Nourish yourself and your growing miracle
Beautiful nutrition guidance for your pregnancy journey. Every healthy choice you make is a gift of love to you and your baby.
Loving guidance
Healthy choices
Expert tips
Essential Nutrients for You & Baby
Key nutrients your body needs during this beautiful time
Folic Acid
600mcg daily
Leafy greens, fortified cereals, beans
Prevents birth defects
Iron
27mg daily
Lean meats, spinach, lentils
Prevents anemia
Calcium
1000mg daily
Dairy, sardines, broccoli
Strong bones & teeth
Protein
71g daily
Fish, eggs, nuts, tofu
Baby's growth
Omega-3
200mg DHA
Salmon, walnuts, chia seeds
Brain development
Vitamin D
600 IU daily
Fortified milk, sunlight
Bone health
Nourishing Meal Ideas
Delicious and nutritious meals for every trimester
Breakfast Ideas
- •Greek yogurt with berries and granola (calcium + protein)
- •Whole grain toast with avocado and eggs (folate + healthy fats)
- •Smoothie with spinach, banana, and almond butter (iron + vitamins)
Lunch & Dinner Ideas
- •Salmon with quinoa and roasted vegetables (omega-3 + protein)
- •Lentil soup with whole grain bread (iron + fiber)
- •Chicken stir-fry with broccoli and brown rice (protein + folate)
Healthy Snacks
- •Apple slices with almond butter (fiber + healthy fats)
- •Hummus with baby carrots (protein + vitamins)
- •Trail mix with nuts and dried fruit (energy + nutrients)
Foods to Enjoy
- ✓Fresh fruits and vegetables
- ✓Whole grains
- ✓Lean proteins
- ✓Low-fat dairy
- ✓Cooked fish (low mercury)
Foods to Limit
- High-mercury fish
- Raw or undercooked foods
- Alcohol
- Excess caffeine
- Unpasteurized products
Related Tools
You're Nourishing Life Beautifully
Every healthy choice you make is an act of love for you and your baby. Remember, you're doing an amazing job!