Nutrition During Pregnancy: Practical Strategies by Trimester

Mar 13, 2026

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Nutrition During Pregnancy: Practical Strategies by Trimester

Pregnancy places unique demands on a mother’s body. In the previous article, we explored building strong preconception foundations (link to Article 2), which carry through into pregnancy. This guide continues that focus and narrows in on addressing growing nutrient demands, common deficiencies, symptom management and meal prep to support both pregnancy and post-partum recovery.

Top Nutrients to Focus On

Nutrient	Why It Matters	Practical Strategies
Choline	Fetal brain & spinal development; placental function	~5 eggs/day split through meals if needed: 3 scrambled eggs at breakfast, 2 boiled later; alternatives include egg-based French toast or adding eggs to salads & stir-fries. One egg contains ~6 g protein, and protein requirements increase throughout pregnancy.
Iron	Supports expanding maternal blood volume & fetal oxygen delivery	Focus on heme iron-rich meals (liver, red meat, shellfish). Avoid inhibitors at the same meal (dairy, tea, coffee). Pair non-heme sources with vitamin C-rich foods like capsicum or citrus.
Folate / B-Vitamins	Neural tube development, DNA synthesis, red blood cell formation	Leafy greens, pre-soaked legumes, liver, eggs. If supplementing, activated folate (5-MTHF) is preferred to reduce unmetabolised folic acid buildup.
DHA / Omega-3	Fetal brain and eye development; maternal inflammation balance	2–3 servings per week of fatty fish (wild-caught sardines, mackerel, salmon, anchovies), fish roe, and pasture raised eggs.
Calcium & Magnesium	Bone, teeth, nerve and muscle health; bowel regularity	Dairy, leafy greens, nuts, seeds, cacao, sardines with bones in, mineral water. Magnesium-rich foods support muscle relaxation and regular bowel movements.
Vitamin D	Immune function, bone development, hormone signalling	10–20 minutes of safe sun exposure on pale skin areas (arms, face, hands) several times per week, avoiding burning. Short, regular exposures without heavy sunscreen where appropriate.
Zinc	Cell division, immune function, tissue growth, labour and wound healing	Red meat, oysters and shellfish, liver, pumpkin seeds (activated). Zinc works synergistically with iron, protein and folate.
Selenium	Thyroid hormone metabolism, antioxidant protection, fetal growth	Brazil nuts (1–3 daily, ideally activated), seafood, eggs, organ meats. Supports thyroid health during increased metabolic demand.

Supplemental & Food Notes

· Iron: Bioavailable forms such as ferrous bisglycinate/glycinate are often better tolerated and less constipating than ferrous sulfate or ferric supplements. Split doses if needed. Keep iron away from tea, coffee, dairy, magnesium, calcium, and zinc supplements by at least 2 hours. (see our full article on iron here)

· Folate / Folic Acid: Folic acid is the common synthetic form found in most pregnancy multivitamins. Folate from whole foods is preferred, while activated supplemental forms (5-MTHF) are often more effective for most people and can help reduce unmetabolised folic acid buildup.

· Choline: Many prenatal formulas do not provide adequate amounts and often in a less ideal form (choline bitartrate); a food-first approach (eggs, liver) is most effective. Spread intake across the day rather than in one large serving. Phosphatidylcholine is the preferred supplemental form.

· Protein: Requirements increase throughout pregnancy; aim to include a quality protein source at every meal and snacks (see our previous article on Individual Protein Needs here).

· Legumes & Whole Grains: Pre-soaking, sprouting, or fermenting legumes and whole grains can reduce anti-nutrients such as phytic acid and lectins, improving absorption of iron, zinc, magnesium, and B-vitamins. This simple preparation step enhances the nutritional value of plant-based foods.

· Tasmanian salmon: Despite common perception, farmed Australian salmon is not a reliable source of omega-3s; it has been shown to contain higher levels of omega-6 relative to omega-3 fats compared with wild fish, reflecting how modern farming practices can alter the natural nutrient balance of animal foods.

Meals That Combine Synergistic Nutrients

These examples show how multiple priority nutrients can be delivered together through whole-food meals.

1. Organ-Rich Bolognese (batch-cook friendly)
Grass-fed beef mince combined with liver and heart, slow-cooked with vegetables, tomato, garlic, herbs, anchovies (finely chopped) and bone broth (used as the cooking liquid and reduce or added as a concentrate).
(Provides iron, zinc, B12, folate, choline, selenium, glycine, collagen, DHA and high-quality protein.)
Tip: You can purchase mince already mixed with liver and heart. Alternatively, grate frozen liver into meals or add dehydrated liver powder.

