Trimester By Trimester: Expert Explains How To Plan Balanced Meals For A Healthy Pregnancy

Pregnancy is a time of incredible change, and so are the nutritional needs of both mother and baby. As each trimester brings its own set of challenges and growth milestones, meal planning becomes essential to ensure you’re getting the right balance of nutrients at every stage. By understanding what your body needs during each trimester, you can support your baby’s development while staying healthy and energised throughout the journey. We spoke to our expert Dr Gandhali Deorukhkar, Consultant – Obstetrics and Gynaecology, Wockhardt Hospitals Mumbai Central, who explained a simple guide to creating a balanced diet for every phase of pregnancy.

Balanced Diet During Pregnancy For Each Trimester

Meal planning for pregnant women is crucial to ensure both mother and baby receive essential nutrients throughout the pregnancy. According to a 2017 study, Good food quality, along with proper intake of both macro- and micronutrients during pregnancy, is essential for the health of both the mother and child. 

Another 2022 study states that women who follow ‘prudent’ or ‘health-conscious’ eating patterns before and/or during pregnancy tend to experience fewer complications and better child health outcomes. Additionally, comprehensive nutritional supplementation, including multiple micronutrients and balanced protein energy, has been linked to improved birth outcomes in women with inadequate nutrition, such as lower rates of low birthweight.

Also Read: Vitamins To Avoid During Pregnancy: Expert Advice On Safe Supplementation For Expecting Mothers

Here is how you can create a balanced diet each trimester, as listed by Dr Deorukhkar:

First Trimester (Weeks 1-12)

During the first trimester, the focus should be on folic acid, iron, and protein. Folic acid, found in leafy greens, fortified cereals, and oranges, helps prevent neural tube defects. Protein supports tissue development and can be sourced from lean meats, legumes, and dairy. Iron-rich foods like spinach and red meat are vital for oxygen transport, paired with vitamin C from fruits like oranges to enhance absorption. 

“Nausea is a common challenge during this stage, making it essential to manage meal size and frequency. Small, frequent meals with bland foods, such as crackers or toast, can help ease nausea while providing necessary nutrients,” said Dr Deorukhkar. 

Second Trimester (Weeks 13-26)

As pregnancy progresses into the second trimester, the nutritional focus shifts to calcium, vitamin D, and omega-3 fatty acids, which are essential for the baby’s bone development and brain health. Dairy products, fortified plant milk, and leafy greens provide calcium, while fatty fish, flaxseeds, and walnuts are good sources of omega-3s. Iron needs to increase during this stage, so continuing with iron-rich foods is crucial. Healthy snacks like yoghurt, nuts, and fruit can help maintain energy levels.

Also Read: Pregnancy And Antidepressants: What You Need to Know About Risks And Monitoring

Third Trimester (Weeks 27-40)

“In the final trimester, the baby’s growth accelerates, requiring more calories and nutrients. Focus on high-fibre foods like whole grains, fruits, and vegetables to prevent constipation, which is common in the later stages of pregnancy,” added Dr Deorukhkar. Protein remains crucial for continued tissue growth, so include foods like eggs, lean meats, and legumes. Staying hydrated and eating small meals can also ease heartburn, a frequent issue in this trimester.

Daily Protein and Calcium Requirements for Pregnant Women

“For pregnant women, the Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams (mg) per day, which is vital for the baby’s bone development. Additionally, a minimum of 60 grams of protein per day is recommended, constituting about 20-25% of daily caloric intake. This protein intake is essential for tissue growth and development throughout the pregnancy,” highlighted Dr Deorukhkar.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]