Pregnancy Diet




Plan your meals, AND SNACKS around fresh veggies and fruit, grains and legumes, and ample calcium-rich / protein-rich foods.

Start your day with a good breakfast:

-Helps energy levels
-maintains optimum weight
-Even just a small meal with some protein and carbs will be beneficial

Eat meals and snacks every 3 to 4 hours:

-snacks should include one fruit or vegetables with one serving from another food group.
– Fruit, or vegetable juice (non-sweetened preferably) can substitute for a fruit or vegetable serving.


The trick to preparing a quick, low-calorie meals and snacks are advanced planning,
having a basic inventory of ingredients and the right kitchen tools/appliances.
Tools/appliances: microwave oven, slow-cooker, wok or non-stick skillet and a blender

Plan your meals using fresh vegetables and fruit, whole grains and legumes (beans), along with protein rich food. Try not to have canned fruits packed in syrup, eat oatmeal instead of granola bars, steamed broccoli instead of the packaged broccoli with creamed cheese…
Eat fresh fruits and vegetables when in season, as often as possible. Dried (unsulphered) is next best for fruit then frozen, instead of canned.

You can add Nuts such as:

almonds, cashews, peanuts, pecans, pistachios, and walnuts
peanut butter

And / or seeds such as:

pumpkin, sesame, or sunflower seeds.


kidney beans
Wheat germ
Non-fat Milk


Proportion size should be three ounces of extra-lean meat, skinless chicken, fish
or one cup of cooked dried beans, lentils, split peas or chickpeas.
~Limit eggs to just one per day.


Cooked black-eyed peas
Bok Choy
Low-Fat Cheese
Collard greens
Cottage cheese
Rice Dream
Whole grain Total cereal
Kellogg’s Eggo Homestyle


Whole wheat bagel
Whole wheat breads
Sourdough bread

Cooked cereal:

Oatmeal, barley, farina
Whole wheat Pita
Rice, preferably brown
or white basmati rice
Noodles or pasta

QUENCHERS: Sparkling water, apple cider, apple juice, apricot nectar, carrot juice, grapefruit, grape, orange, papaya nectar, passion fruit nectar, peach nectar, pineapple juice, prune, tomato juice, V8 juice.

If you eat well, the occasional treat will not be a problem, so long as it is not a substitute for whole nutritious foods.


  • Drink at least 32 ounces water (by itself), a day. .
  • Drink tea instead of drinking coffee (it dehydrates).
  • You should try to drink at least two cups a day of the Red Raspberry Leaf / Nettle tea.




Trust the Process

Hoksiyuhab Oti:

“The house for giving birth (having babies)”. It is my goal to develop a free-standing birthing center on the Rosebud Reservation. I also wish to have a converted bus to travel around to the various communities on the reservation and bring birth support to the individual women on the reservation.

Childbirth Education

This is a source site for information about infertility/fertility issues, preparation for pregnancy,  healthy pregnancies, a safe childbirth, and Post-Partum care, and breastfeeding. The Rosebud Tribal Education has its own services for educating woman on the reservation for Parenting Classes. These two are separate and yet linked groups of topics.

Here you will also find support for those who wish to assist women and teens in pregnancy, links to information about childbirth, and a portal for online short-course Childbirth Education, for those who cannot afford/have no insurance for a class or have no transportation.  There will also be a page of links for information online.

Childbirth is a normal process.

Long before doctors took charge, women were helping women to give birth.

These women were called midwives.