Introduction
A body changes hormonally and physically during the three trimesters of pregnancy. Knowing how to eat to not only nourish your pregnant body and baby, but also to avoid pregnancy discomforts, can be a big game-changer. We spoke with fertility dietitian, Amara Lindenmayer, to bring you the latest tips.
First Trimester
For most people, nausea, vomiting, and food aversions are present. You may also be battling extreme fatigue. If this trimester is just about surviving, that’s okay. If you can, focus on:
- Folate-rich foods (lentils, leafy greens, avocado)
- Small, frequent meals to stabilise blood sugar and ease nausea
- Ginger, citrus, and B6-containing foods (like banana, chickpeas, oats) to ease morning sickness
- Cold or bland meals if hot food smells turn you off
Don’t panic if your diet is a bit beige, most nutrient stores come from the months before conception. Just focus on what you can eat. If you’re unable to keep food or fluids down make sure you see your doctor.
Second Trimester
Hopefully sometime in the second trimester nausea improves, appetite returns, and energy lifts. This is a great time to focus on:
- Getting your marine omega-3 fatty acids, smaller fish and seafood are your best bet here as they are lower in mercury (think sardines and anchovies especially)
- Adding fibre to prevent constipation (common in pregnancy)
- Staying consistent with meals and snacks to fuel your growing baby
Third Trimester
The baby's brain is developing rapidly, and your iron and choline needs are at their highest. As your baby grows you may also experience reflux, fatigue, or insomnia, so smaller frequent meals may help. Focus on:
- Boosting iron intake (lentils, red meat, pumpkin seeds), including pairing iron with vitamin C (like capsicum, citrus, tomatoes) to enhance absorption
- Choline (eggs, legumes, soy)
- Fluids and fibre to ease constipation
- Eating slowly and staying upright after meals if reflux hits
Final thoughts
Pregnancy nutrition is about building habits that support your body and your baby. Focus on variety, whole foods, and consistency, and tailored supplements. If you’re feeling overwhelmed or unsure, work with a dietitian who can personalise a plan that actually works for you.
About the Author
Amara is an Australian fertility dietitian based in Singapore, with over a decade of experience living and working in Asia. She specialises in evidence-based nutrition strategies to support egg quality, ovulation, hormonal health and implantation—helping you take charge of your fertility with a clear plan. She is available for consults focused on fertility, pregnancy, and postpartum nutrition.
