Pregnancy and lactation are beautiful journeys that require a woman’s body to work overtime. To support your baby’s healthy development and maintain your own well-being, a balanced diet rich in essential nutrients is crucial. This blog post explores key nutrients for pregnancy and lactation, along with tips for incorporating them into your diet, while highlighting Tots & Moms all-natural cookie solutions.

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Powerhouse Nutrients for Moms-to-Be and New Moms

Folic Acid


Folic acid prevents birth defects and promotes fetal development. Start folic acid [preconception] and continue throughout pregnancy. Leafy greens, beans, lentils, and fortified cereals are excellent sources. Tots & Moms Folic Fiesta Cookies are a delicious way to boost your intake. Made with foxtail millet, almonds, and a blend of Indian spices, these savory cookies are a satisfying, nutrient-rich alternative to sugary snacks.


mighty-ironDuring pregnancy, your blood volume increases. Iron carries oxygen throughout your body and to your baby. Lean meat, poultry, fish, beans, lentils, and dark leafy greens are all iron-rich choices. Tots & Moms Mighty Iron Cookies offer a tasty solution to combat iron deficiency, common during pregnancy and lactation. Packed with naturally-sourced iron from bajra flour and flaxseeds, these cookies are a delicious way to support your iron needs.


Essential for strong bones and teeth, especially during pregnancy and lactation. Good sources: dairy, leafy greens, fortified foods. Tots & Moms’ Calcium Magic Cookies offer 20% of your daily calcium needs per cookie, with bone-boosting sprouted Ragi and nutrient-rich seeds. Support your bone health and well-being with these delicious snacks.

Vitamin D

Vitamin D helps your body absorb calcium and promotes bone health, also playing a role in immune function. Fatty fish, egg yolks, and fortified foods like milk and cereals are good sources. Sunlight exposure can also help your body produce vitamin D

Essential Building Blocks Beyond the Powerhouse Four

Protein: Protein is the building block of life and is essential for your baby’s growth and development. Lean meats, poultry, fish, eggs, beans, lentils, and nuts are all excellent protein sources.
Healthy Fats: Don’t shy away from healthy fats! They provide energy, support cell growth, and aid in vitamin absorption. Focus on healthy fats from sources like fatty fish, avocados, nuts, seeds, and olive oil.
Iodine: Iodine is crucial for healthy thyroid function, which plays a role in fetal brain development. Include iodized salt in your diet and consider seafood options like cod, shrimp, and seaweed.

Naturally Nourishing with Tots & Moms

Tots & Moms offers a range of all-natural cookie products designed to support moms throughout pregnancy and lactation. Made with wholesome ingredients like millets, nuts, seeds, and spices, their cookies are free from refined sugar, artificial flavors, colors, and preservatives.

Tips for a Balanced Pregnancy Diet

  • Eat a variety of colorful fruits and vegetables (aim for at least 5 servings per day).
  • Choose whole grains over refined grains for sustained energy and essential nutrients.
  • Don’t forget to hydrate! Water is essential for overall health.
  • Listen to your body: Cravings can indicate your body’s need for specific nutrients. Focus on healthy options to satisfy them.
  • Prenatal Vitamins: Consult your doctor to determine if a prenatal vitamin is right for you.

Remember: It’s not about eating for two, but about a healthy, balanced diet that provides the nutrients you and your baby need. Consult your doctor or a registered dietitian for personalized guidance on your specific needs during pregnancy and lactation.

By prioritizing these essential nutrients, making healthy choices, and incorporating natural options like Tots & Moms cookies into your diet, you can nourish your body and ensure a healthy pregnancy and lactation journey

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Visit TOTS AND MOMS website for Baby, Kids & Moms products that are made with organic ingredients, free from chemicals and artificial sugars. We combine ancient wisdom with modern science to nourish the next generation.