How much weight should I gain during pregnancy?

Depends on pre-pregnancy BMI. Underweight: 12.5–18 kg. Normal weight: 11.5–16 kg. Overweight: 7–11.5 kg. Obese: 5–9 kg (IOM guidelines). Excessive weight gain increases risk of gestational diabetes and cesarean delivery.

Is it safe to eat sushi during pregnancy?

Cooked sushi (tempura, California rolls with imitation crab) is safe. Raw fish carries Listeria and parasite risk — avoid if pregnant or immunocompromised.

How do I track my pregnancy week-by-week?

FreeBMIKit’s Pregnancy Calculator shows your current week, trimester, due date, and baby size — and includes a kick counter for the third trimester.

Do I need to take iron supplements in pregnancy?

Not everyone. Your OB will check hemoglobin and ferritin at your first prenatal visit. If levels are adequate and your prenatal has 27 mg iron, additional supplementation may not be needed.

What is choline and why do so few people know about it?

Choline is an essential nutrient important for fetal brain development (hippocampus) and liver function. It’s found in eggs and liver — foods many pregnant women avoid. It is systematically under-included in prenatal vitamins despite being critical.

Pregnancy Nutrition Guide: What to Eat for Each Trimester

Increased Nutritional Demands in Pregnancy

Calorie needs increase only modestly: +0 kcal in T1, +340 kcal/day in T2, +452 kcal/day in T3. But micronutrient demands increase dramatically: iron +50%, folate +50%, iodine +50%, choline +7%, DHA +33%. “Eating for two” in calories is a myth; eating for two in micronutrients is real.

First Trimester Priorities

Folate/folic acid (400–800 mcg/day): neural tube closure complete by day 28. Start before conception. Iron: begin building stores early — many women start T1 already iron-deficient. Vitamin B6 (10 mg up to 4x/day with doxylamine): helps control morning sickness. Anti-nausea foods: cold foods (less smell), ginger, small frequent meals, crackers before getting out of bed.

Second Trimester: Growth Phase

Iron increases to 27 mg/day (RDA). Calcium: 1000 mg/day — fetal skeleton mineralizing rapidly. Vitamin D: 600 IU (RDA) but many experts recommend 1000–2000 IU given widespread deficiency. DHA: 200–300 mg/day for brain development. Protein: 1.1g/kg body weight (roughly 71g/day). Omega-3 sources: salmon (2–3× per week), algal oil.

Third Trimester: Final Preparation

Highest caloric need period. Iron is critical — anemia in T3 increases hemorrhage risk. Vitamin K: supports fetal clotting factor development. Choline: 450 mg/day — fetal brain development. Avoid: high-mercury fish (swordfish, king mackerel, tilefish, shark). Safe fish: salmon, sardines, tilapia, shrimp (< 12 oz/week).

Foods to Avoid During Pregnancy

Raw or undercooked meat/fish (Listeria, Salmonella, Toxoplasma risk). Unpasteurized dairy and soft cheeses (Brie, Camembert, feta, blue cheese — Listeria risk). Raw eggs and products (Salmonella). High-mercury fish. Liver (high vitamin A — risk of teratogenicity if eaten very frequently). Alcohol — no safe level established. Caffeine limit: < 200 mg/day.

Supplements in Pregnancy

Prenatal vitamin: cover the essentials. Check for: folate (400–800 mcg), iron (27 mg), iodine (150 mcg), DHA (minimum 200 mg). Many prenatals are iron-deficient or iodine-deficient — read labels. Vitamin D is often under-dosed in prenatals (400 IU vs the 1000–2000 IU many experts recommend). Choline is rarely included — add separately.