A Trimester-by-Trimester Pregnancy Nutrition Guide

Pregnancy nutrition needs aren't static — what your body prioritises in the first trimester is different from the third. Here's a simple way to think about it.

First trimester

Focus on folate-rich foods and manageable, small meals if nausea is an issue. Perfection isn't the goal here — consistency is.

Second trimester

Energy and protein needs rise. This is when we typically add an extra small meal and increase iron-rich foods alongside vitamin C for absorption.

Third trimester

Calcium, DHA and continued protein become the priority, alongside smaller, more frequent meals as space in the stomach becomes limited.