Nutrient Tracker for Pregnant Women
Iron & Calcium Intake Tracker – Nutrient Tracker for Pregnant Women
Welcome! Maintaining optimal levels of iron and calcium during pregnancy is essential for both the mother and the baby. This interactive tracker helps you monitor your daily intake of these crucial nutrients. You can add meals, specify quantity, see iron and calcium content per serving, and track cumulative intake compared with trimester-specific recommendations. Everything is saved locally so you can return daily to check your progress. The tool is friendly, practical, and designed in a non-medical style suitable for everyday use.
📝 How It Works
This tracker is straightforward:
- Select your trimester (1st, 2nd, or 3rd).
- Type the name of a meal or food, and choose from suggestions.
- Specify the portion size in grams or milliliters (default is 100 g/ml).
- Add the meal to the table; it will display iron and calcium content, percentages, and cumulative percentages.
- Remove meals as needed, and watch how totals adjust automatically.
By comparing your intake with recommended daily values, you can make informed choices and ensure your nutritional balance throughout pregnancy.
| Meal | Qty (g/ml) | Iron per 100g/ml | Iron (mg) | Iron % | Iron Cumulative % | Calcium per 100g/ml | Calcium (mg) | Calcium % | Calcium Cumulative % | Action |
|---|---|---|---|---|---|---|---|---|---|---|
| Total | 0 | 0% Recommended | 0 | 0% Recommended |
Recommended Daily Intake per Trimester
- Trimester 1: Iron 27 mg, Calcium 1000 mg
- Trimester 2: Iron 27 mg, Calcium 1000 mg
- Trimester 3: Iron 27 mg, Calcium 1000 mg
🌿 Practical Tips
- Include iron-rich foods: lean meats, poultry, legumes, spinach, kale, and fortified cereals.
- Pair plant-based iron sources with vitamin C foods like citrus, strawberries, bell peppers to enhance absorption.
- Include calcium-rich foods: dairy, fortified plant milks, leafy greens, tofu, seeds, and fish with soft bones.
- Spread calcium intake across meals for optimal absorption.
- Track daily to observe patterns and adjust meals according to your needs.
- Snack on nuts, seeds, and dairy to boost nutrient intake conveniently.
- Stay hydrated; proper fluid balance supports nutrient transport.
- Variety matters: rotate food sources to cover multiple micronutrients beyond iron and calcium.
- Use this tracker as a reference tool to stay consistent and mindful about your daily nutrient intake.
- Enjoy your meals—healthy eating can be fun and flavorful!
🥦 Top Food Sources for Iron & Calcium
Iron-rich foods
- Lean red meat: beef, lamb, liver (moderate portions)
- Poultry: chicken, turkey
- Legumes: lentils, chickpeas, beans, peas
- Leafy greens: spinach, kale, Swiss chard
- Fortified cereals
- Nuts and seeds: pumpkin seeds, cashews, almonds
- Dried fruits: apricots, raisins, prunes
Calcium-rich foods
- Dairy: milk, yogurt, cheese
- Leafy greens: kale, bok choy, collard greens, broccoli
- Fortified plant milks: almond, soy, oat milk
- Tofu (calcium-set)
- Seeds: chia, sesame
- Fish with soft bones: sardines, canned salmon
🍽️ Example Daily Meal Plan
- Breakfast: 1 cup fortified cereal + 1 cup milk (Iron 8 mg, Calcium 300 mg)
- Mid-morning snack: Handful of almonds + orange (Iron 1.2 mg, Calcium 60 mg)
- Lunch: Spinach salad with chickpeas + feta cheese (Iron 6 mg, Calcium 250 mg)
- Afternoon snack: Yogurt + berries (Iron 0.5 mg, Calcium 200 mg)
- Dinner: Grilled lean meat + broccoli + quinoa (Iron 7 mg, Calcium 150 mg)
- Evening: Glass of milk (Iron 0 mg, Calcium 250 mg)
❓ FAQ – Frequently Asked Questions
Disclaimer: This tracker is for informational purposes only and does not replace personalized guidance.
