Pregnancy Nutrition: Month-by-Month Essentials

First trimester

Folic acid before conception and through week 12 prevents neural tube defects. Small frequent meals ease nausea.

Second trimester

Iron and calcium demands rise. Include fish twice a week, eggs, dal and dairy. An extra 300 calories a day is plenty.

Third trimester

Fibre and fluids prevent constipation. Keep sugar in check to reduce the risk of gestational diabetes and a large baby.

The takeaway

Every antenatal visit includes a nutrition review — bring your questions.