What to Eat During Pregnancy

Food is always a big concern when you're pregnant for the first time. We've already discussed what you shouldn't eat, so now here's some simple and easy-to-follow advice on what you should eat during your pregnancy, trimester by trimester:

During the First Trimester

What to eat:

Starchy foods such as bread, porridge, plain biscuits,oatcakes, pasta, rice and potatoes
Ginger (this will help to curb nausea)
Foods high in folic acid, such as green, leafy vegetables (kale, broccoli, spinach), pulses (chickpeas, beans, lentils) and fruits (citrus fruits, raspberries, strawberries).

Other advice:

Eat small meals often.
Minimise your consumptions of fatty, hard-to-digest foods.
If you're experiencing morning sickness, keep a plain biscuit on your bedside table as a snack for when you wake up.
Don't overeat - you won't need to increase your food consumption ('eating for two') until later in your pregnancy, and even then, you will only have to increase your consumption by a few hundred calories.

During the Second Trimester

What to eat:

Oily fish (such as salmon, mackerel, trout and sardines) twice a week
Wholemeal bread, cereals, and pasta
Oats, barley and pulses
Nuts and seeds
Lean meats such as chicken

Other advice:

Eat a variety of wholegrain foods, and up your consumption of water to avoid constipation.
Keep your iron levels at a healthy level by consuming lean meats, and plant-based sources such as dried apricots, spinach and lentils.
Include sources of vitamin C to aid your body's absorption of iron from plant sources.

During the Third Trimester

What to eat:

Healthy fats from natural sources (found in foods such as nuts, seeds, avocados, eggs, and salmon)
A good variety of fruits and vegetables
Calcium-rich foods such as plain yoghurt, canned fish and tofu

Other advice:

Avoid bending or lying down after eating to help prevent heartburn and indigestion.
Increase your food intake by 150-200 calories a day.
Try to optimise your vitamin D levels, with foods such as eggs and fortified breakfast cereals.
Avoid spicy and fatty foods, to avoid the risk of further aggravating symptoms of indigestion.

Click here for a list of foods to avoid during pregnancy, or return to the First Encounters homepage to find out about the 3D/4D scan packages we offer for expectant parents and their families!

What to Eat During Pregnancy

During the First Trimester

During the Second Trimester

During the Third Trimester

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