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Pregnancy nutrition, explained.
Articles, guides, recipes — and Emily’s real-time pregnancy diary.
Everything we publish· 49 posts
Best Fruits to Eat During Pregnancy: Top 12 Picks
The 12 best fruits to eat during pregnancy, ranked by folate, vitamin C, potassium, and fiber. Serving sizes, washing safety, and which to enjoy in moderation.
Gluten-Free Pregnancy: Nutrient Gaps, Swaps & Celiac Care
Gluten-free in pregnancy is safe when needed, but GF foods often skip fortification. Here are the nutrient gaps, safe swaps, and celiac care, with NHS & ACOG.
Pregnancy Diet Plan: What to Eat Week by Week
A complete pregnancy diet plan built on ACOG and NHS targets: daily food groups, key nutrients by trimester, portion guidance, and a sample day you can copy.
Healthy Pregnancy Snacks: 20 Quick, Nutrient-Dense Ideas
20 healthy pregnancy snacks with iron, protein, calcium, and fiber in minutes — no-cook ideas, on-the-go picks, and craving swaps you can keep down.
Foods to Avoid During Pregnancy: The Complete List
The complete list of foods to avoid during pregnancy, with the real reason behind each one and a safe swap. US (FDA/CDC) and UK (NHS) guidance side by side.
First Trimester Foods: What to Eat in Weeks 1-13
First trimester foods that cover folate, iron, and B6 while easing early nausea. A week 1-13 eating guide with ACOG/NHS nutrient targets and simple meals.
Listeria in Pregnancy: The Full Foods-to-Avoid List (US + UK)
The full listeria food-avoid list for pregnancy — grouped by risk, with safer swaps, the heating rule, US vs UK differences, and the symptoms that need urgent care.
Healthy Pregnancy Weight Gain: What's Normal by BMI
How much pregnancy weight gain is healthy? It depends on your starting BMI. See the IOM ranges, where the weight goes, and how to eat for it — not diet.
Pregnancy Meal Prep: A Realistic Week of Freezer-Friendly Meals
A realistic week of make-ahead, freezer-friendly pregnancy meals — plus the food-safety reheat rules, a grocery list, and prep tweaks for nausea and GD.
Vegan Pregnancy Protein: How to Hit 71g a Day Meat-Free
Pregnant and plant-based? Here's how to hit 71g of protein a day without meat or dairy — with a full plant-protein chart, a sample day, and the nutrients to watch.
Preeclampsia Diet: What to Eat and Limit, by Evidence
A preeclampsia diet won't cure high blood pressure, but ACOG, NHS and EFSA point to calcium, real food and no salt panic. Here's what the guidance actually says.
Pregnancy Breakfast Ideas: 15 Nutrient-Packed Mornings
15 pregnancy breakfast ideas packed with folate, iron, protein and calcium — plus queasy-morning fixes and food-safety notes, all backed by ACOG, NHS and EFSA.
Pregnancy Dinner Ideas: 20 Easy, Balanced Evening Meals
20 easy, balanced pregnancy dinner ideas built around iron, folate, protein and calcium — with quick 15-minute options and what authorities say to skip.
Folate-Rich Foods for Pregnancy: Top Sources & Daily Targets
A friendly, source-backed guide to folate-rich foods for pregnancy: how much you need per day, the top food sources, and where a prenatal still fits in.
Pregnancy Lunch Ideas: 20 Balanced, Nutrient-Dense Meals
20 balanced pregnancy lunch ideas built around folate, iron and protein, with make-ahead tips and ACOG, NHS and EFSA-backed guidance woven through.
Gestational Diabetes Meal Plan: 7 Days of Real Food That Works
A tired-friend guide to a 7-day gestational diabetes meal plan — steady-blood-sugar breakfasts, lunches and snacks built on ACOG, NHS and NICE guidance.
Pregnancy Smoothies: 12 Recipes for Nausea, Iron & Protein
12 nutrient-packed pregnancy smoothie recipes for nausea, iron, and protein — plus the 2 safety rules and lower-sugar swaps for gestational diabetes.
Gestational Diabetes Snacks: 20 Blood-Sugar-Stable Picks
20 blood-sugar-stable gestational diabetes snacks — plus the bedtime snack that helps prevent morning highs. Carb counts and pairing rules, ACOG & ADA aligned.
Gestational Diabetes Lunch Ideas: 15 Plates That Don't Spike
15 balanced gestational diabetes lunch plates that don't spike blood sugar — with carb counts, the plate method, and packed-lunch ideas. ACOG & ADA aligned.
Pregnancy Hydration: How Much Water You Really Need (+ Electrolyte Foods)
How much water do you really need in pregnancy? Get the honest answer, plus hydrating foods, electrolyte sources, and dehydration signs to watch for.
Vitamin D in Pregnancy: Foods, Sunlight & Why Moms Run Low
Vitamin D deficiency is one of the most common pregnancy gaps. Best food sources, sunlight facts, and US vs UK targets — with NIH and NHS guidance.
Gestational Diabetes Diet: What to Eat by Trimester
A gestational diabetes diet guide by trimester: the plate method, a real grocery list, foods to watch, and a sample day, summarizing ACOG, NHS and NICE.
Nausea-Friendly Pregnancy Meals: 20 Things You Can Actually Keep Down
Can't keep anything down? Here are 20 nausea-friendly pregnancy meals and snacks that actually stay put — cold, bland, and real, with morning sickness science.
Pregnancy Constipation: Fiber-Rich Foods That Help by Trimester
Pregnancy constipation? Discover the fiber-rich foods that actually help, how many grams you need daily, and what changes by trimester — ACOG-backed.
