Nutrition in Pregnancy: A Trimester-by-Trimester Guide

Attention to nutrition from the first signs of pregnancy is the foundation of the baby's development. But the idea that "a pregnant woman must eat for two" is a myth: it is about quality, not quantity. A weight gain of 11–14 kg during pregnancy is considered normal.

First trimester: the foundation is laid

In the first 12 weeks, hormonal changes can cause nausea, vomiting and loss of appetite — this is usually temporary. What matters in this period:

Folic acid: broccoli, spinach, lentils, red beans, avocado — it plays a role in forming key organs such as the heart and brain
Meat and fish as an iron source — always thoroughly cooked
Eating small amounts frequently — it eases nausea
Plenty of fluids (a slice of lemon can be added to water)

Second trimester: appetite returns

From the fourth month, appetite recovers and weight gain begins. The more varied the diet, the better: vegetables, fruit, whole grains, protein sources. Try to replace sweets with fruit — the vitamins and fiber they contain are needed by both you and your baby.

Third trimester: quality, not quantity

In the last trimester weight control is especially important: excess weight increases the risks of preterm birth and other complications. Cut down on saturated fats (butter, cream) and avoid fried and very salty foods.

What to avoid?

Raw and undercooked meat and fish (toxoplasmosis risk), unpasteurized dairy products, excess caffeine and, of course, alcohol. Take any vitamin or mineral supplement only after consulting your doctor — even seemingly "harmless" preparations can have dose-dependent effects.