Pregnancy Nutrition: What to Eat in Each Trimester
Pregnancy Nutrition: What to Eat in Each Trimester
Pregnancy is one of the most nutritionally demanding periods of a woman's life. Here's what you need to know, trimester by trimester.
First Trimester (Weeks 1-12)
Key Nutrients
Folic acid: 400-800mcg daily — critical for neural tube development
Vitamin B6: Helps manage morning sickness
Iron: Starts building blood volume
Managing Morning Sickness
Eat small, frequent meals
Keep dry crackers by the bedside
Ginger tea is a natural nausea remedy
Cold foods may be better tolerated than hot
Second Trimester (Weeks 13-26)
This is when appetite usually returns. Baby's growth accelerates.
Key Nutrients
Calcium: 1000mg daily — builds baby's bones
DHA Omega-3: Brain development
Protein: 71g daily minimum
Iron: Increases to prevent anemia
Focus Foods
Dairy: Dahi, paneer, milk
Leafy greens: Spinach, methi
Fish: Salmon (limit to 2x/week)
Eggs: Excellent complete protein
Third Trimester (Weeks 27-40)
Baby gains most weight in this stage.
Key Nutrients
Vitamin K: For blood clotting
Magnesium: Prevents leg cramps
Fiber: Prevents constipation
Foods to Avoid During Pregnancy
Raw fish and undercooked meat
Unpasteurized dairy
High-mercury fish (shark, swordfish)
Alcohol (no safe amount)
Excess caffeine (limit to 200mg/day)
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