When Rhea Quinn first learned she was pregnant, her immediate thoughts were joy, nerves, and—surprisingly—salmon. “I kept hearing how important omega-3s were for brain development,” she says. “But I didn’t even like fish.”
Still, something shifted in her. She began reading up on how a mother’s diet could support fetal brain growth. “I wasn’t aiming for a perfect pregnancy diet,” she says. “But I wanted to be intentional.”
Instead of obsessing over every nutrient, Rhea focused on a foundation of whole, nourishing foods. She incorporated more leafy greens, whole grains, and plant-based fats like avocado and walnuts. And yes—she found creative ways to tolerate small servings of wild salmon, usually tucked into rice bowls with lots of ginger and lemon.
What surprised her most wasn’t just how food supported her baby’s development—it also helped her stay mentally sharp and emotionally balanced during pregnancy. “I thought pregnancy brain fog was inevitable,” she says. “But eating well really helped me stay clearheaded.”
Her morning smoothies became brain-boosting blends with berries, flaxseeds, and spinach. For lunch, she leaned on lentil soups, quinoa salads, and eggs with sautéed greens. Dinner was often roasted vegetables with brown rice and olive oil, sometimes paired with a piece of broiled fish. It wasn’t restrictive, just grounded.
Rhea says she’s no expert, just a mom who chose to tune in. “I learned that feeding myself well wasn’t just about me anymore,” she smiles. “It was about giving my baby the best start I could.”
