The Best Foods for Pregnant Women During Each Trimester

Doctors recommend that women maintain a healthy, balanced diet from the very beginning of pregnancy, as the health of both mother and fetus is directly tied to the quality and type of nutrition the mother consumes throughout all stages of pregnancy. Proper medical care, in addition to nutrition, also plays a key role in a healthy pregnancy.

Many first-time pregnant women often wonder what foods are most suitable for each stage. To provide clarity, Nadormagazine interviewed Dr. Ahmed Abdullah, a clinical nutrition consultant, who identified the top 10 most beneficial foods for each stage of pregnancy.

Pregnancy is divided into three distinct trimesters, each with different nutritional requirements and physiological changes:

First Trimester: What Foods Are Best?

During the first trimester, your weight gain is usually minimal, and the fetus is still very small — weighing only a few grams. Therefore, you don’t need to double your food intake, contrary to the common myth that pregnant women need to eat "for two" from day one.

You may experience fatigue, exhaustion, and loss of appetite due to common early pregnancy symptoms like nausea and vomiting. Since persistent vomiting affects your nutrient intake, it’s essential to take prenatal supplements, especially:

• Folic acid, which can significantly reduce nausea and protect your baby from neural tube defects.

• Iron and zinc, which reduce the risk of miscarriage and fetal abnormalities.

Try eating familiar foods in cold or chilled forms to help reduce nausea. For example, cold fish instead of hot grilled fish, and cold milk instead of warm. Scientific studies show that hot foods are more likely to trigger nausea.

Key foods during the first trimester include:

• High-protein foods: lean meats, chicken, eggs.

• Dairy products: for calcium and brain development.

• Leafy greens like spinach, and lentils: rich in iron and fiber.

• Whole grains, fruits, and vegetables: help reduce constipation, a common pregnancy symptom.

Second Trimester: What Foods Are Best?

The second trimester is often called the "honeymoon period" of pregnancy. It is marked by noticeable weight gain in the fetus and the expansion of your belly. By the end of the fourth month, you'll likely feel the baby’s movements.

This period brings new nutritional demands. Your baby now consumes more of your energy and nutrients via the placenta. Without proper nutrition, fetal development can suffer, leading to health or anatomical issues.

You may experience symptoms like dizziness or fatigue, indicating that your body lacks key nutrients.

Key guidelines for the second trimester:

• Drink plenty of water daily.

• Add approximately 340 extra calories per day.

• Expect to gain about half a kilogram (1 lb) per week until delivery if your pregnancy is progressing normally.

Third Trimester: What Foods Are Best?

In the final trimester, your energy demands increase further. You’ll likely need about 450 extra calories per day, and your iron intake becomes especially important as your blood volume increases by around 50% compared to early pregnancy.

Your baby is now close to becoming a fully developed human being, and their nutritional needs are high.

Important dietary habits in the third trimester:

• Focus on high-protein breakfasts to keep you full longer.

• Include healthy carbs for energy.

• Add a daily serving of low-fat milk or about 28 grams of natural cheese.

• Include fresh seasonal fruits, especially if you're gaining excess weight, as you're more prone to obesity in the final months.

Avoid sugars in this phase. Excess sugar can increase the risk of preterm labor and impaired lung development in the baby.

Highly recommended foods for the third trimester:

• Unsalted raw nuts

• Boiled eggs

• Bananas, which are a nutritional powerhouse for both mother and baby.