Healthy Diet During Pregnancy What To Eat in Each Trimester?

1. Healthy Diet During Pregnancy: What To Eat in Each Trimester? When discussing a nutritional diet during pregnancy, it is not about eating for two; it is about eating the right diet for two. You might have heard several times that during pregnancy, you need to add more or you have to eat for two people, but it’s not true. It is partially correct that you need to add nutritional value to your diet, as every bite plays an effective role in shaping your baby’s health, development, and growth.

2. Nutritional Needs in Pregnancy Your body needs more of certain nutrients to be added to your diet so that it can support your growing baby and keep you feeling your best. Key Nutrients: Protein – Builds baby’s tissues and muscles Iron – Prevents anaemia and supports increased blood flow Calcium – Strengthens baby’s bones and teeth Folic Acid – Crucial for early brain and spine development Hydration – Supports digestion, circulation, and amniotic fluid

3. First Trimester Diet (Weeks 1–12) Eat This: Leafy greens like spinach and methi (for folate) Whole grains: oats, poha, daliya Citrus fruits: oranges, sweet lime (boosts immunity) Dry fruits: dates, almonds, walnuts Small, frequent meals to reduce nausea Avoid This: Raw papaya and pineapple (may cause contractions) Too much caffeine – Stick to 1 cup of tea/coffee a day Unpasteurized milk or cheese – Can contain harmful bacteria Junk food – Might worsen nausea or acidity

4. Second Trimester Diet (Weeks 13–26) Eat This: Dairy products (milk, curd, paneer) – great for calcium Lean proteins: lentils, eggs, tofu, chicken Iron-rich foods: spinach, beetroot, rajma, plus vitamin C (like amla) to help absorb it Bananas and dry fruits for energy and digestion. Avoid This: Overly salty snacks- can cause swelling or high blood pressure Deep-fried food – May lead to heartburn and weight gain Artificial sweeteners and packaged juices – Check labels carefully

5. Third Trimester Diet (Weeks 27–40) Eat This: Whole grains and fibre-rich foods – To prevent constipation Omega-3 fats: walnuts, flaxseeds, chia seeds Easily digestible proteins – Moong dal, eggs, chicken stew Fluids – Coconut water, soups, chaach (buttermilk), jeera water Avoid This: Heavy, oily meals – Can cause indigestion or poor sleep Caffeine before bedtime – May affect sleep and increase heartburn Street food or unhygienic snacks.

6. Conclusion Pregnancy isn’t about eating more—it’s about eating right. From the first heartbeat to the final push, every meal you eat fuels your baby’s journey into the world. Need a little help planning your meals? Visit Cradle Hospital and let our experts create the perfect pregnancy diet plan for you. To Get More Healthy Dieting Tips During Pregnancy, you can click here: Healthy Diet During Pregnancy Contact Us Website - Cradle Children Hospital Phone +91 83770 10161