What to eat, stage by stage.

Choose your week to see which nutrients matter now, and the foods richest in them.

Week –

Foundations

This is the build-the-blueprint stage. A lot happens fast, even before you may feel very pregnant.

What’s developing

      Nutrients to prioritize

      These shape the food ranking below. Your daily needs don’t change—ask your care team about your own targets.

        Foods that cover this stage

        Scored per 100 g against this stage’s priorities—not a serving size or a safety check. What 100 g looks like

        Richest sources, by nutrient

        Percentages use PregNut’s reference amounts; DHA and protein are illustrative benchmarks. Food values come from a fixed USDA snapshot.