Prenatal Nutrition: What to Eat and What to Avoid in Each Trimester

Pregnancy is a joyous time in life, but it also takes a toll on your body. The growing baby requires adequate nutrition and vitamins to ensure proper growth and development.

One way to maintain a healthy pregnancy is through nutrition. Each trimester requires certain caloric intake as well as vitamins and minerals.

At OB/GYN North Dallas, our team of experienced obstetricians and gynecologists offers prenatal care to ensure a healthy pregnancy for you and your baby. They offer tips and nutritional advice to keep your body working optimally throughout each trimester.

First trimester nutrient requirements

The first trimester of pregnancy is the most crucial, as this is when the embryo is developing major organs and the spinal cord. As soon as you find out you’re pregnant, begin taking a prenatal vitamin that contains folate.

The goal of first-trimester nutrition is to support the growing fetus, prevent birth defects, and manage early pregnancy symptoms. Focus on taking a good prenatal vitamin daily, increasing protein intake to 46 grams per day, and hydrating effectively.

Aim to get around 2,000 calories per day and expect to gain a few pounds in the first 13 weeks. Eat small but frequent meals that are nausea-friendly, and drink plenty of water to help with constipation.

What to eat in the second trimester

During the second trimester, nutrition focuses on supporting maternal health and rapid fetal growth. This is when bone and brain development are at a peak, which means eating foods with:

• Calcium, 1,000 mg per day
• Iron, 27 mg per day
• Protein, 71 grams per day
• Omega-3 fatty acids (e.g., fatty fish like salmon)

It’s also critical to continue taking prenatal vitamins with folate and aim to get about 2,200 calories a day to support the growing fetus.

Cravings may increase during the second trimester, but continue to eat as healthy as possible; a treat day now and then is OK.

Avoid smoking, alcohol, or drug intake throughout pregnancy to avoid low birth weight and other complications.

Nutritional needs in the third trimester

In the third trimester, concentrate on eating to keep up your health and prepare for the birthing process. Foods that are high in protein, fiber, and iron are essential during the third trimester.

It’s also crucial to stay hydrated by drinking 8-10 glasses of water a day. It helps with constipation and maintaining blood volume levels when preparing for the birthing stage of pregnancy.

Aim to get around 2,400 calories per day to maintain you and your baby’s health. In the third trimester, focus on nutrient-dense foods and high-energy nutrients to get through the final stage of pregnancy.

Other tips for prenatal nutrition

There are some foods that you should avoid through every trimester of pregnancy. For instance, alcohol is a definite no-no when you find out you’re pregnant, as it leads to low birth weight and other potential complications.

Avoid raw meats and undercooked foods like steak tartare, raw sushi or other seafood, which can carry harmful bacteria. Unpasteurized dairy products also harbor bacteria that’s not good for you or your baby.

Fish that’s extremely high in mercury is also something to avoid. Don’t eat mackerel, shark, or swordfish during pregnancy to avoid complications.

Limit caffeine intake throughout each trimester to less than 200 mg per day, and avoid unhealthy and overly processed foods.

To learn more about prenatal nutrition, don’t hesitate to call our Plano, Texas, office today or use our convenient online booking tool.