What to eat during each trimester of pregnancy


In an ideal world, if you’re eating a very balanced diet you should be absolutely fine. But so often in pregnancy, women are very depleted of key nutrients, especially in the first trimester, and they need a supplement to build up their diets.

Here is what I recommend for you during each trimester.

First Trimester – In this phase of pregnancy you’re laying down the foundations of all of your baby’s organs, and there are key nutrients that are needed during this time. One very important nutrient is folate, and we have folate, not folic acid, in all of our products.

Folate’s really important for nerve development, but also for neural tube defect, so many women are encouraged to take folic acid or folate before pregnancy and during pregnancy. Folate is rich in foods such as; broccoli, parsley, cabbage and spinach. I also can’t stress the importance of Omega 3 in this phase because so many women are low in Omega 3 before they get pregnant, so building up your stores in pregnancy will ensure you’ve got plenty of Omega 3 in your system for your developing baby’s brain.

Second Trimester – What you need to focus on during this phase is looking at bone development. So, calcium, which is rich in yoghurt and seeds, vitamin D from oily fish, magnesium which is rich in green leafy vegetables and nuts and seeds.

Third Trimester – In this phase your baby is rapidly developing. Your baby’s brain, between 28 and 40 weeks goes through a growth period of rapid development, and it needs fats, so it’s great to eat oily fish and salmon, which is rich in Omega 3, but you’re not getting enough through diet alone, so you do need to supplement.

Fourth Trimester – The postnatal period is what I call the fourth trimester. You’ve had your baby, you’ve got through your labour, but now your body really needs some key nutrients. What you eat and drink at this stage determines the content of your milk, if you’re breastfeeding, so you need good nutritious foods for the baby to be able to absorb.

Vital DHA or Omega 3 is really important after birth as your baby needs Omega 3 for his own brain development. It’s also rich in oily fish, but it’s very hard to get that amount from your diet, so taking a supplement is key. Also, there have been some studies that show, if your levels of Omega 3 are good postpartum, you’re likely to get less postpartum depression.


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