Nutrition During Pregnancy
Learn how to eat well during pregnancy. Calorie needs, essential nutrients, foods to avoid. Track your meals with Voical.
Calorie calculation examples by profile
1st trimester, woman 132 lbs
2nd trimester, woman 132 lbs (+300 kcal)
3rd trimester, woman 132 lbs (+450 kcal)
Twin pregnancy, 2nd/3rd trimester
Calorie needs during pregnancy
Contrary to popular belief, you're not eating for two. In the 1st trimester, your calorie needs barely change. In the 2nd trimester, add about 300 kcal/day (equivalent to a snack). In the 3rd trimester, 450 extra calories are sufficient. Quality matters more than quantity.
Essential nutrients
Folic acid (400-800 mcg/day) is crucial for neural tube development, especially in the 1st trimester. Iron (27 mg/day) prevents anemia. Calcium (1000 mg/day) supports baby's bone development. Omega-3 DHA is important for baby's brain.
Foods to absolutely avoid
To prevent infections: avoid raw milk cheeses, raw fish (sushi), raw or rare meats, raw eggs, unheated deli meats. Limit coffee to 200 mg caffeine/day and avoid alcohol completely.
Managing discomforts
Nausea: eat small, frequent meals, avoid strong odors. Constipation: increase fiber and water. Heartburn: split meals, avoid acidic and fatty foods. Fatigue: ensure adequate iron intake.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Pregnancy
Important: This information is for educational purposes only. Always follow the advice of your doctor or midwife. Each pregnancy is unique and requires personalized medical monitoring.
A balanced diet during pregnancy is essential for your health and your baby’s optimal development.
Key Nutrients
Folic acid (vitamin B9)
- Why: prevention of neural tube defects
- How much: 400-800 mcg/day
- Sources: leafy greens, legumes, citrus fruits, fortified cereals
- Note: start supplementation before conception if possible
Iron
- Why: increased blood volume, anemia prevention
- How much: 27 mg/day (increased from normal needs)
- Sources: red meat, legumes, spinach, fortified cereals
- Note: pair with vitamin C for better absorption
Calcium
- Why: baby’s bone development
- How much: 1000 mg/day
- Sources: dairy products, almonds, leafy greens, mineral water
Omega-3 DHA
- Why: baby’s brain and visual development
- How much: 200-300 mg/day
- Sources: fatty fish (salmon, sardines), enriched eggs
Foods Forbidden During Pregnancy
- Raw milk cheeses: risk of listeriosis
- Raw fish: sushi, tartare
- Raw or rare meat: risk of toxoplasmosis
- Unheated deli meats: prosciutto, pate
- Raw eggs: homemade mayonnaise, tiramisu
- Alcohol: no amount is safe
Why Voical Can Help You
During pregnancy, tracking your diet with Voical helps ensure you’re meeting your nutritional goals, especially for crucial nutrients like iron and protein. You can also verify you’re not exceeding calorie recommendations.