Healthy in Body & Mind
What you eat through pregnancy directly fuels your baby's development. Here's a simple trimester-by-trimester guide to the nutrients you need most, and the foods that contain them.
This page is for general information only. For personalised dietary advice, please speak to your GP, midwife or a registered dietitian. Always follow current NHS pregnancy nutrition guidance, including the recommended 400 microgram daily folic acid (until week 12) and 10 microgram daily vitamin D supplements.
First Trimester Nutrition
The first trimester is when your baby's organs and major systems form. Focus on folate, calcium, manganese and plant proteins. This is also when morning sickness can be at its worst, so small, frequent meals help.
Calcium
For the development of the placenta and fetal membranes.
Foods: Milk, dairy products, broccoli, green vegetables and fruit juices.
Manganese
Essential for the formation of bones, cartilage and connective tissue.
Foods: Turkey, pork, almonds, oatmeal, eggs, raisins, banana, carrot, spinach.
Plant Protein
For the prevention of sickness and bowel problems (especially from week 5).
Foods: Nuts, soy, legumes, yogurt, cheese, prunes, raisins, kefir.
Second Trimester Nutrition
The second trimester is when your baby grows fastest. Protein and vitamins A, D and iron support intense organ and skeletal growth. Most morning sickness eases, and you should feel your energy returning.
Proteins
For intensive growth of the fetus.
Foods: Fish, chicken, beef, cottage cheese, vegetables, fruits.
Vitamins A, D, FE
For intensive growth of the fetus and healthy development of bones, eyesight and immunity.
Foods: Cabbage, yellow pepper, carrot, egg, beef liver, cod liver, cereals, beans, fruits.
Calcium
For ongoing development of baby's skeleton, teeth and nervous system.
Foods: Dairy products, cheese, nuts, green vegetables, cabbage, spinach, broccoli.
Third Trimester Nutrition
The final trimester focuses on brain development, bone strengthening and preparing your body for labour. Carbohydrates, calcium and omega-3 fatty acids are key. Aim for an extra ~200 calories per day above your usual intake.
Carbohydrates
Strengthening the body before childbirth and preparing for breastfeeding.
Foods: Fresh vegetables and fruits, berries, fish, nuts, cereals: rice, oats, buckwheat, millet.
Calcium
For the development of the brain and bones of your unborn baby.
Foods: Dairy products, cheese, nuts, green vegetables, cabbage, spinach, broccoli.
Fatty Acids
For the development of the brain and bones of your unborn baby, especially Omega-3.
Foods: Fish, oils (linseed, soybean, olive), egg, nuts, seafood.
If you are calm, baby is calm.
Stress and anxiety release hormones that pass to your baby. Gentle exercise, mindfulness, prenatal yoga, talking to friends and partners: all of it matters as much as nutrition.
And remember, it's never too early to be playful with baby. Talking, singing and gently touching your bump from the second trimester onwards helps build a connection long before your baby arrives.
See How Your Baby Is Growing
All those nutrients are doing their work. See the results with one of our award-winning private baby scans at Numi Scan Gateshead.
Frequently Asked Questions
Folic acid (especially in the first trimester), iron, calcium, omega-3 fatty acids (for brain development) and vitamin D are the standout nutrients. The NHS recommends a daily 400 microgram folic acid supplement before and during the first 12 weeks of pregnancy, plus a 10 microgram vitamin D supplement throughout pregnancy and breastfeeding.
Yes. The NHS list includes: unpasteurised dairy, raw/undercooked meat and fish (especially shellfish, sushi, runny eggs), pâté, mould-ripened or blue-veined cheeses, more than 2 portions of oily fish per week, liver and liver products, and excessive caffeine (limit to 200mg per day). Always consult your midwife or NHS guidance; this clinic page is informational only.
Your baby is fully nourished by what you eat, and every nutrient passes through the placenta. A balanced diet supports healthy organ development, brain growth, bone formation and lowers risks of complications. Equally important: hydration (aim for 2 litres of water a day) and avoiding alcohol entirely.
No, that's a myth. Most healthy women only need an extra ~200 calories per day in the third trimester. The first and second trimesters generally don't require extra calories at all. Quality matters far more than quantity.
Yes, chronic stress during pregnancy is linked to lower birth weight and other complications. Mindfulness, gentle exercise, prenatal yoga, and emotional support all help. As we say at Numi Scan Gateshead: if you are calm, baby is calm.