Pregnancy Nutrition Tracker
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Your Complete Guide to Pregnancy Nutrition

Navigate every stage of your pregnancy with confidence. Get evidence-based, trimester-specific nutrition advice to support you and your baby's health.

Nutrition by Trimester

Your nutritional needs change as your baby grows. Discover what to focus on during each unique stage of your pregnancy.

First Trimester
Weeks 1-13: Building the Foundation

  • Folate
    Crucial for preventing neural tube defects.
  • Iron
    Supports placenta and red blood cell production.
  • Choline
    Important for baby’s brain and spinal cord development.

Second Trimester
Weeks 14-27: Growth and Development

  • Calcium
    Essential for baby’s developing bones and teeth.
  • Vitamin D
    Aids calcium absorption and bone growth.
  • Omega-3 (DHA)
    Supports baby’s brain and eye development.

Third Trimester
Weeks 28-40: Final Preparations

  • Protein
    Supports final growth spurt and prepares for labor.
  • Vitamin K
    Important for blood clotting after birth.
  • More Iron
    Builds up baby’s iron stores for the first few months of life.

Track Your Pregnancy Nutrition - App Launching January 2026

Join 1,000+ expecting parents on the waitlist for early access to our comprehensive nutrition tracking app.

Track 80+ Essential Nutrients

Monitor your intake across all trimesters with personalized daily goals.

Partner Involvement System

Keep your partner engaged with shared tracking and supportive notifications.

Emotional Support Features

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Essential Nutrients Guide

A closer look at the powerhouse nutrients that fuel a healthy pregnancy. Understand why they matter and where to find them.

Folate

Prevents neural tube defects.

Daily Intake:

600 mcg DFE

Best Food Sources:

Lentils
Spinach
Asparagus
Fortified cereals
Iron

Prevents anemia, supports baby & placenta.

Daily Intake:

27 mg

Best Food Sources:

Lean meat
Poultry
Beans
Fortified cereals
Calcium

Builds baby’s bones and teeth.

Daily Intake:

1,000 mg

Best Food Sources:

Yogurt
Milk
Cheese
Sardines
Kale
Vitamin D

Aids calcium absorption.

Daily Intake:

600 IU

Best Food Sources:

Fatty fish
Fortified milk
Sunlight
DHA (Omega-3)

Crucial for baby’s brain and eye development.

Daily Intake:

200 mg

Best Food Sources:

Low-mercury fish (salmon, trout)
Algae oil
Protein

Essential for growth of fetal tissue, including the brain.

Daily Intake:

71 g

Best Food Sources:

Meat
Poultry
Fish
Eggs
Beans
Tofu

Food Safety During Pregnancy

Knowing what to eat is important, but knowing how to eat it safely is crucial. Protect yourself and your baby with these guidelines.

High-Mercury Fish

Why: Can harm baby’s developing nervous system.

E.g., Shark, swordfish, king mackerel, tilefish.

Unpasteurized Dairy & Juices

Why: Risk of Listeria, a harmful bacteria.

E.g., Soft cheeses (Brie, Feta, Camembert) unless labeled "pasteurized".

Raw or Undercooked Meat & Eggs

Why: Risk of Salmonella, E. coli, and Toxoplasmosis.

E.g., Rare steaks, homemade Caesar dressing, raw cookie dough.

Deli Meats & Hot Dogs

Why: Risk of Listeria. Must be heated until steaming hot.

E.g., Cold cuts, paté, refrigerated smoked seafood.

Raw Sprouts

Why: Bacteria can be present inside the seeds.

E.g., Alfalfa, clover, radish, and mung bean sprouts.

Myth Busting

Myth: You can't drink coffee.

Fact: Moderate caffeine intake (under 200mg/day, about one 12-oz cup) is generally considered safe.

Myth: All sushi is off-limits.

Fact: Sushi with cooked seafood or vegetarian rolls are safe. Raw fish carries a risk of parasites and bacteria.

Common Concerns Answered

Got questions? We’ve got science-backed answers. Here are some of the most common nutrition-related concerns during pregnancy.

Weekly Nutrition Tips

Stay informed with our latest articles, offering practical advice and insights for every week of your pregnancy journey.

A close-up of leafy green vegetables and lentils.
Week 12: Why Iron Matters Now
As you enter the final stretch of your first trimester, your body's demand for iron is ramping up. Learn why it's so critical and how to get enough.
Read More
A cup of ginger tea with lemon slices.
Fighting First Trimester Nausea Naturally
Morning sickness can be debilitating. Explore natural, food-based strategies to manage nausea and keep yourself nourished during this challenging time.
Read More
A woman drinking a glass of water.
Hydration is More Than Just Water
Staying hydrated is critical during pregnancy, but it's not just about drinking water. Learn about other hydrating foods and drinks to meet your needs.
Read More
View All Articles

Feeling Overwhelmed?

Simplify your nutrition with our FREE Pregnancy Nutrition Checklist. This downloadable PDF makes it easy to track key nutrients and make healthy choices every day.

Sign up in our weekly tips form to get your checklist!

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