Medical Content Disclaimer: Sourced from ACOG and WHO guidelines. Always consult your healthcare provider or registered dietitian regarding specific dietary constraints or medical conditions.
1. Caloric Requirements Across Trimesters
A common myth is that expecting mothers must “eat for two.” Clinically, additional energy requirements depend on gestational age:
- First Trimester: Zero additional daily calories required beyond baseline TDEE.
- Second Trimester: Approximately +340 extra calories per day.
- Third Trimester: Approximately +450 extra calories per day.
2. Key Micronutrients & Sources
Folic Acid / Folate (Vitamin B9)
Crucial for neural tube closure during weeks 3 and 4 of gestation. Recommended intake: 600 mcg daily from prenatal supplements, leafy greens, and legumes.
Elemental Iron
Required for expanding blood plasma volume. Recommended intake: 27 mg daily. Pair non-heme plant iron with Vitamin C for optimal absorption.
Foods to Avoid Completely: Raw sushi, unpasteurized soft cheeses (brie, feta), deli meats without reheating to 165°F, raw eggs, and high-mercury fish (shark, swordfish, king mackerel).
3. Hydration & Fluid Balance
Maintain an intake of 8 to 12 cups (2.3 to 3 liters) of water daily to support amniotic fluid volume and prevent constipation.
4. Related Tools & Resources
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