Pregnancy Nutrition Handbook

Hi, I’m Alice! Dietitian, Content Creator, and soon-to-be mum. Over the past five years, I’ve helped people improve their health through food, but nothing has been as eye-opening as experiencing pregnancy firsthand. Like many of you, I’ve faced the ups and downs—severe nausea, food aversions, exhaustion—and I’ve learned that pregnancy is just as much about self-compassion as it is about nourishment.

As a Dietitian, I’ve always believed in the power of food to fuel, heal, and support our bodies. I’ve worked with countless women through pregnancy, and I know firsthand how overwhelming it can feel to navigate the sea of nutrition advice.

That’s why I created this eBook, to cut through the noise and give you clear, evidence-based guidance that will help you feel confident in your food choices, trimester by trimester.

Inside, you’ll find:

✅ A breakdown of key nutrients and how your needs change each trimester

✅ Managing nausea and vomiting with practical food and lifestyle strategies

✅ Guidance on supplements—what to take and what to avoid

✅ Food safety during pregnancy to help you make informed choices

✅ Trimester-specific meal and snack ideas to keep you nourished and satisfied

✅ Tips for digestion changes like constipation, and heartburn

✅ Weight gain and body changes—what’s normal and how to navigate it

✅ Managing common symptoms like swelling, fatigue, and pregnancy cravings

✅ How to boost energy levels and manage fatigue through food and lifestyle adjustments

✅ Real-life nutrition strategies - taking into account you are HUMAN not a robot

✅ My own experiences alongside insights from my years as a Dietitian

✅ Interactive elements to help you track your progress and personalise your journey

This isn’t about “perfect” eating! It’s about making food work for you during this incredible season of life. Whether you read it cover to cover or pick it up when you need guidance, I hope it becomes a trusted resource for you. Print it out, take notes, and most importantly, give yourself grace.

You’ve got this, and I’m here to help. 💛