By Sarah Pashaie, UK & HK Registered Dietitian & Sharon Chen, Integrative Nutrition Health Coach from Eat Well Together (EWT)
A London-trained nutrition expert, Sarah Pashaie (eatwellwithsara.com) honed her skills across hospitals, clinics, and community centers—prioritizing sustainable health transformations over quick fixes. Now based in Hong Kong, she empowers individuals to achieve optimal health through science-based professional guidance and empathetic, sustainable lifestyle changes. Sharon Chen (sharonchen.net), a corporate strategist turned global wellness advocate, combines evidence-based nutrition with cultural storytelling. Certified as an INHC, she helps clients transform their health with whole-life strategies that pair mindful eating with stress resilience, energy optimization, and personalized habit design—showing that food-as-medicine thrives with mind-body alignment. Work with Sarah and Sharon: https://eatwelltogether.com/
Introduction
While most pregnancies thrive on standard nutrition, 15-20% experience complications requiring targeted strategies. These evidence-based adjustments address gestational diabetes, multiples, severe nausea, dietary patterns, and hypertension—always individualised with your healthcare team.
Some circumstances during pregnancy that require extra dietary care
Gestational Diabetes
30-45% calories from complex carbohydrates (for example, quinoa, sweet potato) paired with protein-focused meals. Target postprandial glucose below 140mg/dL through monitoring.
Multiple Gestations (Twins+)
+50% calories, protein, iron to match accelerated growth—prioritise food such as salmon, eggs, spinach.
Hyperemesis Gravidarum (severe nausea/vomiting beyond morning sickness)
Small frequent dry-carb meals (crackers, toast), vitamin B6 (25mg 3x/day), ginger (1g/day), electrolyte drinks.
Vegetarians/Vegans
Mandatory B12 (2.6mcg) + iodine (220mcg) supplementation with fortified foods—regular monitoring essential. If you are vegetarian, try to eat more eggs to increase Vitamin A and choline intake.
Pregnancy Hypertension
DASH diet: low sodium (2.3g daily) + potassium-rich foods (avocados, bananas, spinach) targeting 4700mg.
Overall tips
Nourish confidently through every trimester. From folate foundations to growth-focused protein and iron, this evidence-based roadmap equips you to fuel baby's development while sustaining your strength. Smart eating creates healthy outcomes—your body knows the way when given the right nutrients.
Nourishing yourself through every trimester is about more than just checking off a list of vitamins—it is about creating a lifestyle that sustains both you and your baby. Whether you are navigating the nausea of the first trimester or managing a special health situation in the third, you don't have to do it alone.
References
American Academy of Nutrition and Dietetics (2025) Nutrition and Diagnosis-Related Care. 9th edn. Chicago, IL: Academy of Nutrition and Dietetics.
British Dietetic Association (2021) A clinical update on diet and fertility. Available at: https://www.bda.uk.com/resource/a-clinical-update-on-diet-and-fertility.html (Accessed: 6 May 2026).
Nichols, L. (2018) Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Pownal, VT: Real Food Press.
