Nutrition

Throughout Each Trimester

First-Trimester

During the first trimester, you actually don’t need to eat much more than your usual pre-pregnancy intake — no extra calories are officially required yet. But what does matter is what you eat and how you feel.

Here’s a simple guide:

  • Eat when you're hungry, even if it means smaller, more frequent meals.

  • Focus on nourishing whole foods: fruits, vegetables, whole grains, protein (eggs, beans, meat, tofu), and healthy fats (avocado, nuts, olive oil).

  • Include iron-rich foods and vitamin C to support blood volume expansion.

  • Keep hydration up — especially if you’re dealing with nausea.

Common reasons you might feel hungrier or need more:

  • Morning sickness may make you eat smaller meals more often.

  • Fatigue can make you crave quick energy (carbs/sugar), which is okay in moderation.

  • Your body is starting to build the placenta and support major organ development.

Essential Prenatal Nutrients

  • Folate

    FOR BABY

    Folate is the architect of early life. It helps form the neural tube (brain + spinal cord), reduces risk of birth defects, and supports healthy DNA and cell growth.

    FOR MAMA

    Helps produce red blood cells and prevents anemia. It also supports your rapidly dividing cells as your body builds the placenta.

    RECOMMENDED DAILY INTAKE :

    600 µg

  • Iron

    FOR BABY

    Iron is the lifeblood of growth—it fuels oxygen delivery to tissues, ensuring your baby gets what they need to thrive.

    FOR MAMA

    Blood volume nearly doubles in pregnancy. Iron helps prevent anemia, supports energy, and reduces risk of complications like preterm birth or low birth weight.

    RECOMMENDED DAILY INTAKE :

    60 mg

  • Choline

    FOR BABY

    Another key nutrient for brain and spinal cord development, working hand-in-hand with folate. Supports memory, learning, and neural connections.

    FOR MAMA

    Helps with liver function, reduces risk of fatty liver in pregnancy, and supports healthy metabolism.

    RECOMMENDED DAILY INTAKE :

    450 mg

  • Vitamin D

    FOR BABY

    Helps with bone, teeth, and immune development by aiding calcium absorption. Also linked to healthy lung and brain development.

    FOR MAMA

    Supports mood, immunity, and reduces risk of gestational diabetes, preeclampsia, and bone weakening.

    RECOMMENDED DAILY INTAKE :

    600 IU

  • Calcium

    FOR BABY

    Builds strong bones, teeth, and even supports heart rhythm and nerve signaling.

    FOR MAMA

    Protects your bones and teeth—without enough calcium, your body will pull from your own stores to supply the baby. It also reduces risk of high blood pressure and preeclampsia.

    RECOMMENDED DAILY INTAKE :

    1000 mg

  • Iodine

    FOR BABY

    Essential for thyroid hormones, which guide brain development and metabolism. Without iodine, brain growth and cognitive function can be compromised.

    FOR MAMA

    Supports your thyroid health, keeping energy, metabolism, and hormonal balance steady in pregnancy.

    RECOMMENDED DAILY INTAKE :

    220 µg

  • DHA Omega 3

    FOR BABY

    DHA is brain food—it supports the development of your baby’s brain, eyes, and nervous system. It even impacts cognitive abilities later in life.

    FOR MAMA

    May reduce risk of postpartum depression and preterm birth, supports heart health, and aids in reducing inflammation.

    RECOMMENDED DAILY INTAKE :

    300 mg

  • Zinc

    FOR BABY

    Crucial for cell division and tissue growth—your baby’s rapid development depends on it. Also supports immune system and organ development.

    FOR MAMA

    Keeps your immune system strong and helps repair tissues as your body stretches, grows, and heals.

    RECOMMENDED DAILY INTAKE :

    11 mg

  • Vitamin C

    FOR BABY

    Needed for collagen production (the framework for skin, bones, and connective tissue). Also supports a strong immune system.

    FOR MAMA

    Boosts your immunity, enhances iron absorption, and supports skin elasticity—helpful for stretching belly and tissues.

    RECOMMENDED DAILY INTAKE :

    1,000 mg

  • Vitamin E

    FOR BABY

    Protects developing cells from oxidative stress and helps form red blood cells and muscle.

    FOR MAMA

    Supports immune and skin health, protecting against oxidative damage and helping with tissue repair.

    RECOMMENDED DAILY INTAKE :

    15 mg

  • Vitamin B Complex

    FOR BABY

    A group of eight different B vitamins. Each plays a role in brain development, metabolism, and nervous system function.

    FOR MAMA

    Supports energy production, reduces fatigue, helps regulate mood, and prevents anemia.

    RECOMMENDED DAILY INTAKE :

    A good prenatal vitamin will usually cover most of these.

