Good nutrition supports your baby's development and your own energy and wellbeing. Needs shift as pregnancy progresses, so here's a trimester-by-trimester guide.
First trimester: folate first
Folate (or folic acid) is critical for neural tube development in the first weeks. Prioritise leafy greens, fortified cereals, beans, lentils and citrus. Small, frequent meals and ginger can help with nausea.
Second trimester: build with calcium and iron
As your baby's skeleton hardens and blood volume rises, calcium, vitamin D, iron and omega-3 (DHA) become important. Think dairy or fortified alternatives, oily fish low in mercury (like salmon), eggs, nuts and seeds. Pair iron-rich foods with vitamin C to boost absorption.
Third trimester: fuel the final growth spurt
Your baby gains the most weight now. Keep iron and calcium high, add fibre to ease constipation, and stay hydrated. Lean protein, whole grains and leafy greens are your friends.
Foods to avoid
- Alcohol and smoking — at every stage.
- Raw or undercooked meat, eggs and seafood.
- High-mercury fish (shark, swordfish, king mackerel).
- Unpasteurised dairy and soft cheeses.
- Keep caffeine under about 200 mg a day.
This is general guidance — your midwife or doctor can tailor advice to you.