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Pregnancy nutrition, explained.
Articles, guides, recipes — and Emily’s real-time pregnancy diary.
Everything we publish· 36 posts
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.
Calcium Without Dairy: 1,000mg/Day in Pregnancy
Reach 1,000mg of calcium a day in pregnancy without dairy. A plant-based guide with USDA milligram values, absorption rates, and easy meal ideas.
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 Survival Guide : Foods, Symptoms & Real Talk
What to eat, what to skip, and when to call your doctor in weeks 1 to 13. Editorial guidance grounded in ACOG, NIH, CDC, FDA, and NHS sources.
📔 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 in Pregnancy: Safe Options & Risks
Is deli meat safe during pregnancy? Learn which lunch meats to avoid, how to heat them safely to 165°F, and practical alternatives for expecting moms.
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.
Choline in Pregnancy: How Much You Need & Best Food Sources
Most prenatal vitamins skip choline. Learn ACOG 450mg daily target, the 12 choline-rich foods with real numbers, and a sample meal plan that works.
15 High-Protein Pregnancy Snacks (Trimester-Safe & Quick)
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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