Short answer: Energy needs in pregnancy rise less than people think (about 300–450 extra calories a day in the second and third trimesters), but the need for folate, iron, calcium, iodine and omega-3 rises clearly. The right plan supports the baby's development and keeps the mother's weight gain in a healthy range.
Key nutrients
- Folate: leafy greens, legumes; supplement as advised by your doctor
- Iron: red meat, legumes, with vitamin C
- Calcium: dairy, sesame, almonds
- Omega-3: 1–2 portions of low-mercury fish a week
Foods to avoid
- Raw or undercooked meat, fish, eggs
- Unpasteurised dairy
- High-mercury fish
- Excess caffeine
How much weight gain?
Depends on your starting weight; on average 11–16 kg. Nausea, reflux and gestational diabetes are handled with an individual plan.
