Pregnancy Diet: What to Eat in Each Trimester
You don’t need to “eat for two”, but you do need more of certain nutrients. Most people need no extra calories in the first trimester, about 350 extra a day in the second and about 450 in the third.
Key nutrients
| Nutrient | Why | Indian food sources |
|---|---|---|
| Folate | Neural tube development | Palak, methi, chana, rajma, oranges |
| Iron | Prevents anaemia | Dals, jaggery, ragi, dates, eggs, meat |
| Calcium | Baby’s bones and teeth | Milk, curd, paneer, ragi, sesame |
| Protein | Growth of baby and placenta | Dal, eggs, paneer, fish, chicken, soy |
| Omega-3 | Brain and eye development | Low-mercury fish, walnuts, flax seeds |
Foods to avoid
- Unpasteurised milk and soft cheeses
- Raw or undercooked eggs, meat and fish
- High-mercury fish such as shark and king mackerel
- Alcohol; limit caffeine to about 200 mg a day (about two cups of tea or one of coffee)
- Unwashed fruit and vegetables
Your doctor will usually prescribe iron, folic acid and calcium supplements. Take them as advised.