Congratulations on your pregnancy! This is a time of rapid brain and body growth for your baby, and your diet directly impacts their health. Getting enough protein, vitamins, and minerals daily can prevent anemia, support fetal development, and ease morning sickness. This article guides you through prenatal nutrition essentials, with simple recipes to help track your pregnancy goals effortlessly.

Quick Tip: Start logging your daily calories (about 2,200-2,500) in the app today—focus on whole foods over processed ones.

Section 1: Key Nutrients for Pregnancy Pregnant women need an extra 300-500 calories, but quality matters more than quantity. Here's what to prioritize:

• Folate: Prevents neural tube defects; aim for 600 mcg daily. Sources: Leafy greens (like spinach), nuts.
• Iron: Fights anemia; 27 mg daily. Sources: Red meat, beans—pair with vitamin C (like oranges) for better absorption.
• Calcium: Builds baby's bones; 1,000 mg daily. Sources: Yogurt, low-fat milk.
• Omega-3s: Boosts baby's brain development. Sources: Salmon, flaxseeds.

[Insert Image: Nutrition pyramid chart highlighting pregnancy-recommended portions]

Quick Tip: If vegetarian, consider a folate supplement; track weight weekly.

Section 2: Sample Weekly Pregnancy Meal Plan No need for complicated cooking! Here's a simple 7-day menu aligned with your "Track Pregnancy" goal:

• Breakfast: Oatmeal + blueberries + yogurt (fiber and calcium boost).
• Lunch: Grilled chicken salad + tomatoes + avocado (protein + healthy fats).
• Dinner: Steamed fish + brown rice + broccoli (Omega-3s + iron).
• Snack: Apple + almonds (blood sugar stabilizer).

Download the full menu: [Click to Download PDF Meal Plan](placeholder link for in-app embed).

[Insert Image: Vibrant photo of a balanced meal plate]

Quick Tip: For nausea, try ginger tea or small, frequent meals—skip greasy foods.

Section 3: Foods to Avoid Some items can harm your baby:

• Raw sushi/undercooked meat (bacteria risk).
• Excess caffeine (limit to 200 mg daily).
• Unpasteurized dairy.
• High-mercury fish (like shark).

Safe swaps: Cooked shrimp instead of raw, green tea over coffee.

[Insert Image: Red X icons over forbidden foods]

Quick Tip: Check labels for "low-sodium, low-sugar" options.

Section 4: Tracking Your Progress Use the app's "Track Pregnancy" feature:

1. Snap meal photos daily.
2. Set reminders: Add one nutrient per meal (e.g., iron).
3. Review weekly reports: If iron is low, the app suggests consulting a doctor.

It's not just for you—share with your partner to build habits together!

[Insert Image: App tracking interface mockup]

Quick Tip: Join the community chat: How do other moms handle sweet cravings?

Conclusion & Call to Action Prenatal nutrition isn't a chore—it's an investment in you and your baby's future. Try the weekly menu today and log how you feel in the app. Got questions? Tap "Ask Expert" for a nutritionist consult. Remember: A healthy mom = A happy baby!