What to Eat Before, During, and After Pregnancy: A Trimester-by-Trimester Guide
By the Nourish Nutrition & Wellness Team
Thinking about having a baby? Already pregnant? Just had your little one? Wherever you are in your motherhood journey, your nutrition matters — for your health and your baby’s. At Nourish Nutrition & Wellness, we help women feel confident, supported, and well-fed through every stage of pregnancy (and beyond!).
This guide breaks down what to eat before, during, and after pregnancy — including trimester-specific tips — so you can feel your best and nourish your growing family.
Before Pregnancy: Laying the Foundation
Focus on: fertility, hormonal balance, and nutrient stores
What to eat:
Folate-rich foods: Spinach, lentils, citrus, avocado (aim for at least 400 mcg/day)
Iron sources: Lean meats, legumes, tofu (combine with vitamin C foods for better absorption)
Healthy fats: Omega-3s from salmon, walnuts, flaxseeds to support hormone production
Whole grains and colorful fruits/veggies: To regulate blood sugar and boost antioxidants
Bonus tip: Begin a prenatal vitamin with folic acid at least 3 months before conceiving.
During Pregnancy: Eating for Two (but Not Double)
Let’s break it down by trimester:
First Trimester (Weeks 1–13): Nourishing Through Nausea
Focus on small, frequent meals to help with morning sickness
Prioritize hydration (add lemon, ginger, or cucumber for taste)
Include:
Protein (eggs, Greek yogurt, nut butters)
Complex carbs (oats, brown rice, sweet potatoes)
Ginger + B6-rich foods (bananas, chickpeas) for nausea
Second Trimester (Weeks 14–27): Building Baby
Your calorie needs increase by ~300/day.
Key nutrients:
Calcium (dairy, fortified plant milks, leafy greens)
Vitamin D (sunshine + fortified foods)
Iron (red meat, beans, spinach + vitamin C source)
Choline (eggs especially the yolk!)
Add snacks like trail mix, cheese and fruit, or hummus with veggies to stay energized.
Third Trimester (Weeks 28–40): Growth & Prep for Labor
Focus on:
Protein (70–100g/day) for baby’s growth and tissue repair
Fiber to prevent constipation (chia seeds, prunes, whole grains)
Magnesium-rich foods (avocados, pumpkin seeds, leafy greens) to support muscle function
Hydration! Especially if you're swelling.
Meal idea: Salmon with roasted sweet potatoes + sautéed spinach
Postpartum Nutrition: Recovery & Breastfeeding Support
Whether you're breastfeeding or not, your body needs care after delivery.
Include:
Protein and iron to rebuild blood volume and support healing
Hydrating, mineral-rich broths and soups
Omega-3s to support mood and reduce inflammation
Calcium (especially if breastfeeding)
Pro tip: Meal prep freezer-friendly meals before baby arrives (like veggie chili, lentil stew, or baked oatmeal).
Final Thoughts from Our Dietitians
You don’t have to navigate this alone. Whether you're TTC, expecting, or recovering postpartum, Nourish Nutrition & Wellness is here to support you. We offer 1:1 nutrition counseling tailored to your journey — so you can feel energized, supported, and confident.
Book your free consultation here and let’s nourish your body through every phase of motherhood.