Food, Health

Pregnancy Diet: 5 Ways to Get the Nutrition You Need

We’ve all heard “You are what you eat”, but if you’re an expecting mother working on your pregnancy diet, you know there’s even more to it than that.

Your little loved one is, in fact, what you eat.

Sure, every expecting mother’s body is different, but there is at least one thing we all have in common: we need nutrition. Water, minerals and collagen are three of the most foundational building blocks on which the human body is formed, and you’ll be hard pressed to find a midwife or OB who tells you to pull back on your intake of any of these essentials on a healthy pregnancy diet.

But what if you’re not feeling particularly carnivorous right now?

I may be the cofounder of a bone broth company but believe you me: as a pregnant mom the idea, thought, mention, or sight of meat repulsed me during my first trimester. This coming from a woman who loves her bacon. It wasn’t really until my second trimester that I was able to get back to a “normal” diet.

During those dark and loathsome weeks there was not much in the way of cuisine that appealed to me. I could easily have subsisted on Saltine crackers and fruit smoothies – which, sure, has some of the vitamins and minerals I needed. But with a secret weapon as nutritious and dynamic as our very own bone broth, I was always able to maintain a healthy intake of protein and collagen, too. And if the sight or smell of bone broth sends you into a bout of “morning sickness” (we all know it’s not limited to mornings), don’t worry! It’s a super easy ingredient to sneak into the things you CAN stomach. Want to know how? Here we go!

1: Cooking? Replace water with bone broth.

Rice, sauce, potatoes, veggies, eggs… it didn’t matter what I was cooking, I was constantly finding new and creative ways to include a healthy dose of quality bone broth in my pregnancy diet. Every flavor of Bare Bones broth has at least 10g of meat-derived protein for every cup of broth, making it a super easy and passive way to work toward that 100g daily minimum.

2: Add collagen peptides to your coffee.

If you’re going to keep drinking coffee or swap it out for some decaf, you’re going to love this. You may be familiar with Bulletproof Coffee, a mix of highly condensed coconut extracts and healthy fats. But have you tried adding collagen? Mixed with bulletproof coffee, our odorless and flavorless collagen flies below the radar while giving your body a boost of ever-so-important amino acid-rich protein.

3: Don’t forget the smoothies!

When you need to boost your fruit and vegetable intake, smoothies are a no-brainer. If you’re starting your morning out with a smoothie, throw in some odorless and flavorless Bare Bones collagen peptides to ensure you’re getting a healthy dose of gelatin. Feeling bold? Try including some bone broth for an extra kick of protein and collagen. Think that sounds gross? I promise, you’ll never know it’s there.

4: Have a snack.

I have never been a bigger fan of our “ready to drink” bone broth flavors than I was when I was an expecting mom, especially during the first trimester. Seriously, how am I supposed to increase my protein intake when my body has decreased its interest in food – ESPECIALLY meats? Our Rosemary Lemon and Tomato & Spice Beef bone broth were lifesavers. Try heating some up in a mug and adding in a touch of Himalayan sea salt, and whatever else you can think of to make it a snack! Throw in a handful of almond crackers to make it even more filling. Seriously, this may be one of the best foods to eat while pregnant.

5: Take care of yourself.

You’re growing a tiny human inside your body. Stop and think about that for a second. What you’re doing is nothing short of amazing, and no number of pregnancy secrets or unsolicited advice can change that. I wrote these tips with the hope that it will make it easier for you get the healthy pregnancy nutrition you need, but our paths are all different. Listen to your body and give yourself some grace and gratitude for the incredible work it’s doing right now. You’ve got this, mama.

Limited Time Offer
In observance of National Bone Broth Day (Jan. 19) all Bare Bones broth is on sale today!

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Additional Resources

To learn more about the nutritional benefits of bone broth for expecting mothers, check out this article. If you’re in the process of creating a pregnancy meal plan, make sure to check out the Bare Bones Broth Cookbook. Written by my chef husband and I, this book is chock full of clean and nutritious recipes for some of the best pregnancy food out there.


Katherine Harvey, a former business journalist, cofounded Bare Bones with her husband, Ryan, in 2013 to provide the world with delicious essential foods that promote overall health & wellness. She is the proud mother of Ansel.

In her spare time, she’s a kitchen experimenter, amateur photographer and believes soups and stews make the perfect meal.

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