Nutrition by Trimester Handout - V7 - FINAL
Nutrition by Trimester Handout - V7 - FINAL
Nutrition by Trimester Handout - V7 - FINAL
Now that you’re eating for two, it’s important to consume nutrient-dense food that help
your baby grow! Follow these guidelines to help improve birth outcomes, and learn
more at Lamaze.org/nutrition.
FIRST TRIMESTER
600 micrograms of folate Foods with folate: asparagus, dark leafy
• Helps prevent birth defects and greens, nuts, beans, whole grains, fortified
preterm birth cereal, broccoli, citrus fruits, peas, lentils,
• Builds DNA avocado, brussels sprouts, seeds, cauliflower,
corn, beets, celery, carrots, squash
• Grows and reproduces cells
• Take a prenatal vitamin with folic acid to
supplement folate intake
Average total weight gain for the 1st trimester is 1-4 pounds
SECOND TRIMESTER
1,000 milligrams of calcium per day Foods with calcium: yogurt, milk, cheese,
• Helps baby grow strong bones, teeth, hair collard greens, kale, spinach, broccoli,
and nails edamame, oranges, salmon, tofu, almonds
• Lowers your blood pressure
• Helps prevent preeclampsia
Average total weight gain for the 2nd trimester is 12-15 pounds
THIRD TRIMESTER
27 milligrams of iron each day 8-10 cups of water or fluids each day
• Helps prevent anemia • Extra fluids help maintain increased blood
• Provides baby enough iron to sustain him/her supply and prevent constipation
through the first six months of life • Helps prevent dehydration
• Supplementing with a prenatal vitamin could Foods with iron: spinach, beef, lamb, other
be beneficial animal protein, kidney beans, red quinoa,
sunflower seeds, fortified whole grains, fortified
cereal, dark chocolate, tofu
Average total weight gain for the 3rd trimester is 12-16 pounds
Reviewed by:
Petra Colindres, Family Dietician and Lactation Consultant, Nutrition by Petra
www.lamaze.org McKenzie Joyner, Nutritionist, Doula, Prenatal Yoga Instructor
Reference: US National Institutes of Health Office of Dietary Supplements