How many extra calories do I need when pregnant?

First trimester: 0 extra calories. Second trimester: +340 calories/day. Third trimester: +450 calories/day. That's a snack, not a meal. Focus on nutrient density, not calorie quantity.

What foods should I avoid during pregnancy?

Avoid: raw/undercooked meat and fish, high-mercury fish (shark, swordfish), unpasteurized dairy, deli meats (unless heated), alcohol, and limit caffeine to 200mg/day (about 1 cup of coffee).

Do I need prenatal vitamins if I eat well?

Yes. Even with a perfect diet, it's difficult to get enough folate, iron, and DHA from food alone. Start prenatal vitamins at least 3 months before conception for best results.

Pregnancy Nutrition Guide: What to Eat Each Trimester

Your baby's brain, bones, and organs are built from what you eat. Here's the trimester-by-trimester nutrition guide — with specific foods and daily targets.

The Problem: 'Eating for Two' Is Wrong

You don't need double the calories — you need double the nutrients. A 2023 Lancet study found that maternal nutrition quality (not quantity) predicts birth outcomes more than any other factor.

Daily Nutritional Needs by Trimester

Step-by-Step: Trimester Meal Planning

Common Mistakes

Nutrient	Daily Need	Why	Best Sources
Folate	600mcg	Neural tube development	Leafy greens, lentils, fortified cereal
Iron	27mg	Blood volume increase	Red meat, spinach, beans
Calcium	1000mg	Bone development	Dairy, fortified plant milk, sardines
DHA Omega-3	200-300mg	Brain development	Salmon, sardines, walnuts
Protein	71g	Tissue growth	Chicken, eggs, tofu, Greek yogurt
Choline	450mg	Brain and spinal cord	Eggs, liver, soybeans

Try it now: Open the Pregnancy Tool →