    However, some mamas may need extra B6 for nausea or B12 if vegetarian or vegan.

  • Selenium

    FOR BABY

    Plays a role in thyroid hormone production, which is essential for growth and brain development.

    FOR MAMA

    Acts as a powerful antioxidant—protecting cells, supporting thyroid health, and possibly lowering risk of preeclampsia.

    RECOMMENDED DAILY INTAKE :

    60 µg

  • Magnesium

    FOR BABY

    Supports bone and teeth formation, healthy muscle and nerve function, and aids in DNA and protein synthesis for overall growth.

    FOR MAMA

    Helps relax muscles and the nervous system, reduces leg cramps, supports better sleep, regulates blood pressure, and stabilizes blood sugar levels.

    RECOMMENDED DAILY INTAKE :

    350 mg

  • Potassium

    FOR BABY

    Essential for heart health, muscle development, and maintaining fluid balance in cells to support steady growth.

    FOR MAMA

    Helps control blood pressure, reduces swelling, eases muscle cramps, supports nerve signaling, and maintains healthy energy levels through fluid and electrolyte balance.

    RECOMMENDED DAILY INTAKE :

    3,000 mg

  • Amino Acids

    FOR BABY

    Provide the raw materials for every cell—supporting muscle, organ, and brain development. Essential amino acids are crucial for tissue growth, DNA formation, and building neurotransmitters for the nervous system.

    FOR MAMA

    Support uterine growth, increased blood volume, and breast tissue development. Amino acids also repair maternal tissues, regulate mood, and provide steady energy through balanced protein intake.

    RECOMMENDED DAILY INTAKE :

    At least 0.5 g protein per lb body weight

  • Biotin

    FOR BABY

    Supports metabolism of proteins, fats, and carbohydrates for growth; aids in gene regulation; contributes to healthy skin, hair, nails, and energy production at the cellular level.

    FOR MAMA

    Helps convert food into energy, supports healthy hair, skin, and nails, may reduce rashes linked to deficiency, and promotes balanced blood sugar and metabolism.

    RECOMMENDED DAILY INTAKE :

    30 µg

  • Vitamin K2

    FOR BABY

    Works with Vitamin D and calcium to build strong bones and teeth; supports proper blood clotting and healthy development of the skeletal system.

    FOR MAMA

    Supports bone density during pregnancy, helps regulate calcium to prevent it from depositing in soft tissues, and supports healthy circulation and clotting.

    RECOMMENDED DAILY INTAKE :

    90 µg

What to avoid during pregnancy?

Pregnancy isn’t about restriction—it’s about creating the safest, most nourishing space for you and your baby. Think of these “avoids” as acts of love, protecting your little one while you focus on what you can enjoy: wholesome foods, gentle movement, rest, and meaningful connection.

    • Alcohol → No safe amount; can harm baby’s brain and development.

    • Raw or Undercooked Meat, Fish, and Eggs → Risk of bacteria or parasites.

    • High-Mercury Fish (shark, swordfish, king mackerel, tilefish) → Mercury can harm baby’s brain and nervous system.

    • Unpasteurized Dairy & Juices → Can carry listeria or other harmful bacteria.

    • Deli Meats & Hot Dogs (unless steaming hot) → Risk of listeria contamination.

    • Raw Sprouts (alfalfa, mung, clover) → Easily harbor bacteria.

    • Too Much Caffeine → Limit to ~200 mg/day (≈1 cup of coffee).

    • Certain Herbal Teas (like licorice root, pennyroyal, or sage) → May not be safe; check herbs individually.

    • NSAIDs (ibuprofen, aspirin, naproxen unless prescribed) → Can cause complications.

    • Some prescription drugs (always check with provider before continuing any).

    • Smoking & Recreational Drugs → Strongly linked to preterm birth, low birth weight, and complications.

    • Retinol/Retinoids (Vitamin A creams, Accutane) → Can cause birth defects.

    • High-dose Salicylic Acid (oral or concentrated peels) → Unsafe; small topical use is usually okay.

    • Formaldehyde-based nail products / hair treatments → Avoid fumes and chemical exposure.

    • Unregulated essential oils → Some oils (clary sage, pennyroyal) can trigger contractions or be unsafe.

    • Hot Tubs, Saunas, Very Hot Baths → High body temps can increase risk of neural tube defects in early pregnancy.

    • Heavy Lifting or High-Impact Activities → Avoid straining or sports with high fall risk (skiing, horseback riding, contact sports).

    • Certain Cleaning Chemicals & Paint Fumes → Limit exposure; opt for natural cleaners or ensure good ventilation.

    • Cat Litter → Risk of toxoplasmosis; have someone else handle it if possible.