What to Eat When You’re Expecting: A Trimester-by-Trimester Guide
Pregnancy is a transformative journey that places unique nutritional demands on your body. To support your health and your baby’s development, it’s crucial to adapt your diet as you progress through each trimester. Here’s a trimester-by-trimester guide to optimal nutrition, backed by science, to ensure you and your baby thrive.
First Trimester: Laying the Groundwork for Growth
The first trimester is a time of rapid development as your baby’s organs, brain, and spinal cord begin to form. Key nutrients during this phase include:
1. Folic Acid
Folic acid helps form the baby’s brain and spinal cord, reducing the risk of birth defects such as spina bifida by ensuring proper closure of the neural tube in the early weeks of pregnancy.
You can get a good amount of folic acid from leafy greens like spinach or kale, or from citrus fruits, beans, and fortified cereal.
2. Iron
Iron supports increased blood volume and oxygen transport. You can get this from lean red meat, lentils, or spinach. It’s also a good idea to pair iron-rich food with food groups rich in vitamin C to enhance absorption.
3. Protein
This nutrient is important when it comes to building tissues and supporting rapid cell growth. Usually you can get this from eggs, poultry, fish (low in mercury), nuts, and seeds.
Second Trimester: Supporting Baby’s Growth and Development
The second trimester marks a period of steady growth for your baby. During this time, your baby’s skeleton begins to harden, and their bones are actively developing. The brain undergoes significant maturation, and the baby’s senses such as hearing start to form. Focus on nutrients that promote bone development and brain health.
1. Calcium
This is vital for building your baby’s bones and teeth. You can easily get this from dairy products like milk, yogurt, or cheese. You can also get this from broccoli and almonds.
Research from NIH suggests to take 1,000 ml of calcium daily during pregnancy.
2. Omega-3 Fatty Acids
Taking omega-3 Fatty Acids is helpful in supporting brain and eye development for your little one. Good sources for this nutrient include fatty fish like salmon and sardines. You can also get this from flaxseeds, chia seeds, and walnuts.
3. Vitamin D
Regular intake of vitamin D enhances calcium absorption and greatly supports immune function. Food such as fortified milk, egg yolks, and getting a good amount of exposure from sunlight can give you doses of vitamin D.
Third Trimester: Preparing for Delivery
As your baby grows and prepares for birth, your body undergoes significant changes to support both your health and the baby’s development. These changes are reflected in your nutritional needs. Try to incorporate the following into your diet:
1. Magnesium
During the third trimester, magnesium can help relieve muscle cramps, and support bone development. This can also help you maintain and regulate your blood sugar, nearing your delivery date. You can get a good amount of magnesium from nuts, seeds, whole grains, and spinach.
2. Fiber
Taking in a healthy amount of fiber during your last trimester can help alleviate constipation, which is quite common during this stage. Apart from whole grains, fiber is also present in fruits like apples, pears and also vegetables like carrots and peas.
Essential Tips Throughout Your Pregnancy Journey
Mindful Eating
This practice encourages healthier food choices, focusing on nutrient-dense options that support your baby’s growth and your overall well-being. By paying attention to what and how you eat, you’re more likely to avoid unhealthy cravings or excessive weight gain, which can contribute to complications like gestational diabetes or high blood pressure.
Staying Hydrated
This is vital as it supports increased blood volume, aids nutrient transport to the baby, and maintains amniotic fluid levels. Proper hydration helps prevent common issues like constipation, swelling, and urinary tract infections, while also reducing fatigue and supporting overall health for both mother and baby.
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Get Enough Rest
Prioritize quality sleep and rest when needed. Getting enough rest during pregnancy is essential for your physical and emotional well-being. Sleep supports your body’s increased workload, promotes healthy fetal development, and helps manage hormonal changes. Rest also reduces stress, boosts immunity, and improves energy levels, preparing you for labor and postpartum recovery. Prioritizing rest benefits both you and your baby.
Each trimester of pregnancy brings unique nutritional needs to support your baby’s growth and your well-being. Always consult your healthcare provider for personalized guidance and enjoy the exciting road to motherhood!