What is a trimester?
The trimester is the period from pregnancy to birth, mothers will have to go through 3 stages of pregnancy:
Stage 1: First Trimester – First 3 Months of Pregnancy
Stage 2: Second Trimester – 3 months in the middle of pregnancy
Stage 3: Third Trimester – Last 3 Months of Pregnancy
First trimester
During the first trimester, the focus should be on folic acid, iron and protein, says Dr Gandhali Deorukhkar, Consultant Obstetrician and Gynaecologist, Wockhardt Hospital Mumbai Central (India). Folic acid, found in green leafy vegetables, fortified cereals and oranges, helps prevent neural tube defects.
Protein supports tissue growth and is found in lean meats, beans and dairy. Iron-rich foods such as spinach and red meat are essential for oxygen transport, and combined with vitamin C from fruits such as oranges, they help increase absorption.
Second trimester
As pregnancy progresses into the second trimester, the nutritional focus shifts to calcium, vitamin D and omega-3 fatty acids, which are essential for your baby's bone development and brain health.
Third trimester
During the final trimester, your baby's growth accelerates, requiring more calories and nutrients. Focus on high-fiber foods like whole grains, fruits, and vegetables to prevent constipation, which is common in late pregnancy.
Protein is still important for continued tissue growth, so load up on foods like eggs, lean meats, and beans. Staying hydrated and eating small meals can also help reduce heartburn, a common problem during this trimester.
Daily protein and calcium requirements for pregnant women
“For pregnant women, the recommended dietary allowance (RDA) for calcium is 1,000 milligrams (mg) per day, which is important for the baby’s bone development,” Dr. Deorukhkar stressed. “In addition, a minimum of 60 grams of protein per day is recommended, which is about 20-25% of daily calories. This amount of protein is essential for tissue growth and development throughout pregnancy.”
