Pregnancy is a time of profound changes in your body. Eating well during pregnancy is crucial not only for your health, but above all for your baby’s proper growth and development. We hear about nutrition from many sides these days; everyone offers some advice, recommending supplements or vitamins. But how do you make sense of it and ensure the best for you and your child?
I. The basics of healthy eating in pregnancy – what to eat and what to avoid
During pregnancy, a woman’s needs change. A well-structured meal plan will ensure all the necessary nutrients for both you and your baby. Each trimester has its own specific nutritional requirements, so your diet deserves attention.
For your body and your growing baby, it’s important to always get enough protein, quality carbohydrates, and healthy fats. Each of these nutrients plays a unique role. Protein helps build your baby’s organs; healthy fats supply your baby with omega-3s essential for the development of the nervous system; quality carbohydrates provide the energy your body needs more than ever during pregnancy.
We often hear that pregnant women eat for two—but that’s not quite the case. A woman’s energy needs increase during pregnancy by about 300 calories a day in the second trimester and by approximately 400 to 500 calories in the third trimester. If you monitor your diet and focus on quality rather than quantity, you will naturally supply your body with everything it needs.
There are foods pregnant women should avoid completely or limit strictly. These include raw meat, raw eggs, and unpasteurized dairy products, which can harbor bacteria dangerous to the baby. It’s also advisable to reduce caffeine from coffee or cola beverages. Alcohol should be entirely off-limits.
II. Key vitamins and minerals in pregnancy
Folic acid for healthy baby growth
Folic acid is one of the most recommended supplements for pregnant women. It helps prevent neural tube defects in the fetus and supports healthy tissue growth and cell division. The recommended dose is at least 400 micrograms per day, ideally starting before conception and continuing through the end of the first trimester.
Iron supplementation — against fatigue and anemia
Iron helps ensure adequate oxygen for the mother’s and baby’s tissues. Because blood volume increases during pregnancy, the need for iron can be up to twice as high as normal. Rich sources of iron include meat, legumes, seeds, spinach, and whole-grain products. You can also take iron as a supplement, but always consult your doctor.
Calcium for healthy bones and vitamin D for absorption
Calcium is essential for the development of your baby’s strong skeletal system. Vitamin D is necessary for proper calcium absorption. It’s best to obtain calcium from quality dairy products, as well as from plant and other sources such as almonds, fish, sesame paste, broccoli, or kale.
Omega-3 fatty acids for your baby’s brain development
Omega-3 fatty acids support your child’s brain and vision development and also reduce the risk of preterm birth. Excellent sources of omega-3 include fatty fish such as salmon, herring, or sardines. If you don’t eat fish, you can choose fish oils and plant options like flaxseed or chia seeds.
III. Diet by trimester in detail
First trimester — coping with nausea and fatigue
Many women experience nausea and fatigue in the first trimester. It’s recommended to eat smaller but more frequent meals, include ginger tea to combat nausea, and limit heavy, fatty foods.
Second trimester — baby’s growth and enough nutrients
In the second trimester, increase the intake of quality nutrients, especially protein and iron. Give your diet extra attention during this period.
Third trimester — managing heartburn and preparing for birth
In the third trimester, smaller, more frequent meals; limiting fatty and spicy foods; and increasing fiber intake help with heartburn. A special "pre-birth" diet rich in vegetables and fiber is also recommended.
Pay attention to your diet, make sure you get enough vitamins, and avoid risky foods.