Nutrition in pregnancy directly affects both maternal health and fetal development. The principle is not "eating for two," but "eating correctly for two."
First Trimester: Folate and Nausea Management
During the first 12 weeks, 400-800 mcg folic acid daily is critical for preventing neural tube defects; ideally supplementation begins while planning pregnancy. For nausea management, small frequent meals, light carbohydrate-rich snacks (such as crackers), and ginger tea can help.
Second Trimester: Iron and Calcium
As the baby grows, blood volume increases and iron needs rise. Daily iron needs are around 27 mg; good sources include red meat, dark leafy greens, and legumes. Pairing iron with vitamin C improves absorption, while tea can reduce it. Calcium target is about 1000 mg/day through milk, yogurt, and cheese.
Essential Nutrients in Pregnancy
- Folic acid: leafy greens, legumes, supplements
- Iron: red meat, spinach, lentils
- DHA (omega-3): oily fish (2 portions/week)
- Calcium: dairy products, tahini
- Vitamin D: supplementation is often recommended
- Iodine: iodized salt, milk, seafood
Foods to Avoid
Raw or undercooked meat, raw milk and cheeses, raw eggs, high-mercury large fish (such as swordfish and shark), unpasteurized products, and excessive caffeine (keep below 200 mg/day, roughly 1-2 cups of filter coffee) are listed among foods to avoid.
Third Trimester: Energy and Protein
In the final trimester, an extra 350-450 kcal/day and around 1.1 g/kg/day protein are recommended. Constipation is common; adequate fiber, fluid intake, and regular movement should be maintained.