Enter your gestational week to see reference daily intakes for the key pregnancy nutrients, the foods that provide them, and which ones your chosen foods cover. This is an approximate reference, not medical advice; for any health concern or emergency, contact your pediatrician or emergency services, and follow WHO, CDC or your local health authority guidance.
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How to Use the Pregnancy Nutrition Guide
Enter your gestational week, optionally tick the foods you eat regularly, then press Show Nutrients. The result lists the key nutrients, their reference daily intake and their food sources.
Reading the result
Targets are shown per day and change a little between trimesters.
Sources are everyday foods, not a full list.
Ticked foods are summarised as the nutrients they help cover.
A balanced diet is more important than any single number.
Features
Reference intakes for folate, iron, calcium, vitamin D, protein, DHA, iodine and choline
Common food sources for each nutrient
Shows which nutrients your chosen foods help cover
This is an approximate reference, not medical advice; for any health concern or emergency, contact your pediatrician or emergency services, and follow WHO, CDC or your local health authority guidance.
All processing runs locally in your browser. Your data is not uploaded to any server.
Ask your provider about a prenatal supplement and how it fits your diet. Foods to avoid in pregnancy, such as raw or undercooked items, are not covered here.