Nutritionist
AI Chat
A balanced diet for women’s health should include the following approximate percentage breakdown of food types:
Vegetables & Fruits – 50% of your plate
- Prioritize a variety of colors for a full range of vitamins and minerals.
- Leafy greens, berries, cruciferous veggies, and citrus fruits are great choices.
Whole Grains & Smart Carbs – 25%
- Choose fiber-rich options like quinoa, brown rice, oats, and whole wheat.
- Helps with sustained energy and digestive health.
Protein (Lean & Plant-Based) – 20-25%
- Includes lean meats, poultry, fish, eggs, tofu, beans, and lentils.
- Supports muscle, skin, hair, and overall body repair.
Healthy Fats – 10-15%
- Avocados, nuts, seeds, olive oil, and fatty fish are essential for hormone balance.
- Avoid trans fats and highly processed oils.
Hydration – At least 8 cups of water daily
- Helps digestion, skin glow, and overall energy levels.
- Herbal teas and coconut water are also great choices.
Bone & Heart Support (Calcium & Omega-3s) – Included within other food groups
- Dairy or fortified alternatives, sardines, almonds, and leafy greens.
- Omega-3-rich foods like salmon and flaxseeds for brain & heart health.
80/20 Rule – Eat whole, nutritious foods 80% of the time, and allow room for indulgences 20% of the time to maintain balance without guilt!
Eating for Two (but Not Really!)
Nutrition & Wellness in Pregnancy
How Much Weight Should You Gain?
Most women in the U.S. start pregnancy overweight or obese. Your goal? Gain the right amount—not too much, not too little!
| Pre-Pregnancy BMI | Total Weight Gain | Weekly Gain (2nd & 3rd Trimester) |
|---|---|---|
| Underweight (<18.5) | 28-40 lbs | 1 lb/week |
| Normal (18.5-24.9) | 25-35 lbs | 1 lb/week |
| Overweight (25-29.9) | 15-25 lbs | 0.6 lbs/week |
| Obese (>30) | 11-20 lbs | 0.5 lbs/week |
Losing weight while pregnant? Not recommended! Losing weight before pregnancy is best to lower risks.
Why Does Weight Matter?
Being overweight in pregnancy can increase risks for:
Mom: Diabetes, high blood pressure, C-section, infections, blood clots, postpartum depression, sleep apnea.
Baby: Birth defects (spina bifida, heart defects), miscarriage, stillbirth, childhood obesity, autism, ADHD.
Obesity makes it harder to see birth defects on ultrasound (by at least 20%)!
Eating Right: How Many Extra Calories Do You Really Need?
You don’t need to “eat for two” the whole time!
- 1st trimester: No extra calories needed
- 2nd trimester: +350 calories/day
- 3rd trimester: +450 calories/day
- Breastfeeding? +500 calories/day
For diabetes in pregnancy: Follow 40C-30F-20P (40-50% complex carbs, 20-35% fats, 15-30% protein).
Fish & Pregnancy: What’s Safe to Eat?
Eat 8-12 oz of low-mercury fish per week.
- AVOID fish with high mercury:
- King Mackerel
- Marlin
- Orange Roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Tuna (Bigeye)
Limit albacore tuna to 6 oz per week and stick to light canned tuna instead!
Vitamins & Minerals: What You Need
Prenatal Vitamin (PNV): Take only 1/day (too much vitamin A can harm baby!).
Iron: Needed for baby & placenta! Get 27 mg/day from PNV or food.
Vitamin D: Aim for 600 IU/day (more if at risk—ask your doctor!).
Calcium: 1,000-1,300 mg/day to support baby’s bones.
Iodine: Needed for brain development! Get 220 mcg/day during pregnancy.