How Nutritional Needs Change in the Three Trimesters of Pregnancy

First Trimester (Weeks 1–13): Nurturing the Roots

Early pregnancy is about foundation building, even if food aversions and nausea make nutrition feel challenging. Calorie needs remain close to pre-pregnancy levels. You don’t need to “eat for two” yet.

- Folate (from leafy greens, amaranth, soaked almonds) is critical for neural tube development.
- Vitamin B6 can ease nausea — found in bananas, sweet potatoes, and chickpeas.
- Iron and Vitamin C are important as blood volume increases. Combine sources like beetroot or dates with citrus or amla for better absorption.
- Choline supports early brain development and is found in dairy, seeds, and moringa.

Ayurvedic Tip: Choose warm, digestible foods like moong dal, kichadi, jeera rice, and homemade ghee for better digestion and energy.

Second Trimester (Weeks 14–27): Growth & Depth

This is often the most energetic trimester. The baby is growing rapidly — forming bones, building muscles, and developing organ systems. Calorie needs increase by around 300 extra per day — think one wholesome snack.

- Protein requirement rises to ~60–70g/day. Include dals, paneer, milk, sprouts, and nut butters.
- Calcium and Vitamin D support bone development — load up on ragi, sesame seeds, and curd.
- Iron needs continue to increase, so maintain iron-rich foods paired with Vitamin C.
- Omega-3s from chia, flax, and walnuts help with early brain growth.
- B-complex vitamins, zinc, and magnesium support energy and nerve health.

Snack tip I love: A smoothie with curd, banana, soaked walnuts, chia, and a pinch of cinnamon is easy, cooling, and nourishing.

Third Trimester (Weeks 28–40): Final Preparation & Reserve Building

In the final trimester, your baby gains fat and brain volume, and your body prepares for labor. You may feel full easily, so nutrient density is key. Caloric needs increase by ~450 kcal/day. Keep meals small and frequent.

- Iron requirement peaks to support oxygen supply — aim for good levels of hemoglobin.
- Protein needs remain high for both baby and maternal tissue repair.
- Vitamin K becomes important for birth prep and blood clotting.
- Healthy fats like avocado, nuts, and ghee support baby's brain and fat storage.
- Fiber and hydration are key to managing bloating and constipation.

Late pregnancy tip: Warm water with ajwain/ fennel aids digestion. Soaked figs and raisins help ease constipation and build blood.

TPS Nutritionist says...

Pregnancy isn’t about perfection or eating more—it’s about eating more wisely. As your baby grows, your body quietly adapts and asks for different nutrients at each stage. Listen to it.

If you’re struggling with fatigue, low appetite, gestational diabetes, bloating, or just not sure what to eat when — reach out. With personalized support, we can make this journey deeply nourishing, both physically and emotionally.