Balanced eating in pregnancy: plate layout, meal ideas and needs
Balanced eating is not a perfect menu but a mix of different food groups through the day. Here are the plate layout, meal ideas from a Turkish table,…
Pregnancy Guide
Simple, trustworthy articles for every stage of pregnancy.
Weight gain in pregnancy: recommended ranges and a judgement-free view
Weight gain in pregnancy differs from person to person. General ranges by pre-pregnancy BMI, where the weight goes, weighing tips, a warning sign to k…
Water and fluids in pregnancy: how much and what kind?
Fluid needs go up in pregnancy. Practical ways to drink enough with water, milk, soup and herbal teas, signs of dehydration, and what to watch for wit…
Caffeine in pregnancy: limits for tea, coffee and energy drinks
ACOG suggests keeping caffeine under 200 mg a day in pregnancy. How much is in tea, coffee, cola and energy drinks, how to cut down, and what to watch…
Fish and omega-3 in pregnancy: which fish are safe and how much?
Fish provides omega-3 fats that support your baby’s brain and eye development. Choosing low-mercury types and knowing a sensible weekly amount lets yo…
Foods to avoid in pregnancy: a short, clear and calm checklist
Changing a few habits, such as skipping raw meat, unpasteurised dairy and unwashed produce, lowers the risk of listeria and toxoplasmosis. Here is a s…
Pregnancy snack ideas and a sample meal plan: practical, filling, flexible
If you want inspiration for eating in a balanced and practical way: healthy snacks, a sample day’s menu and small tips for nauseous or busy days that…
Folic acid and key vitamins and minerals in pregnancy: a short guide
Folic acid, vitamin D, iron, calcium and iodine are among the nutrients that matter most in pregnancy. Here is why, where to find them in food, and wh…
Iron and anaemia in pregnancy: what might be behind the tiredness?
As blood volume grows in pregnancy, so does the need for iron. Learn about iron-rich foods, habits that help or hinder absorption, and why supplements…
Vegan and vegetarian diets in pregnancy: planning B12, iron, protein, omega-3
A plant-based diet can work in pregnancy when it is well planned. We outline how to cover B12, iron, protein, omega-3, iodine and calcium, and how to…
Ramadan and fasting in pregnancy: talking to your doctor, safety, your options
Whether to fast is a personal decision between your faith and your health. We explain, without judgement, why talking to your doctor matters, the safe…
Choosing from Turkish cuisine in pregnancy: sucuk, liver, raw köfte and more
Sucuk, pastırma, raw köfte, liver, village cheese, pickles, kokoreç and ice cream: a calm, practical guide to what can be eaten and how at a Turkish t…