Nutrition Recommendations During Pregnancy
Balanced and adequate nutrition during pregnancy is essential both for protecting the mother's health and for supporting the baby's healthy development. The nutrients taken in this period form the building blocks for the developing baby.
Key Nutrients
- Folic acid: Critical for the baby's neural tube development. Found in leafy greens and legumes; ideally started before conception.
- Iron: Needed for blood production in both mother and baby. Red meat and eggs are good sources.
- Calcium: Supports the baby's bone and tooth development through milk, yoghurt and cheese.
- Protein: The fundamental building block for tissue growth.
- Omega-3: Supports brain and eye development; fish twice a week is beneficial.
Nutrition by Trimester
In the first trimester, small frequent meals may help with nausea. Calorie needs rise in the second and third trimesters, but the key is quality and balance rather than "eating for two".
What to Avoid
Avoid raw or undercooked meat and seafood, unpasteurised dairy, excess caffeine and processed foods. Alcohol should be avoided entirely.
Consult your physician to personalise your nutrition plan and detect any deficiencies early.
