Perinatal Nutrition Support With As You Are Nutrition

Written by Kenlee Dropping

What is Perinatal Nutrition—and Why Does It Matter?

Perinatal nutrition refers to the nourishment and support your body needs throughout pregnancy and in the months after giving birth. It’s not about “eating perfectly”—it’s about meeting your body where it’s at. This can mean finding foods that feel good during nausea, learning to manage gestational diabetes with compassion, or getting guidance on feeding yourself and your baby postpartum.

What Can You Expect from As You Are Nutrition’s Perinatal Services?

We believe everyone deserves compassionate, judgment-free nutrition support. Clients do not need to meet specific weights, lab values, or have a diagnosis to receive nutrition care. As part of PHPS, we offer:

• 1:1 personalized nutrition visits and/or group nutrition classes, in-person or via telehealth. 

• Visits during pregnancy and postpartum. 

• Culturally aware and inclusive care that makes space for individualized foods and preferences. 

• Services for every pregnancy. Whether you’re low-risk or navigating challenges like gestational diabetes, anemia, disordered eating or food insecurity, we’re here to support you where you are at. 

Simple Tips for Nourishment: What Can I Do Now?

There’s no perfect way to eat during pregnancy, and that’s okay. You’re doing your best—and these gentle tips can help support your energy, mood, and growing baby:

• Trust your hunger and fullness cues—they’re real and valid. 

• Mix carbs, proteins, and fats to stay satisfied longer. 

• Stay hydrated with what works for you—water, tea, broths, or fruit infused water for some added electrolytes!

• Rest counts too—sleep, stress support, and downtime are forms of nourishment. 

• It’s okay if eating looks different day to day.

• Enjoy your cultural foods—from caldo to congee, traditional meals are nourishing and meaningful. There’s no one right way to eat.

Common Myths & FAQs About Perinatal Nutrition

We know there’s a lot of advice out there—some helpful, some confusing, and some flat-out wrong. Here are a few common myths and frequently asked questions we hear in our nutrition practice, along with gentle, fact-based responses you can trust.

❌MYTH: "You need to eat for two during pregnancy."

✔️REALITY: Your energy needs do increase during pregnancy, especially in the second and third trimesters, but it’s not about doubling your meals. Most people only need about an extra snack or small meal each day in later pregnancy. Your appetite and body will help guide what you need - trust those cues.

❌MYTH: "You should avoid carbs and sugar to prevent too much weight gain or gestational diabetes."

✔️REALITY: Carbohydrates are your body’s main fuel source, and they’re essential for both you and your baby’s growth. Cutting carbs too low can increase fatigue, nausea, and stress around food. We help you balance carbs with fiber, protein, and fats - not cut them out. For folks managing gestational diabetes, we focus on blood sugar-friendly meals that still feel satisfying and culturally familiar.

❌MYTH: "If you’re already in a larger body, you shouldn't gain weight or see a dietitian unless there's a problem."

✔️REALITY: Nutrition care is for every body, regardless of size, diagnosis, or weight history. Our care is weight-inclusive and stigma-free - we focus on how you feel, function, and nourish yourself, not what the scale says. 

❌MYTH: “Exercise harms the baby and can cause miscarriages, you should avoid working out and moving your body too much during pregnancy.”

✔️REALITY: For most individuals, movement during pregnancy is not only safe – it’s beneficial. Regular moderate physical activity can help reduce common discomforts during pregnancy like back pain and low energy, it can also boost mood and support sleep patterns. You don’t need intense workouts - gentle and joyful movement like walking, stretching, light weight-resistance exercise, dancing, or prenatal yoga can all be great options. The key is finding what feels good and sustainable for your body while pregnant. Always check in with your care provider, especially if you have specific medical concerns. 

❌ MYTH: “You need to avoid a long list of foods while pregnant—or your baby could be harmed.”

✔️REALITY: While there are some foods to be mindful of (like undercooked meats, raw seafood, certain fish high in mercury, and unpasteurized dairy), the list of truly risky foods is shorter than many people think. What’s more important is how food is prepared and stored, not just what it is. Our dietitians will help you sort fact from fear and find safe ways to enjoy the foods you love - whether that’s caffeine, sushi, deli meat, soft cheeses, or eggs. You don’t have to live in fear of every bite.

Frequently Asked Questions (FAQ’S)

Q: “Is this only for high-risk pregnancies?”

A: No. AYAN supports all pregnancies, not just high-risk ones. You don’t need a referral for a specific condition or complication to work with a AYAN dietitian.

Q: “Will a dietitian put me on a meal plan or tell me what I can’t eat?”

A: We don’t hand out one-size-fits-all meal plans or tell you to cut out entire food groups. Instead, we’ll explore what you’re already eating, what feels good, and what supports your individual needs with evidence-based advice. If you'd like help building meals or snacks, we’ll co-create options with you!

Q: “Can a dietitian help me manage my weight during pregnancy?”

A: At As You Are Nutrition, we understand that weight changes during pregnancy are expected and reflect many important shifts, including your growing baby, placenta, amniotic fluid, increased blood and fluid volume, breast and uterine changes, and energy stores to support postpartum recovery and feeding. Rather than focusing on a target weight, we support you in nourishing your body in a way that feels sustainable, culturally relevant, and aligned with your personal needs. If you or your provider have questions about how your weight is changing, we’re here to help you explore that in a nonjudgmental, collaborative way—focusing on your overall health, comfort, and well-being. We practice weight-inclusive care and support health-promoting behaviors like gentle nutrition, joyful movement, rest, and self-compassion regardless of body size or weight history.

Q: “Can I still get nutrition help if I’m dealing with food insecurity or limited access to certain foods?”

A: Yes. We understand that food access is not equal for everyone. We can work within your reality and help connect you to local resources like WIC, food banks, or grocery programs. Our goal is to support you without judgment and provide realistic, flexible nutrition strategies.

Q: “Can I receive services if English isn’t my first language?”

A: Absolutely. Many of us speak Spanish, and interpretation services are available. We’re committed to culturally and linguistically inclusive care.

Q: “How often can I see a dietitian?”

A: Most clients benefit from multiple visits during each trimester and postpartum, depending on needs and preferences. We offer services both in-person and via telehealth!

Want to Learn More or Get Started?

If you’re a provider:

• Let your clients know they may have coverage for nutrition care through their health insurance. 

• You can refer directly to our practice, or encourage your clients to reach out to us. More information on referrals can be found here!

• We’re happy to collaborate with OBs, midwives, doulas, case managers, and other members of the care team.

If you’re a client:

• Contact our office directly, we’ll walk you through eligibility and next steps. You can fill out an interest form and book a session here!

• Ask your provider if they can help connect you to us. 

• We’ll take it from there and help create a care plan that works for you!