Wholesome is the best nutrition guide for your growing baby

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During pregnancy, nutrition requirements increase to support the developing baby. With the Wholesome app you can ensure you are getting all the required nutrients from your diet while pregnant. Just set the app to pregnant (here’s how) and the app will set your nutrition goals according to the USDA recommended daily allowances specific for pregnancy.

Here’s an example: pregnant women require more than 3 times the daily iron intake than men (27mg vs. 8mg). By setting Wholesome to pregnant the app will automatically adjust the iron goal to 27mg for the day. Then simply track toward this goal. You can also customize your goals further if your doctor or nutritionist has more specific recommendations. Taking prenatal vitamins? You can track those too. Here are our recommendations for the best whole food prenatal vitamins.



Wholesome is the only nutrition app geared to help pregnant women achieve all their nutrient goals. With a focus on micronutrients, Wholesome tracks vitamins, minerals, antioxidants, and omega 3s (including DHA). Use the app to find out where your nutrition might be lacking.

Wholesome tracks 90 nutrients: Protein, Fat, Carbohydrate, Sugars, Fiber, Water, calories, Vitamin A, Vitamin B12, Retinol, Vitamin B6, Folate (Vitamin B9), Vitamin C, Vitamin D, Vitamin E, Vitamin K, Choline, Pantothenic Acid, Thiamin, Riboflavin, Niacin, Calcium, Iron, Iodine, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium. Omega 3's and 6's: Linoleic Acid, α-Linolenic Acid, EPA, DPA, DHA.  Carotenoids & Flavanoids (antioxidants): β-Carotene, α-Carotene, β-Cryptoxanthin, Lycopene, Lutein, Cyanidin, Petunidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, Catechin, EGC, Epicatechin, ECG, EGCG, Gallocatechin, Eriodictyol, Hesperitin, Naringenin, Apigenin, Luteolin, Isorhamnetin, Keampferol, Myricetin, Quercetin, Daidzein, Genistein, Glycitein, Isoflavones, Proanthocyanidins, Gingerol, Glucosinolates, Pterostilbene, Diallyl Disulfide, Molybdenum. 

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Getting folic acid (Folate) from whole foods

Folic acid (also known as folate) is critical for a healthy pregnancy because it protects against neural tube defects. In an average pregnancy, women are recommended to take in 600mcg of folate per day according to the USDA. The Wholesome app can help you get what you need from your diet and visualize your progress tracking toward your folate goal. Simply set your profile to 'pregnant' and the app and will set your goal to 600 mcg per day. You can also customize your goal higher should your doctor or nutritionist recommend that you need more.

Why folic acid from whole foods is healthier

Folic acid is actually the synthetic form of a naturally occurring nutrient called ‘folate,’ which can be found abundantly in whole foods such as asparagus, broccoli, and avocado. With the help of the Wholesome nutrition app, you can get the folate you need from natural foods. 

In fact, the natural form is much safer than taking the synthetic folic acid supplements. That’s because up to half of the population have genetic variants in the MTFHR gene that make it more difficult to metabolize folic acid. For these people, the synthetic folic acid can stay in the body and possibly do harm (some scientific studies have linked it to cancer). Folate from food, in contrast and even in excess, is perfectly safe and extremely healthy. Click here to learn more about getting folate from your food using the Wholesome app.

Looking for the best prenatal vitamin with folate? The Wholesome team did extensive research and wrote an article with our recommendations: 5 Best Natural Folic Acid Prenatal Supplements with Folate - MTHFR support.

GET food recommendations

Wholesome analyzes your diet for nutritional gaps. It then suggests healthy foods that match your nutrition needs. So if you’re not getting enough Iron and Vitamin C in your diet, for example, Wholesome will suggest healthy whole foods that contain both.

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What wholesome users are saying  

Great pregnancy nutrition / food diary app! by SFNewbie2015 

I couldn't believe that there wasn't a food diary app that was specifically geared toward pregnant women. I wanted to eat a healthy diet - but my nausea was winning out most of the time and I was worried I wasn't eating enough of what the baby needed. This app allows you to edit your nutrition needs, like folic acid and iron. You enter your food intake into your diary and it gives you the standard info for calories. Just hit a button on the bottom and it shows you where you are to your nutrition goals for the day and then suggests foods and recipes that will fill the gap. Amazing! LOVE IT!

The perfect nutrition app by Stickinote07

I'm using the Pro Version: Beyond impressed. This app is everything I have been looking for in terms of focus on nutrition content (way beyond calories & protein like every other app), user interface (gorgeous, intuitive, smooth), personalization (literally provides specific food and recipe suggestions based on daily values that you as a user input--i.e. perfect for health conditions with specific diet requirements, weight loss or gain, and especially pregnancy!), and resource-laden (SO many great recipes and an option to share the user's own creations)

Love it - great for pregnancy nutrition tracking by Nopety Nope 

Love this app. You can actually track your nutrition and identify where you are falling short. Plus it has a pregnancy setting!!

Improved our lives by Srh39 – Feb 22, 2016

I love this app. Great for us. I track my food and I think it's awesome for any special diets such as insuring adequate nutrition intake through pregnancy or vegetarian diets. Works great for my toddler too. With multiple users it is possible, but a bit of a pain switching back in forth. Have to re-enter my weight height age then when I log my sons food change it all, over and over. It is worth it for the knowledge I am gaining about how to have a balanced diet for us. This app has improved our eating habits by filling in nutritional gaps and subsequently improving our lives. Thank you!!


Wholesome was created by a two-time cancer survivor who wanted to get the most out of a whole food diet. To date, Wholesome for iOS has had over 300,000 downloads and over 2 million whole foods tracked. The app has been featured on BuzzFeed, LikeHacker, CultofMac, and The Seattle Times.


Image source: Vanessa Porter