Healthy Diet During Pregnancy: Nutritionist’s Guide to 6 Key Nutrients

Smart Eating During Pregnancy: Nourish the Baby, Not Excess Weight

Many people say pregnancy is「eating for two」but how can expectant mothers eat wisely—supporting the baby’s growth and development without letting excess calories accumulate on themselves?

Pregnancy is divided into three trimesters, and as the baby grows, the calorie and nutrient requirements change. Nutritionist Nicole Chien provides simple and practical dietary advice for each stage, helping mums build a healthy pregnancy journey.

First Trimester (Months 1–3)
The first trimester is a critical stage for the baby’s development. Facial features, the heart, and the nervous system begin to form. During this period, most of the baby’s nutrients come directly from the placenta. Therefore, it is recommended that mothers simply maintain a regular, balanced diet without consuming excessive calories.

Second Trimester (Months 4–6)
During the second trimester, the baby grows rapidly, organs continue to develop, and facial features become more defined. At this stage, mothers should slightly increase their food intake to support the baby’s growth.

Third Trimester (Months 7–9)
The third trimester is the key stage for the baby’s organ maturation and rapid weight gain. In addition to maintaining a balanced diet, mothers are advised to pay close attention to weight management during this period.

Omega-3  (DHA & EPA)

Omega‑3 fatty acids, particularly DHA and EPA, play a vital role in early infant development. They support the baby’s brain growth, reduce the risk of allergies, and contribute to healthy vision development. In addition, Omega‑3s can improve hand‑eye coordination for both mother and baby, making them an essential nutrient during pregnancy and postpartum recovery.

Recommended Weight Gain During Pregnancy

During pregnancy, a mother’s calorie needs increase due to the baby’s growth, higher basal metabolic rate, and the added workload on the heart, lungs, and kidneys. Weight gain should be adjusted according to pre‑pregnancy weight, with a recommended increase of 10–14 kilograms throughout pregnancy. It is important to monitor the pace of weight gain, as pregnancy is not the right time for dieting.

For mothers whose BMI is greater than 24 before pregnancy, special attention is needed to avoid gestational diabetes, which can pose long‑term health risks for the baby.

During pregnancy, it is recommended to eat small, frequent meals, maintain a balanced diet, and attend regular prenatal check‑ups to monitor the baby’s growth. Wishing every expectant mother a healthy body and a smooth delivery of a healthy baby.