On the plate
Nine familiar foods, their notable nutrients, and the limits of a single serving. An illustrated starting point for food-first questions.
A small field guide to eating well
Good food, good questions, together.
Tablemates gathers food cards, playful characters, pregnancy and postpartum notes, and everyday routines. Start with what matters to you, then follow the source links when a claim matters.
From the pantry
Food cards · food friends
01 · Food studies
02 · Flip cards
Tablemates
Egg, avocado, and walnut with a playful face and a grown-up explanation. Flip each one for amounts, context, and a food idea.
Women’s care
Before, during & after pregnancy
03 · Nutrition notes
Before & during pregnancy
A reference for nutrient targets and a separate timing guide. These pages explain what to ask about supplements; they are not a personal regimen.
04 · Practical notes
Supplement timing
Food, supplement, and timing questions to review during pregnancy, with ideas that fit into an everyday routine.
05 · After birth
Postpartum food & care
A flexible daily rhythm, lactation nutrient reference, and questions for postpartum follow-up.
Everyday routines
Plans for different needs
The women’s care guides also live together in Nourish Notes. Each topic includes sources and questions to bring to a care team.