Nutritional needs during pregnancy: Here’s what pregnant women need to eat for maternal and fetal health

Women have different nutritional needs at different times in their lives. This is often because they go through various physiological changes at different stages of their life, such as childhood, adolescence, reproductive age, pregnancy, breastfeeding, menopause and post-menopause. Each of these stages has its own nutritional needs, as these nutrients help manage overall health and well-being.

Speaking to Times Now, Dr G Poornima, IVF specialist at Ferty9 fertility centre, Karimnagar, Telangana, shares the nutritional needs of women during pregnancy. She says that pregnancy significantly alters a woman’s nutritional requirements. Nutrition during pregnancy is vital for fetal development, maternal health and the prevention of pregnancy-related complications. “It is critical to focus on a balanced diet that provides adequate amounts of vital nutrients to meet the increased demands of pregnancy.”

Nutritional needs during the first trimester (weeks 1 to 12)

The first trimester is a critical period characterized by rapid fetal development, particularly the formation of the neural tube, which will later become the baby’s brain and spinal cord. Nutritional needs at this stage focus on supporting these early developmental processes.

Folic acid is the most important nutrient during the first trimester; a daily intake of 400 to 800 micrograms is recommended to prevent neural tube defects such as spina bifida.

Iron is also necessary during this period, with a recommended intake of 27 mg per day to support increased blood volume and prevent anemia. Iron-rich foods such as green leafy vegetables, legumes, fortified cereals, and lean meats are highly recommended.

Vitamin B6 helps control morning sickness, which is a common symptom in early pregnancy, while vitamin D is necessary for bone health in both the mother and the developing fetus.

Iodine plays an important role in fetal brain development and its deficiency can lead to cognitive problems. Healthy fats, especially omega-3 fatty acids, support fetal brain and eye development and can be obtained from flax seeds, walnuts and fatty fish.

Nutritional needs during the second trimester (weeks 13 to 26)

The second trimester focuses on fetal growth, development of vital organs, and bone and muscle formation.

During this stage, calcium becomes especially important, and a daily intake of 1000 mg is recommended to promote the development of the fetus’ bones and teeth. Good sources of calcium include dairy products, green leafy vegetables and fortified foods.

Protein needs also increase during this period to support the rapid growth of fetal tissues, including the brain; a daily intake of 71 grams is recommended. Lean meats, eggs, dairy products, legumes, and nuts are excellent sources of protein.

Iron remains important to prevent maternal anemia and ensure adequate oxygen supply to both mother and fetus. Vitamin A, with a recommended intake of 770 micrograms per day, supports cell growth, immune function and fetal development. Magnesium is also important during the second trimester, as it helps relax muscles and prevent leg cramps.

Nutritional needs during the third trimester (weeks 27 to 40)

The final trimester is characterized by rapid fetal growth, fat accumulation, and preparation for birth. Nutritional needs remain high, and the goal is to support this growth and prepare the mother’s body for childbirth.

Iron and protein remain crucial for fetal growth and increased maternal blood volume.

Vitamin C, with a recommended intake of 85 mg per day, helps with iron absorption and immune support; citrus fruits, strawberries and bell peppers are good sources.

DHA, which is a type of omega-3 fatty acid, becomes even more important in the third trimester for brain development, with a recommended intake of at least 200 mg per day.

Fiber intake should be kept to around 28 grams per day to avoid constipation, which is common during the third trimester. Adequate hydration, approximately 3 liters per day, is also important to maintain amniotic fluid levels and prevent urinary tract infections.