What to Eat in the 1st, 2nd, and 3rd Trimesters of Pregnancy

Pregnancy is a transformative journey that requires mindful eating to support both the mother and the growing baby.

- TDG NETWORK

Each trimester comes with unique nutritional needs, and understanding them can make the experience healthier and smoother. Here's a trimester-wise guide to what you should eat during pregnancy.

First Trimester (Weeks 1-12): Laying the Foundation
The early weeks are crucial for the baby's neural tube development, which later forms the brain and spinal cord. Morning sickness is common, so smaller, nutrient-dense meals work best.

Key Nutrients:
Folic Acid: Vital for preventing birth defects. Include spinach, broccoli, beans, oranges, and fortified cereals.
Vitamin B6: Helps reduce nausea. Bananas, nuts, and whole grains are good choices.
Iron: Supports blood production. Add lentils, green leafy vegetables, and lean meats.
Protein: Essential for cell growth. Opt for eggs, dairy, pulses, and tofu.

Foods to Include:
Whole grains like oats and brown rice
Fresh fruits, especially citrus and berries
Dairy products for calcium
Light, hydrating soups and smoothies
Tip: Eat small, frequent meals and keep dry snacks like crackers handy to manage nausea.