Nutrition & Exercise for Pregnancy: Supporting a Physiological Birth
Every expecting mom hopes for strength, calm, and confidence when labor begins, and those qualities are built long before contractions start.
At Our Birthing Center, we believe daily nutrition choices and movement are powerful building blocks for a healthy pregnancy, a gentle fourth trimester, and your best chance at a calm physiological birth.
Let’s look at how nutrition and exercise can work together to support your body’s natural ability to give birth.
Eat Like Labor is an Athletic Event
Labor needs to be viewed like an endurance event: steady energy in, powerful results out, and a dash of magic.
We recommend you aim for balanced meals that include lean protein, colorful fresh, organic produce, whole grains, and healthy fats.
It is important to add iron-rich foods like beans and leafy greens, combined with vitamin C sources, for absorption. Also include produce that contains calcium and vitamin D for bones.
Folate is a high-priority nutrient, and the CDC recommends 400 mcg of folic acid daily before and during early pregnancy to help prevent neural tube defects. This can easily be met with a prenatal vitamin and fortified foods.
Sources of protein: edamame beans, lentils, black beans, kidney beans, and chickpeas, poultry, lean meat, eggs
Sources of folate: fortified cereals, dark green leafy vegetables, citrus fruits, dried beans, peas, and lentils.
Sources of iron: Lean red meat, poultry, fish, beans, kale, Swiss chard, broccoli, peas, sweet potatoes, beet greens, parsley, thyme, and oregano. Always combine these with a source of vitamin C to help the absorption of the iron.
Sources of vitamin C: Oranges, grapefruit, strawberries, kiwi, bell peppers, broccoli, and tomatoes. Drizzle lemon juice over spinach, include tomatoes in a lentil stew, serve citrus juice with an iron-fortified breakfast cereal, or eat meat with bell peppers.
Smart, Safe Movement
For most healthy pregnancies, we recommend spreading activity across the week:
Brisk walks.
Swimming
Stationary cycling
Prenatal strength circuits.
Mobility and pelvic floor exercises, e.g., gentle squats, Kegels, hip openers, and diaphragmatic breathing, will support optimal fetal positioning and comfort. We use the “talk test” to keep intensity moderate: you should speak comfortably while moving.
If anything feels off, pause and check in with your support team.
Build Functional Strength for the Big Day
Two or three short strength sessions a week will help you with posture, back comfort, and pushing power.
It is recommended that you focus on light-to-moderate resistance:
Rows for upper-back strength.
Supported squats for glutes
Modified deadlifts for hip hinge mechanics.
Good alignment now often means less strain later during labor and physiological birth, as well as when you’re lifting your newborn, stroller, or car seat. Consult your medical provider before starting any exercise routine.
Tour Our Birthing Center today to start planning your natural birth in NJ with confidence. Alternatively, call (862) 444-2420 or email info@ourbirthingcenter.com.
