🤰 Pregnancy Nutrition: Eating for Two (the Right Way)

Calories: trimester 1 — no extra (needs stay the same); trimester 2 — +340 kcal/day; trimester 3 — +450 kcal/day. "Eating for two" is a myth — quality over quantity.

The non-negotiables: Folic acid 400-600mcg daily (start BEFORE conception — prevents neural-tube defects; found in leafy greens, beans, fortified flour); Iron (27mg/day — red meat, lentils, spinach; vitamin C helps absorption); Calcium 1000mg (milk, yoghurt, cheese, almonds, leafy greens); Vitamin D (supplement 10mcg/day); Iodine (seafood, iodised salt, dairy).

Protein & fibre: 70-100g protein/day (eggs, chicken, fish, dal, beans); fibre for the constipation that pregnancy hormones cause — fruit, vegetables, whole grains, plenty of water.

Safe-eating rules: wash fruit and vegetables; cook meat, eggs and fish thoroughly; limit tuna to 1 can/week and avoid high-mercury fish (shark, swordfish, king mackerel); avoid raw or undercooked eggs and unpasteurised dairy and soft cheeses (listeria risk).

Avoid completely: alcohol (no safe amount in pregnancy), smoking, and caffeine over 200mg/day (~1 espresso or 2 cups of tea). Avoid raw meat/fish (toxoplasmosis) and liver in excess (vitamin A toxicity).

Common complaints: nausea — small frequent meals, ginger, crackers before getting up; heartburn — smaller meals, avoid lying flat after eating; constipation — fibre + water + walking. Tell your doctor about any supplement you take — not all are safe in pregnancy.

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