Navigating pregnancy nutrition doesn't have to be complicated. Whether you're planning to conceive or already expecting, understanding what your body needs at each stage can help you and your baby thrive. From preparing your body before conception to managing first-trimester challenges, this guide breaks down the essential nutrients and practical eating strategies you need for a healthy pregnancy journey.
Your pre-pregnancy nutrition plan
Focusing on a nutrient-dense diet in the 6 to 12 months before trying to conceive can improve your chances of a healthy pregnancy. Pairing a well-rounded diet with a high-quality prenatal vitamin helps prepare your body by optimizing nutrient stores and promoting overall health. Building these healthy habits beforehand can also ease some of the emotional stress during the first trimester when symptoms like nausea may limit food intake.
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Focus on:
- Up the fiber and increase antioxidants to lower inflammation by making half of your plate colorful, non-starchy vegetables. Aim for at least 3 colors per meal.
- Making sure you are getting adequate protein daily and incorporating Omega-3 rich fish 2-3 times per week.
Related: The fertility-boosting diet
Your 1st trimester pregnancy nutrition plan
The first trimester can be challenging for some due to nausea, food aversions, and exhaustion as your body gets acclimated to building a new human. Because of this, it's important to be proactive about eating plenty of protein, staying hydrated, and balancing blood sugar to minimize symptoms. Here are some helpful nutritional tips for the first trimester:
Eat something, even if small
Battling morning sickness and nausea? It's tough, but do your best to eat something at breakfast, lunch, and dinner. Put the food in front of you and try to take a few bites rather than skipping meals completely. Or try making “snack meals” composed of simple foods that you can nibble over time ( like a plate with sliced cucumbers or carrots, avocado, crackers, a jerky stick, and berries). Going too long without food can lead to blood sugar dips that may leave you feeling even more nauseated.
Pair beige foods with protein or fat
Sometimes hunger manifests as nausea during the first trimester, so if you can only tolerate plain carbs (like crackers), try to pair them with protein, fiber, or healthy fat (like nut butter, avocado, or cheese) to keep you full for longer and manage your symptoms.
Honor cravings but consider nutrient value
If you’re craving—or only able to stomach—certain flavors, try to opt for the whole-food versions. For example if you’re craving something fruity, opt for fresh fruit (berries, watermelon, pineapple, etc.) instead of candy. Craving something cheesy? Make homemade mac ‘n’ cheese with cheddar or cottage cheese.
Stay hydrated
Dehydration can make nausea worse, so sip on water throughout the day and add some electrolytes or lemon with sea salt for a hydration boost. Remember also that herbal tea, fresh fruits, broths and soups also can count toward your daily hydration goals.
Glass Water Bottle
Your 3rd trimester pregnancy nutrition plan
During the third trimester, keep working to maintain that nutrient-dense diet as you your sweet baby continues to grow and you prepare for birth. Here are some tips for third-trimester nutrition:
Aim for small, frequent meals
With a growing belly and increased chances of reflux, smaller, more frequent meals may be more comfortable.
Clue into your hunger cues
Baby’s growth spurts may make you hungrier at certain times. Follow your body’s cues and ensure you’re keeping up with balanced meals to manage energy levels.
Increase protein intake
Protein needs are even higher now, and aiming for at least 100g per day is beneficial. Many protein-rich foods are also high in iron and B-vitamins (particularly animal-based foods), which are important to help combat third trimester iron-deficiency anemia.
Practice blood sugar balance
Many pregnant people tend to become more insulin-resistant in the third trimester, so emphasizing meals and snacks with protein, fiber, and healthy fats can be particularly helpful. Some other ways to support blood sugar balance include walking after meals, not skipping meals, eating plenty of fiber, paying attention to added sugar, and staying hydrated.
Sip red raspberry leaf tea
Drinking 1 to 3 cups daily of red raspberry leaf tea in the last trimester of pregnancy may help reduce labor duration and medical interventions during birth. However, be sure to talk to your doctor or midwife about this first.
Nosh on dates for labor prep
Consuming four to six dates daily in the last month may help soften the cervix, potentially leading to a smoother labor. Remember, pair this with some fat or protein to help prevent a spike in your blood sugar from the fruit.
Your postpartum nutrition plan
Birth can be an incredibly intense and even traumatic experience for the body, as it requires an exorbitant amount of physical, mental, and emotional energy. Functional nutrition is an amazing tool to support wound healing, nutrient conservation, and breastfeeding, if that's part of your feeding plan.
Focus on nutrient-rich foods for healing
Protein, vitamin C, vitamin A, iron, and zinc all support tissue repair, which is helpful for recovery after labor. Cover any nutrient gaps by continuing to take your prenatal after labor and throughout the first year of postpartum while also incorporating a protein-rich diet.
Prioritize fiber for digestion
Eating fiber-rich vegetables, seeds, and fruit (like berries, apples and oranges) can help support the healing properties of the gut microbiome and ease postpartum digestive issues like constipation. Complex carbs like oats, rice, quinoa, and starchy vegetables may also support energy and milk supply.
Boost hydration for milk supply
If you thought you were thirsty during pregnancy, just wait until postpartum. Staying hydrated will not only help with postpartum recovery and energy, but it is also very important to support a strong milk supply.
Keep convenient foods on hand
Stock up on easy-to-make, nourishing meals like bone broth, smoothies, soups, stews, and snacks like lactation cookies, energy balls, jerky sticks, pre-cut veggies, and trail mix—perfect for grabbing when you're too tired to cook or have zero time in between feeding sessions.
A note from WeNatal on creating your pregnancy nutrition plan
Each trimester of pregnancy brings unique challenges and changes to your nutritional needs. By adapting your diet to support your body through each stage, you’ll feel more prepared and better equipped to provide for both you and your growing baby.
For more specific guidance or to receive a personalized pregnancy nutrition plan, be sure to check out our practitioner database.
References
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8. Masoumeh Kordi, Fatemeh Aghaei Meybodi, Tara F, Nemati M, Mohammad Taghi Shakeri. The effect of late pregnancy consumption of date fruit on cervical ripening in nulliparous women. Journal of midwifery and reproductive health. 2014;2(3):150-156. doi:10.22038/jmrh.2014.2772
