Nutrition During Pregnancy: Building a Healthy Foundation for Your Baby

Proper nutrition during pregnancy supports your baby's development and your own health. Here's what you need to know.

**First Trimester Essentials** Focus on: - Folic acid (400-800 mcg daily) to prevent neural tube defects - Iron for blood production - Small, frequent meals if experiencing nausea - Staying hydrated

**Second Trimester Nutrition** Your caloric needs increase by about 340 calories per day. Prioritize: - Protein for baby's growth (lean meats, fish, legumes) - Calcium for bone development (dairy, fortified foods) - Omega-3 fatty acids (fatty fish, walnuts) - Iron-rich foods

**Third Trimester Focus** In the final stretch: - Increase calories by 450 per day - Continue iron and calcium intake - Eat smaller, more frequent meals - Stay well hydrated

**Foods to Avoid** - Raw or undercooked meat and seafood - Unpasteurized dairy products - High-mercury fish (shark, swordfish, king mackerel) - Excessive caffeine (limit to 200mg/day)

**Managing Common Challenges** - For nausea: ginger, small meals, crackers before rising - For heartburn: avoid spicy foods, eat slowly, don't lie down after eating - For constipation: increase fiber and water intake

Every pregnancy is unique. Schedule regular prenatal visits at Horizon Medical Center for personalized nutrition guidance.