If you’re reading this, chances are you’re a new mom, pregnant, or breastfeeding—and you want to make sure your body gets everything it needs without relying on supplements. I totally get it. You want real, nourishing food that supports your body (and your baby!) without spending hours in the kitchen or stressing over every bite.
The good news? Hitting 100% of your daily nutrient needs is easier than you think. You don’t need powders, pills, or expensive health foods. You just need the right balance of whole, delicious foods that work for you.
Let’s break it down step by step so you can confidently build a diet that fuels your body, keeps you feeling amazing, and supports your baby’s growth—naturally.
Step 1: Focus on Whole, Nutrient-Dense Foods
Think of your diet like a puzzle—each food provides essential pieces that work together to meet your body’s needs. Here is a simple example how to get 100% of your nutrient needs with 14 simple ingredients:
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Step 2: Every Nutrient Has a Role in Your Health
Each vitamin and mineral plays a crucial role in how you feel and function daily. When you’re deficient, your body tells you through symptoms—often ones we ignore or blame on something else. Here are a few key examples:
- B Vitamins: Essential for happiness and mental clarity. A deficiency can lead to depression, mood swings, and fatigue.
- Vitamin A: Critical for skin and eyesight. Too little leads to dry skin and poor vision; too much during pregnancy can cause birth defects.
- Iron: Supports energy levels and prevents anemia. Without iron your body is not able to transport oxygen to billions of cells that require it! Low iron leads to exhaustion and brain fog.
- Magnesium: Helps with relaxation, sleep, and muscle function. A deficiency can lead to anxiety, insomnia, and muscle cramps.
- Omega-3s: Support brain function and reduce inflammation. Without them, you may experience brain fog, dry skin, and joint pain.
I cover every single nutrient in my membership
Step 3: Deficiencies Now = Health Problems Later
Your body has 11 major systems—cardiovascular, digestive, nervous, immune, endocrine, etc.—and every single one depends on proper nutrition.
When we don’t address deficiencies now, we will pay the price later. It might not show up today or tomorrow, but over time, it leads to chronic fatigue, poor immunity, hormonal imbalances, and even disease.
And it’s not just about you. As a mom, you are the role model for your children’s health. If you optimize your nutrition, you’re also setting your kids up for a lifetime of wellness. Imagine raising kids who don’t get sick all the time, don’t have tantrums caused by blood sugar crashes, and don’t suffer from behavioral issues that could be solved with proper B vitamins levels.
This is why getting the right nutrients now is non-negotiable.
Step 4: You Can Get Everything on a Plant-Based Diet
Contrary to popular belief, you don’t need animal products to meet all your nutritional needs. Everything your body requires can be found in plant-based, cruelty-free sources.
When your diet is missing key nutrients, your body craves sugar and ultra-processed foods loaded with addictive ingredients. But when you fuel yourself properly, those unhealthy cravings disappear, and you naturally make better food choices.
Step 5: The Faster You Implement This, the Better
The sooner you start nourishing your body with the right foods, the sooner you’ll feel better, have more energy, and avoid long-term health issues.
If you’re ready to take the guesswork out of nutrition and make sure you and your family are getting everything you need, join my membership today. Inside, I cover everything you need to know about healthy nutrition, meal planning, and thriving on a clean, whole-food diet.
👉 Click here to get started now!
Your health (and your kids’ health) is too important to wait. Let’s make it happen together! 💛
Got questions? Message me here —I’d love to help!
Step 6: Is it time consuming & difficult
No, efficiency is key for me. I have a good balance of prepping food and eating out. No meal takes more then 15 min to prep.
It’s also versatile. I have 24 fruits, 30 veggies, herbs, spices and more. The more variety of sources the better for our gut health. So don’t worry, it’s not just 14 ingredients from the table above 🙂
No need to overcomplicate it— in my membership I share all my favorite recipes, already counted all nutrients that meet 100% RDI. You will easily adapt it for you and your family. Because remember, those 100% above are for me, your RDI might be similar, but for kids and man, RDI will be different. That’s why in the membership you will learn how to customize it to your family needs.
Eating healthy is the best investment you can make in your health, emotional state and mental health. On average humans think about food 200 times a day- such a waste of time. I completely eliminated the need to think about food. Have zero needs for supplements and my body has perfect parameters. My body age reversed from 29 to 15!! and I will be 37 next month!
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Want to know your body age and all those parameters? – I use this scanner I got on amazon
Hi, my name is Joanna, I created meal plans that cover 100% RDI of ALL nutrients with whole foods (no supplements!!) and I am sharing how to do it in my Nutrition Mastery membership. It allowed me to eliminate nutrient deficiencies and reverse my body age by 14 years and feel like 15 year old teenager again.
