Key nutrients by trimester

Folate, iron, iodine, choline and DHA: what matters and when.

[Author name, credentials] · [Date] · Reviewed by [registered dietitian]

During pregnancy you don't need to "eat for two", but some nutrients matter much more. Here is a simple overview. Always follow the advice of your midwife or doctor, as recommendations vary by country and by person.

Before and in the first trimester

• Folic acid: usually 400 micrograms a day from before conception until 12 weeks, to lower the risk of neural tube defects. Some people are advised a higher dose.
• Iodine: important for the baby's brain. Dairy, eggs and fish provide it; many prenatal supplements include it.
• No extra calories are needed yet. Focus on regular, simple meals if nausea is a problem.

Second trimester

• Extra energy: about 340 kcal a day, like a yogurt with fruit and a slice of wholegrain toast.
• Iron: needs rise sharply. Lean red meat, beans, lentils, tofu and leafy greens help; pair plant iron with vitamin C.
• Calcium and vitamin D for the baby's bones.

Third trimester

• Extra energy: about 450 kcal a day.
• DHA (omega-3) for the baby's brain and eyes: 1–2 portions of low-mercury oily fish a week, like salmon or sardines.
• Choline from eggs, fish and meat supports brain development.
• Fiber and water help with constipation.

Foods to avoid

• Raw or undercooked meat, eggs and fish (including some sushi).
• Unpasteurised milk and soft mould-ripened cheeses.
• High-mercury fish such as shark, swordfish and marlin.
• Alcohol.
• Keep caffeine under about 200 mg a day (around two cups of instant coffee).

General information, not medical advice. Check with a healthcare professional about your own situation.