🍼 Energy and Nutritional Needs During Pregnancy

Pregnancy is like preparing for a long journey in three stages 🚗✨.
At each trimester, your body and your baby have different needs. Your diet becomes evolving fuel, adjusting gradually along the way. No need to change everything overnight — the goal is to nourish this journey with balance and gentleness.

🌱 1st Trimester: Laying the Foundations (0–12 weeks)

In the beginning, your baby is tiny, but development is already intense. Your body is working hard behind the scenes, even if it’s not yet visible.

🔥 Calories
👉 Good news: you don’t need to eat more than before.
What matters is how your body uses energy to support your baby’s organ development.

⚖️ Macronutrients

• Protein: the building blocks 🧱 (lean meats, eggs, legumes).

• Complex carbs: steady fuel ⛽ (whole-grain bread, brown rice, whole-wheat pasta, lentils).

• Healthy fats: the engine oil 🛢️, especially omega-3s (well-cooked fatty fish, nuts, seeds).

💧 Fiber & hydration
Constipation often starts early.

• Load up on fruits, veggies, and whole grains.

• Sip water regularly throughout the day.

🌸 2nd Trimester: Rapid Growth (13–28 weeks)

Your baby grows quickly — bones, brain, and tissues develop at high speed. Your belly expands, and your needs evolve.

🔥 Calories
👉 Add about +200 kcal/day.
That’s roughly: plain yogurt with a handful of dried fruit, or a slice of whole-grain bread with cream cheese.

⚖️ Macronutrients

• Protein: still essential → aim for 1 serving at every meal.

• Complex carbs: choose whole grains to avoid energy crashes.

• Healthy fats: keep a daily dose (canola oil, avocado, fish).

💧 Fiber & hydration
As your uterus grows, digestion slows.
👉 Focus on gentle fibers (applesauce, cooked veggies, oats) + steady water intake.

🌷 3rd Trimester: Getting Ready (29–40 weeks)

Your baby gains weight quickly now — storing fat and building the brain. Meanwhile, your body is preparing for birth.

🔥 Calories
👉 Add about +300 kcal/day.
For example: a bowl of homemade soup with whole-grain bread, or a smoothie packed with fruit and seeds.

⚖️ Macronutrients

• Protein: key for your baby’s tissues and your own strength for labor.

• Complex carbs: long-lasting energy 🔋 to keep you going.

• Healthy fats (especially omega-3s): vital for your baby’s brain and vision.

💧 Fiber & hydration
Toward the end, reflux and constipation often increase.

• Eat smaller, more frequent meals to ease discomfort.

• Keep sipping water; try mild herbal teas.

• Choose fiber in moderation — too many raw veggies can worsen bloating.

✨ In short: Pregnancy isn’t about “eating for two” — it’s about nourishing wisely for both. Small, mindful adjustments each trimester give your body the support it needs, and your baby the best start in life 💕.