Healthy Mom, Healthy Baby

Knowledge & nutrition for mothers

Practical guidance for preconception, pregnancy, postpartum recovery and everyday nutrition in one place.

Preconception

Preconception care, folic acid, medicines, vaccines and lifestyle.

Pregnancy

Visits, screening, trimester milestones and warning symptoms.

Postpartum

Recovery, infant feeding, follow-up and emotional wellbeing.

Emotional wellbeing

Recognize stress and anxiety and build a support system.

Thoughtful beauty care

Skin, hair, nail and body care across the journey.

Essential knowledge

Week-by-week symptoms & life

Common changes and practical points to watch through pregnancy.

Food during pregnancy

What to choose, limit, and how to reduce food-safety risks.

Pregnancy lifestyle

Movement, rest, work, travel, and everyday precautions.

Birth preparation

Plan the place of birth, transport, support person, and essentials.

Common pregnancy concerns

Nausea, constipation, back pain, and when symptoms need assessment.

Baby names

A practical guide to choosing a meaningful, usable family name.

Childcare planning

What to consider when arranging childcare and returning to work.

Folic acid guide

Why it matters, when to start, and the usual amount before and early pregnancy.

Insurance & support

Benefits, insurance, and paperwork to check where you live.

Popular categories

Maternity wear

Comfortable clothing, stable footwear, and adapting as the body changes.

Maternity essentials

Useful items to consider without overbuying before needs are clear.

Birth costs & benefits

Common costs and financial support, including information for residents of Japan.

Common postpartum concerns

Recovery, pain, bleeding, mood, and warning signs needing medical review.

Baby essentials

Basics for safer sleep, feeding, diapering, and travel.

Maternity & parental leave

Planning time off and support schemes, with Japan-specific guidance.

Nutrition before, during and after pregnancy

Practical eating guidance, food safety and important nutrients.

Important: This content is educational and does not replace diagnosis or advice from a doctor, obstetric clinician or midwife.

General principles

Eat a varied diet with produce, whole grains, protein sources and calcium-rich foods. Supplement needs depend on diet, tests and health conditions.

Food safety in pregnancy

Wash hands and produce, separate raw and cooked foods, cook thoroughly, chill promptly and choose pasteurized products.

Fish and mercury

Fish provides protein and omega-3 fats, but choose a variety of lower-mercury options. Species to limit differ by country.

Postpartum and breastfeeding

Eat enough, drink to thirst and continue supplements when advised. Practical support and rest also matter for recovery.

Medical sources

See the source list and review date on Medical sources.

What would you like to eat?

Choose a country to browse dishes or meal patterns with a public source. Energy and nutrients are shown for the serving published by that source.

Ingredients I like

Results contain all selected ingredients.

Ingredients I cannot eat

Any selected ingredient removes the dish. Exclusions take priority.

15 meal ideas

For allergies, also exclude related ingredients (for example, milk and yogurt; tofu, soy milk and soy sauce). Check every product label and cross-contact risk. Filters do not guarantee an allergen-free meal.

๐Ÿ‡ป๐Ÿ‡ณ VietnamBreakfast

Vietnamese chicken porridge

Rice ยท Chicken ยท Scallion ยท Cooking oil

Energy225 kcal
Protein9.8 g
Carbs28.8 g
Fat7.8 g
๐Ÿ‡ป๐Ÿ‡ณ VietnamMain meal

Vietnamese eel porridge

Rice ยท Eel ยท Onion ยท Cooking oil

Energy298 kcal
Protein11.7 g
Carbs26.7 g
Fat16 g
๐Ÿ‡ฏ๐Ÿ‡ต JapanMain meal

Japanese curry rice

Rice ยท Pork ยท Potato ยท Onion ยท Carrot ยท Curry roux

Energy761 kcal
Protein21.6 g
Carbs108.2 g
Fat24.9 g

Check allergens: Wheat

๐Ÿ‡ฏ๐Ÿ‡ต JapanBreakfast

Japanese white rice porridge

Rice

Energy178 kcal
Protein3.1 g
Carbs38.6 g
Fat0.5 g
๐Ÿ‡ฏ๐Ÿ‡ต JapanMain meal

Mapo tofu rice porridge

Rice ยท Tofu ยท Mapo sauce

Energy294 kcal
Protein10.6 g
Carbs48.4 g
Fat5.5 g

Check allergens: Soy, Soy and wheat

๐Ÿ‡ฐ๐Ÿ‡ท South KoreaMain meal

Tofu-konjac bibimbap

Tofu ยท Rice ยท Konjac ยท Bean sprouts ยท Mushroom ยท Zucchini ยท Carrot ยท Yogurt ยท Sesame oil

