Nutrition

Food is fuel, comfort, culture, and connection, not a test you pass or fail. Here’s our evidence-based, no-diet-culture guide to nourishing yourself and your family, whether you’re growing a baby, feeding one, or packing lunches for a hungry teen.

Our nutrition philosophy: Nourish, don’t restrict

We don’t count “good” and “bad” foods, and we don’t do weight-loss challenges. Instead, we focus on adding: more color, more fiber, enough protein, enough water, and meals regular enough that your energy stays steady. Research consistently shows that overall eating patterns matter far more than any single food or meal, which is great news for real life. There’s room for birthday cake and drive-through nights.

• Eat regularly, without long stretches of skipping meals
• Build most meals around vegetables, fruit, whole grains, and protein
• Choose mostly minimally processed foods, while enjoying the rest without guilt
• Listen to hunger and fullness cues
• Progress over perfection: one better-balanced meal counts

The balanced plate method

You don’t need to weigh or track food to eat well. Both the USDA’s MyPlate and the Harvard Healthy Eating Plate use a simple visual that works for most meals:

Think of the plate as a starting point, not a rulebook. A stir-fry, a burrito bowl, a soup, or a sheet-pan dinner can all “fit” the plate without being separated into neat sections. If you’re more active, pregnant, or breastfeeding, you might naturally need bigger portions of starches and protein, and that’s normal.

The three things we focus on most

Hydration

Water supports digestion, temperature regulation, energy, and (during pregnancy) increased blood volume and amniotic fluid. The National Academies’ Dietary Reference Intakes set adequate total water intakes (from all beverages and food) of about 2.7 liters per day for adult women, about 3.0 liters during pregnancy, and about 3.8 liters while breastfeeding. Roughly 20% of that usually comes from food.

• Keep a water bottle within reach, especially while nursing or working out
• Pale yellow urine is a helpful everyday check
• Drink more in hot weather and during exercise
• Milk, sparkling water, herbal teas that are safe for you, soups, and water-rich fruits all count

Pregnancy nutrition

Pregnancy increases your need for certain nutrients much more than it increases your calorie needs. That’s why quality matters so much in this season, and why a prenatal vitamin is typically recommended. Here are key nutrients to know (values are the Recommended Dietary Allowances or Adequate Intakes for pregnancy from the National Institutes of Health Office of Dietary Supplements):

How much more do I need to eat?

Less than you might think, and it builds gradually. According to the Institute of Medicine’s energy estimates, most people need no extra calories in the first trimester, about +340 calories per day in the second trimester, and about +452 calories per day in the third trimester. That’s roughly an extra snack or a slightly bigger meal, like a yogurt parfait with nuts and fruit, or a turkey and avocado sandwich. Needs vary with body size, activity, and whether you’re carrying multiples, so follow your provider’s guidance and your hunger cues.

Foods to avoid or limit during pregnancy

• Unpasteurized (raw) milk and cheeses, including some soft cheeses. Choose products labeled “made with pasteurized milk.”
• Deli meats, hot dogs, and refrigerated pâtés: heat until steaming hot (165°F) before eating.
• Refrigerated smoked seafood (like lox) unless cooked in a dish, such as a casserole.
• Raw sprouts (alfalfa, mung bean, clover, radish).
• Raw or undercooked meat, poultry, seafood, and eggs. Cook to safe internal temperatures, and choose pasteurized eggs for recipes like homemade dressings.
• High-mercury fish: the FDA and EPA advise avoiding shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna, and tilefish from the Gulf of Mexico. Low-mercury choices like salmon, shrimp, cod, sardines, and canned light tuna are encouraged, at 2–3 servings per week.
• Caffeine: ACOG advises keeping caffeine under 200 mg per day, about one 12-oz cup of coffee. Remember tea, soda, energy drinks, and chocolate count too.
• Alcohol: no amount of alcohol is known to be safe during pregnancy, according to the CDC and ACOG.
• Unwashed produce: rinse fruits and vegetables well under running water.

Nausea, food aversions, and heartburn are real. If all you can manage in the first trimester is crackers, toast, and cold fruit, that’s okay. Small, frequent meals often help. If you can’t keep food or fluids down, contact your provider.

Breastfeeding and chestfeeding nutrition

Making milk takes energy and nutrients. The Institute of Medicine estimates about +330 calories per day in the first six months of exclusive breastfeeding and about +400 calories per day from six to twelve months. Some of the key nutrient needs rise too, including iodine (290 mcg) and choline (550 mg). Many providers recommend continuing a prenatal vitamin while nursing.

• Keep one-handed snacks ready: trail mix, cheese sticks, bananas, energy bites, hard-boiled eggs
• Drink to thirst and keep water nearby during feeds
• Continue choosing low-mercury fish for omega-3s
• Caffeine in moderation is generally considered compatible with breastfeeding; talk with your provider about how much is right for you
• Avoid restrictive dieting; fueling well supports your energy, mood, and recovery

Gestational diabetes basics

Gestational diabetes (GDM) is diabetes that develops during pregnancy. It’s usually screened for between 24 and 28 weeks, and it is common and manageable. A GDM diagnosis is not a reflection of anything you did wrong. Pregnancy hormones affect how the body uses insulin.

Management is always individualized by your care team, but it often includes:

• Balanced, consistent carbohydrates: spreading carbs across three meals and two to three snacks rather than having large amounts at once.
• Pairing carbs with protein, fat, and fiber to slow the rise in blood sugar (think apple with peanut butter, not apple alone).
• A protein-rich breakfast, since blood sugar is often most sensitive in the morning.
• Movement after meals: even a 10–15 minute walk can help.
• Blood glucose monitoring as directed, and medication if needed. Needing insulin or medication is not a failure; it’s another tool.

Your provider will give you personal glucose targets and may refer you to a registered dietitian or diabetes educator. We designed our planner to make the day-to-day part simpler and less stressful.

Fueling kids and teens

Kids don’t need diets; they need regular, varied meals, adults who model enjoying food, and trust. We love dietitian and family therapist Ellyn Satter’s Division of Responsibility in Feeding, a widely used, evidence-informed framework:

In practice: offer a structured rhythm of meals and snacks, include at least one “safe” food your child usually accepts, serve new foods alongside familiar ones without pressure, and avoid bribing, rewarding, or punishing with food. It can take many exposures before a child accepts a new food.

Teens and young athletes

Teens are growing fast, and active teens have especially high energy needs. Under-fueling can affect growth, energy, mood, performance, bone health, and (in girls) menstrual cycles. Help them:

• Eat breakfast, even something quick like a smoothie, yogurt, or peanut butter toast
• Have a carb-and-protein snack 1–3 hours before practice
• Refuel within a couple of hours after training with a meal or snack that includes protein and carbohydrates
• Drink water throughout the day; sports drinks are usually only useful for long or very sweaty sessions
• Get calcium and vitamin D (dairy or fortified alternatives) for growing bones
• Skip energy drinks; the American Academy of Pediatrics advises against them for kids and teens

If you notice signs of restrictive eating, rapid weight changes, or anxiety around food, reach out to your child’s pediatrician. For more on active families, see our teen and kids movement pages.

A sample day of eating

Here’s what a balanced day might look like. This is inspiration, not a prescription. Portions depend on your body, activity, and season of life, and pregnancy and breastfeeding may call for more.

Want to plan your own week? Grab our free printable:

Grocery staples checklist

A well-stocked kitchen makes balanced meals so much easier on busy days. Here’s our go-to list:

Frequently asked questions

Keep going

Nutrition works hand in hand with movement and rest. Explore our exercise programs, read more in the blog, or browse free resources. Questions? Reach out anytime.