amounts in Foods:
• Egg (1 large): 147 mg
• Beef liver (3 oz): 356 mg
• Salmon (3 oz cooked) 75 mg
• Chicken Breast (3 oz) 72 mg
• Tofu (½ cup firm) ~35 mg
• Quinoa (1 cup) 43 mg
• Shiitake mushrooms (1 cup cooked): ~55–60 mg
• Peanuts (½ cup): ~35–45 mg
Warming Cooked Foods
Role: Supports digestion and nutrient absorption
Food Sources (TCM Insight): Soups, congee, ginger, yams (fortify Spleen Yang)
Amounts in Foods:
• Ginger (1 tsp fresh): ~1 g
• Sweet potato (1 cup): Fiber + beta carotene
🌿 TCM Nutritional Guidance Through the Trimesters
1st Trimester – Rooting + Building Blood:
• Grounding, mineral-rich foods: congee, bone broth, liver, leafy greens
• Support Spleen and Stomach with ginger, barley, sweet potato
• Bland foods and gentle teas (ginger, peppermint) for nausea
2nd Trimester – Expansion + Nourishment:
• Blood and Yin nourishing foods: beet, black sesame, eggs, seaweed, chicken soup
• Add hydrating fruits (pear, watermelon, dates) in moderation
• Avoid dryness and excessive heat (fried foods, spicy meals)
3rd Trimester – Anchoring + Preparing for Birth:
• Strengthen Kidney Qi and Liver Blood: nettle, black beans, walnuts, lamb
• Continue warming foods to move Qi and Blood: cinnamon, fennel, garlic, brown rice
• Begin labor-prep teas or dates around 36 weeks if advised (Sage has lots of info and support for this stage)
Foods to Limit or Avoid During Pregnancy
Foods to Limit or Avoid During Pregnancy- Raw fish/meat/eggs – Risk of foodborne illness
• Unpasteurized dairy – Listeria risk
• High-mercury fish (e.g. swordfish, king mackerel) – Can harm baby’s nervous system
• Excess caffeine – Limit to ≤200 mg/day (~1 cup of coffee)
• Processed, fried, or overly spicy foods – May worsen heartburn or nausea; can contribute to Damp Heat in TCM
• Cold, iced drinks – Can weaken digestive fire (Spleen Yang)
🌅 Nausea and Vomiting
What Helps:
• Small, frequent meals to stabilize blood sugar
• Warm, bland foods like rice, broth, or ginger congee
• Ginger, peppermint, or lemon teas (harmonize Stomach Qi)
• B6 (25–50 mg/day), under practitioner supervision
• Acupressure (e.g. Pericardium 6 point)
Avoid:
• Skipping meals
• Strong odors and greasy foods
• Eating too quickly or too much at once
📘 Note:
First-trimester nutrition is based on stored nutrients from before conception, and the baby generally receives what is needed, even if your intake is temporarily reduced by nausea and vomiting, which affect up to 85% of pregnant people, provided that symptoms are not severe or prolonged.
Sage’s Full Recommendations for Morning Sickness
💥 Heartburn & Acid Reflux
Eat small, frequent meals and avoid lying down right after eating.
Limit spicy, greasy, or acidic foods like citrus and tomatoes.
Add 1 tsp of apple cider vinegar to 1/2 cup warm water and sip for relief.
Acupuncture can help regulate stomach acid naturally.
💩 Constipation
Stay hydrated and eat fiber-rich foods like leafy greens, chia seeds, and prunes.
Magnesium citrate can promote regular, gentle bowel movements.
Regular movement and acupuncture help improve motility and reduce bloating.
💧 Diarrhea
Stay well hydrated—coconut water or diluted electrolyte drinks can help replenish fluids.
Eat binding, bland foods like white rice, bananas, and applesauce.
Avoid dairy, greasy foods, or artificial sweeteners that can aggravate symptoms.
Acupuncture supports digestive regulation.
🌍 Resources
🍲 Meal Delivery:
• Lucky Lime Foods – Austin-based, seasonal, nutrient-dense meals
•Chiyo – Holistic, TCM-rooted pregnancy/postpartum nutrition food service
• Spirited Foods – Seasonal menus with various options like Mediterranean, Paleo, and AIP
🛒 Markets & Grocers:
• Wheatsville Co-op, Natural Grocers, Central Market, Sprouts.
• Farmers Market at Mueller (Sun), SFC Downtown (Sat)
Nutritionists:
• Amber Dawn (functional lab testing and animal-based nutrition coaching)
✨ We’re Here for You
Pregnancy isn’t just physical, it’s emotional and energetic too. At Sage Acupuncture, we support the whole person, blending clinical expertise with Eastern wisdom. Whether you’re navigating IVF, morning sickness, or just want to feel your best, we’re here with you every step of the way.
Every pregnancy is unique, and individual needs may vary. This information is for general informational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. For questions about any health concerns during pregnancy, please consult your healthcare providers.