Pregnancy Nutrition Support Calculator
Track your intake of Folate, Iron, and Calcium from nuts, seeds, and dried fruits to support a healthy pregnancy journey.
Nutrition’s Role in a Healthy Pregnancy
An obstetrician would explain that nutrient needs increase significantly during pregnancy to support both maternal health and fetal development. While a balanced diet is fundamental, certain micronutrients are especially critical.
Key Nutrients for Mom & Baby
- Folate (Vitamin B9): Absolutely essential in early pregnancy to prevent major birth defects of the baby’s brain and spine (neural tube defects).
- Iron: Your body uses iron to make more blood to supply oxygen to your baby. Iron deficiency during pregnancy can lead to anemia, causing fatigue and increasing risks for premature birth.
- Calcium: Builds your baby’s bones and teeth. If you don’t consume enough calcium, your body will take it from your own bone stores, which can impact your health later in life.
Important Medical Disclaimer
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical advice from a qualified healthcare professional.** All nutritional and dietary choices during pregnancy should be discussed with your doctor or a registered dietitian. This tool **DOES NOT** replace the need for prenatal vitamins, which are essential for meeting the increased nutrient demands of pregnancy.
Folate
0µg
of 600µg daily goal
Iron
0.0mg
of 27mg daily goal
Calcium
0mg
of 1000mg daily goal
Your Pregnancy Nutrition Tracker
💡 Pregnancy Nutrition Insight
Daily Goal Progress
Frequently Asked Questions
Can I get all my pregnancy nutrients from food?
While a healthy diet is the foundation, it is very difficult to meet the increased demands for certain nutrients like folate and iron from food alone. This is why a prenatal vitamin is almost always recommended by doctors to fill any nutritional gaps and ensure healthy fetal development.
Are nuts safe to eat during pregnancy?
Yes, for women without a nut allergy, nuts are an excellent choice. They provide healthy fats, protein, fiber, and crucial minerals. Past advice to avoid nuts to prevent allergies in the baby has been disproven; in fact, some research suggests early exposure may be protective.
How much is a safe serving of nuts and seeds?
A standard serving size of about 1 ounce (or 30 grams) per day is a great way to get the benefits without overconsuming calories. This is equivalent to about a small, cupped handful.