Eating Well Through Each Trimester

First trimester: focus on folate-rich foods (leafy greens, lentils, citrus) and small, frequent meals if nausea makes large ones difficult.

Second trimester: calcium and iron needs rise. Dairy or fortified alternatives, plus iron-rich foods paired with vitamin C for better absorption, become the priority.

Third trimester: protein and healthy fats support the baby's rapid growth. This is also when heartburn tends to appear — smaller meals and staying upright after eating help.

Throughout: hydration, gentle daily movement and consistent antenatal check-ups matter more than any single 'superfood'. We tailor specifics to your reports at each visit.