Folate vs Folic Acid in Pregnancy: MTHFR & Food Sources
ACOG says 600 mcg DFE folate daily in pregnancy. Here's the folate vs folic acid difference, MTHFR truth, and 15 food sources with USDA values.
Dairy-Free & Pregnant? How to Get 1,000mg Calcium Anyway
Lactose-intolerant or dairy-free in pregnancy? Your baby still needs 1,000mg calcium a day. 12 plant foods that deliver it — plus the absorption tricks most guides skip.
Gestational Diabetes Breakfast: 14-Day No-Spike CGM Test
12 gestational diabetes breakfasts that didn't spike my blood sugar in a 14-day CGM test, with the full glucose log, ACOG/ADA carb math, and what to skip.
Iron-Rich Pregnancy Meals: Trimester Guide + Absorption Chart
ACOG: 27 mg iron daily. Absorption ranges 2-35% by food. Full trimester chart, vitamin C boosters, and tea-timing rules for pregnancy meals.
High-Protein Pregnancy Snacks: 71g/Day by Trimester + Diet Adapted
ACOG/DRI says 71g protein/day in pregnancy — but new IAAO research bumps T3 to ~1.52 g/kg. Trimester table + 20 snacks for vegan, GF, DF diets.
📔 JournalWeek 11, Day 6: The Week I Stopped Counting
Week 11, day 6: 41 tabs open about choline. Then I cried in the cereal aisle, Jake made lentil soup, and I remembered I'm carrying a person, not running an experiment.
Choline During Pregnancy: Trimester, Foods, Absorption
ACOG says 450 mg of choline a day in pregnancy — but 90% of women miss it. Trimester-by-trimester targets, real mg per food, and vegetarian swaps inside.
📔 JournalWeek 10, Day 3: The Smell That Used to Be My Favorite
I used to romanticize coffee. Now I can't walk into the kitchen when Jake's making espresso. A small Monday moment about losing the smell I loved — and what my body might already know.
First Trimester Foods: What Nobody Warns You About
Nauseous, exhausted, second-guessing every bite? Weeks 1–13, honestly: what to eat when nothing sounds good, what to skip, and when to actually call your doctor.
📔 JournalWeek 10, Day 2: My Baby Is Forming Tiny Fingernails Right Now
Week 10, Day 2 diary — a productive Monday with a client deadline, until I read one sentence on the internet that stopped me cold. Tiny fingernails. Already.
Pregnancy Week 10: Symptoms, Baby Development, and What to Eat
Pregnancy week 10: baby is prune-sized and organs are refining. Symptoms, the calm-window phenomenon, plus choline, iron, folate and protein priorities.
📔 JournalWeek 10, Day 1: A Quiet Sunday with Prune
Week 10 begins with stillness. A quiet Brooklyn Sunday with Jake, a phone call from Mom, and the baby — now the size of a prune.
Cottage Cheese in Pregnancy : Is It Safe? (+Aversion Swaps)
Pasteurized cottage cheese is safe and protein-rich in pregnancy. Read the label, why aversions hit week 9, and 5 swaps if you cannot stand it.
📔 JournalWeek 9 Day 7 : The Cottage Cheese Tastes Like Wet Drywall
Week 9, Day 7 diary entry — Wednesday morning, one spoon of cottage cheese, and the very public collapse of yesterday's perspective. Pregnancy aversion is wild, and apparently universal.
Pregnancy After GLP-1: What to Eat When You Stop Ozempic
A new JAMA study of 1,792 pregnancies links stopping GLP-1 drugs before conception to higher risks. Here is the post-medication nutrition plan.
📔 JournalWeek 9, Day 6: I Bought the Cottage Cheese
Week 9, Day 6 diary entry — the morning after my eleven-hour choline spiral. Cottage cheese, half-caf, a window-side breakfast, and what I'm choosing not to refresh today.
Ultra-Processed Foods & Pregnancy: 2026 Study Risks
New Nutrients study links UPF intake during pregnancy to preterm birth and hypertensive disorders. The numbers, the mechanisms, and 8 whole-food swaps.
📔 JournalWeek 9, Day 5: I Refreshed the Choline Tracker 30 Times Today
Week 9 diary entry — my brain locked onto choline at 6:47 AM and didn't let go for eleven hours. Here's the chickpea-salad spiral.
5 Iron-Rich Pregnancy Recipes to Boost Your Levels Naturally
Five research-backed iron-rich pregnancy recipes with exact iron mg, prep times, and absorption tips. Backed by ACOG, NIH, and WHO guidance.
Ovia Is Closing — Best Pregnancy App Alternatives for 2026
Ovia Pregnancy shuts down March 2026. Compare the best pregnancy app alternatives for 2026, with a data migration checklist and features to look for.
Fridge-to-Meals: Quick Pregnancy Recipes
Turn your fridge staples into safe, nutritious pregnancy meals in minutes. 10 quick recipes, trimester swaps, and storage tips backed by FDA and ACOG.
Deli Meat While Pregnant: The One Rule That Makes It Safe
Already ate a cold turkey sandwich? Breathe — the real listeria risk is tiny. The 165°F rule, which meats are safest, and when to call your OB. Per ACOG & USDA.
Is Sushi Safe During Pregnancy? Trimester Guide
Which sushi is safe during pregnancy? See the rolls to enjoy, the ones to skip, and why — a trimester-by-trimester guide backed by ACOG and FDA advice.
Your Prenatal Has No Choline: How to Hit 450mg With Food
9 in 10 pregnant women miss the 450mg choline target — and most prenatals contain zero. Here's what a full day of choline actually looks like on a plate (not just eggs).
15 High-Protein Pregnancy Snacks — No Cooking, 20g Each
Craving something filling? 15 high-protein pregnancy snacks with 10-20g protein each — trimester-safe, no-cook, and ready in under 5 minutes.
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