Eating well in pregnancy is less about eating for two and more about eating quality food for two. In the first trimester you usually do not need extra calories. In the second trimester your daily needs rise by about 300 to 350 kcal, and a little more in the third. Eating more often while keeping portions in check also makes nausea and heartburn easier to manage. Drinking enough water matters as much as food, because your fluid needs rise with increased blood volume and amniotic fluid.
Some nutrients stand out during this time. Folic acid matters for your baby's nervous system, iron for the increased blood volume, calcium for bone development and omega-3 for brain and eye development. Your doctor decides on supplements and doses. Plenty of vegetables, fruit, legumes, whole grains, dairy and two portions of low-mercury fish a week make a balanced base.
Some foods carry a risk of infection or poisoning. Stay away from raw or undercooked meat and fish, raw eggs, unpasteurized dairy, processed meats, high-mercury fish and alcohol. Caffeine should also be limited. If you have an allergy or a special condition, plan your diet with your doctor or a dietitian.
What you can do
- See your calorie and water needs for your current trimester.
- Explore key nutrients and their sources trimester by trimester.
- Learn which foods to avoid and why.
- Select your allergies and see warnings on related foods.
- Enter the meal type and the ingredients you have, and get an AI meal idea.
- Ask Sophie, the AI nutrition assistant, your nutrition questions.
How to use it
- The guide opens the right trimester automatically based on your week.
- Mark any allergies you have.
- Read the key nutrients and foods to avoid sections.
- Ask for a breakfast, snack, lunch or dinner idea, or type your question to Sophie.
Frequently asked questions
What foods should I avoid while pregnant?
Avoid raw or undercooked meat, poultry and fish, raw eggs and foods made with them such as homemade mayonnaise, unpasteurized milk and cheeses, processed meats such as salami and hot dogs, high-mercury fish such as swordfish, and alcohol. Liver and organ meats should be limited because they are high in vitamin A. Keep caffeine moderate too.
How many calories should a pregnant woman eat a day?
In the first trimester you usually do not need extra calories. About 300 to 350 extra kcal a day is recommended in the second trimester and about 450 kcal in the third. That is roughly a bowl of yogurt, a handful of nuts and a piece of fruit. Your exact needs depend on your weight, height and activity. Needs are higher with twins.
How much water should I drink while pregnant?
About 8 to 12 cups of fluid a day is generally recommended in pregnancy. Your needs rise in later weeks, in hot weather and on active days. Pale urine is a good sign that you are drinking enough. If you have nausea, sipping water in small amounts spread through the day may be easier.
Can I drink coffee while pregnant?
Yes, in moderation. The common advice is to keep caffeine under 200 mg a day. That is about one or two cups of filter coffee. Tea, cola, energy drinks and chocolate also contain caffeine and count toward the total. It is best to avoid energy drinks completely.