Trimester-by-Trimester Nutrition Guide
Pregnancy is a 40-week journey, and your nutritional needs evolve every step of the way. Here's what to prioritize in each trimester.
First Trimester (Weeks 1–12): Folate is Everything
The first trimester is about foundations. Your baby's neural tube — which becomes the brain and spinal cord — closes in the first 28 days, often before you even know you're pregnant.
Key nutrients:
- Folate: 600mcg/day minimum. Found in lentils, leafy greens, citrus, and fortified cereals
- B6: Helps with morning sickness. Found in bananas, potatoes, and chicken
- Ginger: Not a nutrient, but a natural nausea remedy that genuinely works for many
Common challenge: Nausea makes eating difficult. Focus on small, frequent meals rather than three big ones.
Second Trimester (Weeks 13–26): Iron & Calcium
Your blood volume increases by up to 50% during pregnancy — which means your iron needs skyrocket. Your baby's bones are also developing rapidly, demanding calcium.
Key nutrients:
- Iron: 27mg/day. Lean red meat, beans, fortified cereals
- Calcium: 1,000mg/day. Dairy, fortified plant milks, broccoli, almonds
- Vitamin D: Helps absorb calcium. Fatty fish, egg yolks, fortified foods
Good news: Most women feel their best in the second trimester. Energy returns, nausea fades, and appetite increases — use this window to build good eating habits.
Third Trimester (Weeks 27–40): Protein & Omega-3s
Your baby gains most of their weight in the third trimester — about half a pound per week in the final stretch. Protein is the building block.
Key nutrients:
- Protein: 70-100g/day. Chicken, fish, eggs, Greek yogurt, legumes
- Omega-3 (DHA): Critical for brain development. Salmon, sardines, walnuts, flaxseed
- Fiber: Prevents constipation, which is very common in the third trimester
Watch for: Heartburn worsens in the third trimester as your baby pushes against your stomach. Smaller meals and avoiding spicy food helps.
Mombite automatically adjusts your recipe recommendations based on your current trimester. No need to track this manually.