Nutrition & health
Pregnancy nutrition: what matters by trimester
During pregnancy, nutrition affects two people. Let’s look at which nutrients matter most by trimester and which foods are best limited.
Key nutrients during pregnancy
Calorie needs don’t rise immediately: in the first trimester they’re nearly as usual, and noticeably from the second and third.
- Folic acid — especially important in the first trimester.
- Iron — for the growing blood volume.
- Calcium and vitamin D — for the baby’s bones.
- Protein and omega-3 — for development.
- Iodine — for nervous system development.
What is best to limit
Limited items include raw and undercooked foods (infection risk), unpasteurised dairy, excess caffeine, and of course alcohol. This is about safety, not needless bans.
Nausea and an individual approach
In the first trimester, nausea is a frequent companion. Small frequent meals, light snacks, and enough fluids help. Every pregnancy is individual, and nutrition is worth discussing with your doctor — this article gives general guidance, not a substitute for a consultation.
The Mama & Baby plan is built with a nutritionist for the needs of expecting and nursing mothers. Before you start there’s a free consultation.
Frequently asked questions
Do you need to eat “for two”?
No. Calorie needs rise moderately and mainly from the second trimester. The quality of food and key nutrients matter more than double portions.
Which foods are off-limits in pregnancy?
Raw meat and fish, undercooked eggs, unpasteurised dairy, alcohol, excess caffeine. It’s best to confirm the full list with your doctor.
Don’t want to count calories every day?
Our nutritionist calculates your target and picks a ready meal plan in a free consultation — and we deliver it across Chișinău.
About the author
Герман Надежда
Nutritionist (MD)
Member of the Association of Nutritionists of Moldova