PDF Guide
Pregnancy & Breastfeeding Nutrition Guide
Complete guide to nutrition by trimester, addressing deficiencies, safe supplements, breastfeeding nutrition, and postpartum recovery.
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PDF • 15 chapters • tables • checklists • templates
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15 chapters
From key nutrients to postpartum recovery
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Tables & checklists
Nutrient norms, shopping lists, decision algorithms
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Evidence-based
References to studies and clinical guidelines
Table of Contents
Part I. Core Fundamentals
- Key nutrients: what, how much, and why (folate, iron, calcium, vitamin D, omega-3, iodine, choline, zinc, B12)
- Food safety: what's allowed, what's not, and why
- Weight gain: what's considered normal
- Pregnancy tests: when "abnormal" is actually normal
Part II. Nutrition by Trimester
- First trimester (weeks 1–12): nausea, aversions, critical nutrients
- Second trimester (weeks 13–26): growing needs, daily meal examples
- Third trimester (weeks 27–40): preparing for birth, final stretch nutrition
Part III. Breastfeeding
- Breastfeeding nutrition: what truly matters for lactation and mom's health
Part IV. Postpartum Recovery
- Recovery nutrition: energy, hormones, mood
Part V. Algorithms & Quick References
- "If X, then Y" algorithm — daily quick decisions
- Pregnancy grocery list template
- Quick Reference: all nutrients on one page
- FAQ: 10 most common questions
- Red Flags: when to see a doctor, not a guide
- Sources and evidence base
Who is this guide for
- Planning pregnancy and want to prepare your body
- Currently pregnant and want to eat right
- Breastfeeding and care about milk quality
- Recovering after childbirth
- Dealing with morning sickness and unsure how to eat
- Want to understand which tests you need and how to read them
Sofia Panfilova
Clinical dietitian specializing in women's health, hormones, and pregnancy. 10+ years of practice, working with hundreds of pregnant and breastfeeding women. Online and Limassol, Cyprus.