Nutrition during pregnancy
From early pregnancy to birth: we help you eat for two without eating too much — and manage nausea, heartburn and a fluctuating appetite.
In short
What matters during pregnancy?
Pregnancy changes the body's need for both energy and nutrients — but far less than many think in the first trimester.
Nausea, heartburn, constipation, fluctuating appetite and weight concerns are common topics you may encounter along the way.
The goal is a safe, nutritious diet through all trimesters — tailored to you and your situation.
Does this sound familiar?
This might sound like your situation
Needs change throughout pregnancy, and symptoms vary.
- You're unsure what you can safely eat now
- Nausea makes it hard to eat a varied diet
- You want to ensure enough iron, folate, iodine and omega-3
- Weight gain worries you, in one direction or the other
- You have a pre-existing condition that needs to be taken into account
SmartEating recommends
What makes the biggest difference?
These priorities matter most for a safe, nourishing pregnancy from the first trimester onward.
Folate and food safety
Folate intake and avoiding risky foods are essential from early pregnancy.
Iron and iodine
Needs rise through pregnancy and are easy to fall short on without planning.
Small, frequent meals
Helps manage nausea and low appetite, especially in the first trimester.
Gentle digestion support
Fibre and fluids can ease constipation and heartburn as pregnancy progresses.
Realistic weight gain
Focus on nutrient quality rather than a specific number on the scale.
When should you contact a doctor or midwife?
Your midwife and GP have primary responsibility for follow-up during pregnancy.
- All routine pregnancy check-ups
- Severe pregnancy nausea (hyperemesis)
- Known anaemia or low nutrient levels
- Previous pregnancy complications
- Chronic conditions such as diabetes, coeliac disease or epilepsy
Dietary follow-up is in addition to, not instead of, follow-up with your midwife and GP.
Common questions
What people ask us most often.
Do you replace my midwife?
No. We work on nutrition and are happy to collaborate with your midwife and GP.
Personal nutrition
No one with nutrition during pregnancy is exactly the same
Age, everyday life, activity level, other conditions and what you actually enjoy eating determine what works for you.
That's why two people in the same situation need different advice. SmartEating AI learns your situation over time and tailors suggestions to your body, goals and everyday life.
- You're unsure what you can safely eat now
- Nausea makes it hard to eat a varied diet
- You want to ensure enough iron, folate, iodine and omega-3
- Weight gain worries you, in one direction or the other
- You have a pre-existing condition that needs to be taken into account
We create an individual plan per trimester, with practical food for everyday life — even when nausea dominates.
SmartEating has trimester-adapted recipes and a safe-vs-unsafe guide that makes everyday life easier.
A clinical dietitian can adjust the plan for chronic conditions, previous complications or breastfeeding later on.
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The knowledge behind the advice
Pregnancy
Throughout pregnancy, the body's need for energy and nutrients changes to support both the mother and the growth and development of the baby. A varied diet, combined with a few recommended supplements, is the main approach for most pregnant women.
Iodine
Iodine is a mineral the body needs to make thyroid hormones, which govern metabolism and are essential for brain development in the foetus and young children. In Norway, iodine is one of the nutrients where both too little and too much can cause problems — and where your diet matters a great deal.
Fish and Seafood
Fish and other seafood are key sources of high-quality protein and the polyunsaturated omega-3 fatty acids EPA and DHA. Regular fish intake is one of the most well-documented recommendations in Norwegian and international dietary guidance.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with nutrition during pregnancy?
We'll connect you with a licensed clinical dietitian who understands your situation.
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