Pregnancy Nutrition Calculator
Trimester-specific calories, protein & nutrients
Quick Answer
Trimester 1: No extra calories needed | Trimester 2: +340 cal/day | Trimester 3: +450 cal/day
Total weight gain: 25-35 lbs (normal BMI) | Folic acid: 600 mcg/day | Iron: 27 mg/day
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Pregnancy Nutrition FAQ
How many extra calories do I need during pregnancy?
1st trimester: 0 extra calories. 2nd trimester: +340 calories/day. 3rd trimester: +450 calories/day. Total pregnancy weight gain: 25-35 lbs (normal BMI). Don't 'eat for two' — that's a myth causing excess weight gain.
What nutrients are most important during pregnancy?
Top 5: 1) Folic acid (600 mcg/day — prevents neural tube defects), 2) Iron (27 mg/day — prevents anemia), 3) Calcium (1000-1200 mg/day — baby's bone development), 4) Omega-3 DHA (200 mg/day — brain development), 5) Protein (75-100g/day — tissue growth).
What foods should I avoid during pregnancy?
AVOID: Raw fish (sushi), undercooked meat, unpasteurized cheese, deli meats (listeria risk), high-mercury fish (swordfish, tuna), alcohol, excessive caffeine (>200mg/day). SAFE: Cooked fish, pasteurized dairy, fruits, vegetables, whole grains.
Can I exercise while pregnant?
Yes! 30 min moderate exercise 5 days/week is safe and beneficial. Best: walking, swimming, prenatal yoga, stationary cycling. Avoid: contact sports, hot yoga, high-impact exercises. Always consult your doctor first.
How much protein do I need during pregnancy?
75-100g protein/day (vs 50g pre-pregnancy). Best sources: chicken, fish, eggs, Greek yogurt, beans, nuts, lean beef. Protein builds baby's tissues, supports placenta, prevents preterm birth. Aim for 25-30g per meal.
What are the best prenatal vitamins?
Look for: 600-800 mcg folic acid, 27 mg iron, 1000 mg calcium, 600 IU vitamin D, 200 mg DHA omega-3. Top brands: Nature Made Prenatal, Rainbow Light, Garden of Life. Take with food to reduce nausea.
How can I manage pregnancy nausea?
Top tips: Eat small frequent meals (every 2-3 hours), avoid greasy/spicy foods, eat crackers before getting out of bed, drink ginger tea, take vitamin B6 (25mg 3x/day), stay hydrated. If severe (hyperemesis), see doctor.
Is it safe to lose weight during pregnancy?
NO! Weight loss during pregnancy is dangerous for baby's development. Overweight women should gain 15-25 lbs, obese women 11-20 lbs. Focus on nutrient-dense foods, not calorie restriction. Save weight loss for postpartum.
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