Essential Nutrition for a Healthy Pregnancy

During pregnancy, both the mother-to-be and the baby’s health depend on her eating a healthy,
well-balanced diet. Because each trimester brings different changes and needs, the diet needs
to change to support the different stages of growth. Here is a general rule for what women
should eat during each trimester of pregnancy:
First Trimester (Week 1 to Week 12): During the first trimester, the baby’s major organs start to
form, making it an important time for growth. But during this time, many women get morning
sickness and feel sick, which can make them lose their appetite. To help the health of both the
baby and the mother, pay attention to:

• Start taking pregnancy vitamins as soon as your health care provider tells you to. Folic acid,
  iron, and calcium are all important for the baby’s growth and are found in these supplements.
• Stay hydrated by having lots of water and herbal teas. This will help with morning sickness.
• Eat small meals often. If morning sickness is a problem, eat small meals throughout the day
  to keep your stomach from getting empty, which can make nausea worse.
• Whole Foods: For a balanced diet, choose whole foods that are high in nutrients, such as
  fruits, veggies, whole grains, lean proteins, and dairy products.
  The second trimester, from weeks 13 to 27, is often called the “honeymoon period” of
  pregnancy. Morning sickness tends to go away, and you can see the baby’s growth more.
  Consider the following things to help the baby grow and the mother stay energetic:
• Protein: Make sure you get enough protein by eating lean meats, chicken, fish, beans, and
  tofu. Protein is important for the growth and development of the baby’s muscles and organs.
  Calcium and vitamin D: These nutrients are very important for the growth of the baby’s bones.
  Add dairy, plant-based milk that has been fortified, and leafy veggies to your diet.
  Omega-3 Fatty Acids: These acids are found in fish, chia seeds, and walnuts. They help the
  baby’s brain and eyes grow.
  Iron: Eat iron-rich foods like spinach, beans, and lean meats to avoid anemia and help your
  blood volume keep up with the growth of your baby.
  Third Trimester (Week 28 to 40+): During the third trimester, the baby grows quickly, which
  makes it more important for the mother to eat well. Focus on the following to make sure you
  have a good pregnancy and are ready to give birth:
  Fiber: During the third trimester, you may have trouble going to the bathroom. Whole grains,
  fruits, and veggies are high-fiber foods that you should eat to keep your bowel movements
  regular.
  Healthy Fats: Include bananas, nuts, and olive oil, which are all good sources of healthy fats, to
  help the baby’s brain grow.
• Calories: During your last trimester, you may need more calories to give your baby enough
  energy to grow and to get ready for nursing.
• Staying hydrated: Staying hydrated helps keep the amniotic fluid level up and keeps
  problems like swelling and nausea from happening.
  Remember that every pregnant woman has different nutritional needs, so it’s important to talk to
  a healthcare provider or a certified dietitian to make a diet plan that fits your needs. Proper diet
  is one of the most important parts of a healthy pregnancy. It helps both the mother-to-be and the
  baby stay healthy