Energy225 kcal
Protein14 g
Carbs26 g
Fat7 g

Check allergens: Soy, Milk, Sesame

๐Ÿ‡ฐ๐Ÿ‡ท South KoreaMain meal

Vegetable bibimbap with tofu sauce

Rice ยท Tofu ยท Egg ยท Mushroom ยท Bean sprouts ยท Tomato

Energy475.4 kcal
Protein17.9 g
Carbs70.9 g
Fat13 g

Check allergens: Soy, Egg

๐Ÿ‡ฐ๐Ÿ‡ท South KoreaMain meal

Barley bibimbap

Barley rice ยท Chives ยท Bean sprouts ยท Seaweed ยท Potato

Energy531.99 kcal
Protein21.99 g
Carbs87.48 g
Fat12.2 g
๐Ÿ‡น๐Ÿ‡ผ TaiwanMain meal

Taiwanese kale and beef stir-fry

Beef ยท Kale

Energy188.6 kcal
Protein11.9 g
Carbs7.5 g
Fat12.1 g
๐Ÿ‡น๐Ÿ‡ผ TaiwanBreakfast

Chicken and spinach porridge

Chicken ยท Spinach ยท Rice

Energy272.6 kcal
Protein16.6 g
Carbs23.3 g
Fat10.6 g
๐Ÿ‡น๐Ÿ‡ผ TaiwanMain meal

Edamame sweet-potato nut bowl

Edamame ยท Sweet potato ยท Walnuts

Energy305 kcal
Protein11.7 g
Carbs56.6 g
Fat6.8 g

Check allergens: Soy, Tree nuts

๐Ÿ‡จ๐Ÿ‡ณ ChinaBreakfast
Official meal pattern

China healthy-breakfast pattern

Whole grains ยท Vegetables ยท Fruit ยท Milk ยท Animal protein

Energy600โ€“700 kcal
Protein22.6โ€“29.8 g
Carbs86.6โ€“113.75 g
Fat13.3โ€“19.5 g

Check allergens: Milk

๐Ÿ‡บ๐Ÿ‡ธ United StatesMain meal

Chicken tortilla casserole

Chicken ยท Milk ยท Mushroom ยท Green chile ยท Corn tortilla ยท Cheese

Energy263 kcal
Protein33 g
Carbs14 g
Fat8 g

Check allergens: Milk

๐Ÿ‡บ๐Ÿ‡ธ United StatesSnack

Leaf finger salad

Lettuce ยท Cucumber ยท Beet ยท Carrot ยท Sunflower seeds ยท Olive oil ยท Balsamic vinegar

Energy245 kcal
Protein7 g
Carbs17 g
Fat18 g
๐Ÿ‡บ๐Ÿ‡ธ United StatesSnack

Yogurt smoothie

Yogurt ยท Milk ยท Fruit juice concentrate

Energy77 kcal
Protein4 g
Carbs14 g
Fat1 g

Check allergens: Milk

Aim for variety across the week. Ask your maternity team about supplements or a tailored diet for diabetes, anaemia or severe nausea.

Pregnancy

Nutrition by stage

1

Protein at each meal

Lower-mercury fish, well-cooked meat or poultry, cooked eggs, beans and pasteurized dairy.

Eat a varied diet; you do not need to eat twice as much.

2

Iron + folate

Lean meat, beans, greens, fortified grains and supplements as prescribed.

Do not increase iron doses without guidance.

3

Calcium + iodine

Pasteurized dairy, yogurt, lower-mercury seafood and modest amounts of iodized salt.

Needs vary with diet and thyroid conditions.

4

Safer fish choices

Choose a variety of lower-mercury fish and check local guidance.

FDA/EPA guidance commonly suggests 2โ€“3 servings per week from lower-mercury choices.

5

Food safety

Wash produce, separate raw and cooked foods, cook thoroughly, chill promptly and choose pasteurized products.

Avoid raw or undercooked animal foods and unpasteurized products.

6

Nausea and heartburn

Try smaller meals, bland foods, regular fluids and avoid lying down right after eating.

Seek care if you cannot keep fluids down, urinate very little, feel dizzy or lose weight.