When Livia Greer found out she was pregnant with her first child, an immediate wave of excitement washed over her—followed quickly by a flood of questions.
What vitamins did she need? Which foods would help her baby’s brain develop optimally? And how could she ensure a balanced diet without feeling overwhelmed by the dozens of “must-have” lists circulating online?
Livia decided to rely on a simple guiding principle: focus on nutrient-dense, minimally processed foods that she could easily incorporate into her daily routine. She listened closely to her obstetrician but also dug deeper into reputable research on prenatal nutrition, determined to give her baby every advantage possible.
One of the first items that caught her attention was wild-caught salmon. Rich in docosahexaenoic acid (DHA), this oily fish became a staple in her weeknight dinners. Paired with a simple side of steamed asparagus and brown rice, it became Livia’s signature pregnancy meal—quick to prepare, full of healthy fats, and satisfying to her appetite.
When her partner teased that “salmon night” was becoming a ritual, she just smiled. “It felt good knowing I was feeding my baby’s brain before they were even born.”
In addition, Livia discovered how chia seeds and flaxseeds could easily fortify her smoothies and oatmeal with omega-3s and fiber. She’d swirl a handful into her morning smoothie alongside Greek yogurt (for protein and calcium), blueberries (for antioxidants), and a splash of almond milk.
That habit became a comforting ritual: blending ingredients as she gently rubbed her belly, envisioning each ingredient folding into her baby’s future cognition.
Leafy greens also played a starring role. Spinach, kale, and Swiss chard found their way into lunch salads, stir-fries, and omelets (yes, she decided to keep eggs in her diet for the choline they provided, which also supports brain development).
On days when she craved something warm, she’d sauté greens with garlic and lemon, tucking the mixture into whole-grain wraps with hummus and roasted red peppers. Once, she nearly skipped a day of greens and realized mid-afternoon that her energy tanked—reminding her just how much these vegetables anchored her well-being.
