๐ป๐ณ VietnamBreakfast
Vietnamese chicken porridge
Rice ยท Chicken ยท Scallion ยท Cooking oil
Energy225 kcal
Protein9.8 g
Carbs28.8 g
Fat7.8 g
Knowledge & nutrition for mothers
Practical guidance for preconception, pregnancy, postpartum recovery and everyday nutrition in one place.
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.
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.
๐ป๐ณ VietnamMain meal
Vietnamese eel porridge
Rice ยท Eel ยท Onion ยท Cooking oil
Energy298 kcal
Protein11.7 g
Carbs26.7 g
Fat16 g
๐ฏ๐ต 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
๐ฏ๐ต JapanBreakfast
Japanese white rice porridge
Rice
Energy178 kcal
Protein3.1 g
Carbs38.6 g
Fat0.5 g
๐ฏ๐ต 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
๐ฐ๐ท 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
๐ฐ๐ท 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
๐ฐ๐ท 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
๐น๐ผ TaiwanMain meal
Taiwanese kale and beef stir-fry
Beef ยท Kale
Energy188.6 kcal
Protein11.9 g
Carbs7.5 g
Fat12.1 g
๐น๐ผ TaiwanBreakfast
Chicken and spinach porridge
Chicken ยท Spinach ยท Rice
Energy272.6 kcal
Protein16.6 g
Carbs23.3 g
Fat10.6 g
๐น๐ผ 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
๐จ๐ณ ChinaBreakfast
Official meal patternChina healthy-breakfast pattern
Whole grains ยท Vegetables ยท Fruit ยท Milk ยท Animal protein
Energy600โ700 kcal
Protein22.6โ29.8 g
Carbs86.6โ113.75 g
Fat13.3โ19.5 g
Check allergens: Milk
๐บ๐ธ 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
๐บ๐ธ 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
๐บ๐ธ 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.
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.
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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: Educational information only; it does not replace advice from your doctor.
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.
Pregnancy
Nutrition by stage
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.
Iron + folate
Lean meat, beans, greens, fortified grains and supplements as prescribed.
Do not increase iron doses without guidance.
Calcium + iodine
Pasteurized dairy, yogurt, lower-mercury seafood and modest amounts of iodized salt.
Needs vary with diet and thyroid conditions.
Safer fish choices
Choose a variety of lower-mercury fish and check local guidance.
FDA/EPA guidance commonly suggests 2โ3 servings per week from lower-mercury choices.
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.
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.