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
Key Nutrients
- Folate: Prevents neural tube defects. Aim for 600 mcg DFE daily.
- Iron: Supports red blood cell production to prevent anemia.
- Choline: Crucial for baby’s brain and spinal cord development.
Best Foods
Common Challenges
- Nausea: Eat small, frequent meals. Ginger and Vitamin B6 can help.
- Fatigue: Prioritize iron-rich foods and stay well-hydrated.
Detailed Nutrition Plan
Daily Calorie Needs:
Approx. 1,800 kcal/day (same as pre-pregnancy)
Sample Menu:
- Breakfast: Oatmeal with berries and nuts.
- Lunch: Lentil soup with whole-grain bread.
- Dinner: Baked salmon with quinoa and steamed asparagus.
- Snacks: Yogurt, apple slices with peanut butter, crackers.
Focus Areas:
Nutrient quality over quantity & Managing morning sickness
Second Trimester
Key Nutrients
- Calcium: Builds baby’s bones and teeth. Aim for 1,000 mg daily.
- Vitamin D: Aids calcium absorption. Get 600 IU daily.
- Omega-3 (DHA): Critical for brain and eye development.
Best Foods
Common Challenges
- Constipation: Increase fiber from fruits, vegetables, and whole grains. Drink plenty of water.
- Heartburn: Eat smaller meals and avoid spicy or acidic foods.
Detailed Nutrition Plan
Daily Calorie Needs:
Approx. 2,200 kcal/day (+340 from pre-pregnancy)
Sample Menu:
- Breakfast: Scrambled eggs with spinach and whole-wheat toast.
- Lunch: Grilled chicken salad with a variety of colorful vegetables.
- Dinner: Lean beef stir-fry with brown rice.
- Snacks: Cottage cheese, handful of walnuts, pear.
Focus Areas:
Meeting increased calorie needs & Bone development
Third Trimester
Key Nutrients
- Protein: Supports rapid fetal growth. Aim for 75-100 g daily.
- More Iron: Builds baby’s iron stores for their first 6 months.
- Vitamin K: Important for blood clotting at birth.
Best Foods
Common Challenges
- Swelling (Edema): Reduce sodium intake, drink water, and elevate your feet.
- Feeling Full Quickly: Focus on nutrient-dense foods in smaller, more frequent meals.
Detailed Nutrition Plan
Daily Calorie Needs:
Approx. 2,400 kcal/day (+450 from pre-pregnancy)
Sample Menu:
- Breakfast: Smoothie with Yogurt, spinach, and fruit.
- Lunch: Turkey and avocado sandwich on whole-grain bread.
- Dinner: Baked cod with roasted sweet potatoes and green beans.
- Snacks: Hard-boiled egg, cheese stick, edamame.
Focus Areas:
Maximizing nutrient density & Preparing body for labor
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:
Iron
Prevents anemia, supports baby & placenta.
Daily Intake:
27 mg
Best Food Sources:
Calcium
Builds baby’s bones and teeth.
Daily Intake:
1,000 mg
Best Food Sources:
Vitamin D
Aids calcium absorption.
Daily Intake:
600 IU
Best Food Sources:
DHA (Omega-3)
Crucial for baby’s brain and eye development.
Daily Intake:
200 mg
Best Food Sources:
Protein
Essential for growth of fetal tissue, including the brain.
Daily Intake:
71 g
Best Food Sources:
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 & Guides
Deep dives into pregnancy nutrition topics that matter most.
Why Folate is Your First Trimester MVP
Fighting First Trimester Nausea: Evidence-Based Nutrition Strategies
Preventing Pregnancy Anemia: Your Complete Iron Guide
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!
