❤️ What SHOULD You Eat More of During Pregnancy?
Think variety, not “eating for two”! Your nutrient needs rise
more than your calorie needs, so focus on nutrient-dense foods.
🌱 1st Trimester
Nourish, Even If Appetite Is Low
Nausea can make eating difficult, so go for small,
frequent meals and prioritise:
- Protein
- Folate & Iron
- Calcium
- Fruits & Vegetables
- Whole Grains
- Healthy Fats
Tip:
If vomiting is severe or you can't keep fluids down,
seek medical advice.
🌸 2nd Trimester
Build & Grow
Focus especially on protein, iron, calcium and overall
variety.
Add Vitamin-C-rich foods such as:
- Lemon
- Amla
- Guava
- Oranges
- Tomatoes
Pair these with plant-based iron sources to improve
iron absorption.
🤰 3rd Trimester
Support Growth & Stay Comfortable
Prioritise:
- Protein
- Iron
- Calcium
- Fibre
- Fluids
Fibre and hydration can also help with constipation.
🐟 Fish & Omega-3s
If you eat fish, choose low-mercury varieties for omega-3s.
Vegetarian sources like walnuts, chia and flax provide ALA;
DHA supplements may be recommended in some women.
