How can I manage morning sickness with nutrition?

Eat small, frequent meals throughout the day to keep your stomach from getting empty. Focus on bland, carbohydrate-rich foods like crackers, toast, and bananas. Ginger, in forms like tea or chews, can also help soothe nausea. Staying hydrated with small sips of water is key.

Are food cravings normal, and should I give in to them?

Food cravings are very common during pregnancy and are often caused by hormonal changes. It’s generally fine to indulge in moderation, but try to balance cravings with nutritious choices. If you crave non-food items (a condition called pica), contact your healthcare provider immediately.

How much weight should I expect to gain?

Weight gain recommendations vary based on your pre-pregnancy weight. For a person with a "normal" BMI, a gain of 25-35 pounds is typical. Your provider will give you a personalized recommendation. Focus on a steady, gradual gain by eating a balanced diet.

Do I need to take a prenatal supplement?

Yes, it is highly recommended. Prenatal vitamins are specially formulated to fill nutritional gaps in your diet and provide critical nutrients like folic acid, iron, and DHA that are hard to get from food alone. Always consult your doctor before starting any supplement.

Pregnancy Nutrition Guide: Track What Matters for You and Your Baby

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

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

Lentils

Spinach

Eggs

Fortified Cereals

Oranges

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

Weeks 14-27: Growth and Development

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

Yogurt

Low-mercury Salmon

Almonds

Broccoli

Fortified Milk

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

Weeks 28-40: Final Preparations

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

Lean Meats (Beef, Chicken)

Beans & Tofu

Nuts & Seeds

Kale

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

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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 & Guides

Deep dives into pregnancy nutrition topics that matter most.

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Health Tracking

Best Pregnancy Nutrition Tracker Apps in 2026

Most pregnancy apps track your baby's size and send you weekly development updates. That's useful, but it's not nutrition tracking. Learn what to look for in a tracker and compare the best options available in 2026.

A colorful array of fruits and vegetables spread out on a surface.

Second Trimester

Second Trimester Nutrition: The Golden Period

Weeks 13 to 27 are often referred to as the golden period of pregnancy—and for most women, that description holds nutritionally too. Learn about calorie needs, key nutrients like iron and DHA, and managing physical changes in the second trimester.

First Trimester

First Trimester Nutrition Guide: Weeks 1 to 13

The first trimester is when most of the foundational development happens. The neural tube closes. The heart begins to beat. Major organ systems form. And most of this happens in the first eight weeks, often before a pregnancy is even confirmed. Nutritionally, the first trimester is less about eating more and more about eating right. Calorie needs don't increase significantly in the first trimester, according to ACOG. What increases is the importance of getting specific nutrients consistently, often at a point when nausea makes eating consistently harder than usual.

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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.

A pregnant person holding their belly in a sunlit room.