2. The Good Farm Shop Primal Ragu
Our slow-cooked ragu made with organic regenerative beef mince, beef kidney and liver. Great on sourdough toast or with pasta and greens.
(Provides approximately 25–30 g protein per serve, along with bioavailable iron, zinc, B12, choline and glycine.)

3. Omega-3 & Mineral-Rich Meal
Wild-caught salmon, sardines or steak served with roasted root vegetables, sautéed leafy greens, olive oil, dulse flakes and lemon.
(Provides DHA, iodine, calcium (sardine bones) selenium, magnesium, potassium, vitamin D, and protein.)

Notes on sardines:
Sardines are one of the most nutrient-dense foods, providing EPA and DHA (omega-3 fatty acids), highly bioavailable calcium from their soft edible bones, and naturally low mercury due to their small size and position low on the food chain. They are also a more sustainable seafood choice. Portuguese sardines are often larger and more palatable than smaller varieties, and if you’re not keen on eating them whole, they can be easily broken up into dishes such as tomato-based pasta sauces.

Nutrient-Dense Snack Ideas

• ½ avocado with cottage cheese, olive oil, lemon and dulse flakes
(Provides protein, calcium, magnesium, potassium, iodine and healthy fats that support blood sugar stability and satiety.)

• Boiled eggs and olive oil based mayonnaise (nature’s multivitamin)
(Rich in protein, choline for fetal brain development, selenium, iodine and fat-soluble vitamins.)

• Smoothies with organic berries and added protein and fats
(e.g. berries, yoghurt or kefir, collagen peptides, nut butter or chia seeds).
(Provides antioxidants, protein, healthy fats and fibre while supporting blood sugar balance.)

• Full-fat yoghurt with nut and seed muesli
(e.g. almonds, pumpkin seeds, chia seeds, coconut oats and cinnamon).

• Vegetable sticks with a dip or cheeses
(e.g. cucumber, carrots and capsicum with hummus, tahini dressing or feta, parmesan).

• Homemade bliss balls
(e.g. dates, cacao, almond meal, coconut and chia seeds).

• Beef or lamb mince balls with yoghurt or tzatziki

• Smashed sardines and avocado on sourdough toast

Supporting Steady Nutrient Supply

· Iron absorption: Pair non-heme iron foods (legumes, leafy greens, seeds) with vitamin C-rich foods (citrus, capsicum, berries, tomatoes). Avoid common inhibitors such as tea, coffee and large amounts of dairy with iron-rich meals, as these can reduce absorption.

· Protein & blood sugar stability: Eating frequent, balanced meals that combine protein, healthy fats and fibre can help stabilise blood glucose, support sustained energy and reduce nausea or light-headedness.

· Fat-soluble vitamin absorption: Vitamins A, D, E and K are best absorbed when consumed with dietary fats. For example, drizzle olive oil on vegetables, add avocado to salads, or include eggs, olive oil or nuts alongside carotenoid-rich vegetables.

· Collagen + vitamin C synergy: Collagen-rich foods such as bone broth, slow-cooked meats or collagen peptides paired with vitamin C-rich foods help support connective tissue integrity, skin elasticity and recovery

· Choline-rich foods: Regular intake of eggs, liver, seafood and grass-fed meats supports fetal brain and nervous system development, as choline requirements increase significantly during pregnancy.

· Hydration & mineral support: Aim for approximately 2–3 L of fluids daily. Prioritise filtered water and include mineral-rich options such as a pinch of quality sea salt in water, coconut water, or bone broth to support blood volume expansion, nutrient delivery and muscle function.

· Digestive support for nutrient absorption: Eating slowly, chewing thoroughly and allowing time between meals can support optimal digestion and nutrient absorption. Bitter foods (rocket, lemon, apple cider vinegar in dressings) may also help stimulate digestive secretions.

· Meal prep & batch cooking: Preparing larger nutrient-dense dishes such as stews, bolognese, casseroles or trays of roasted vegetables makes nourishing meals easier during busy weeks. From the second or third trimester, consider preparing freezer-friendly meals to support recovery and nourishment in the postpartum period.

Managing Common Pregnancy Symptoms with Food & Routine

Symptom	Practical Strategies
Nausea / morning sickness	Eat small, protein-rich meals frequently; have something on waking; ginger tea; avoid long periods on an empty stomach.
Fatigue / low energy	Nutrient-dense snacks with protein, healthy fats, and slow-release carbohydrates; maintain hydration; include iron- and B-vitamin-rich foods (lean meats, legumes, leafy greens) for sustained energy.
Carbohydrate cravings / blood sugar swings	Pair carbohydrates with protein and healthy fats to support steadier blood sugar. When cravings are higher, use cooked-and-cooled starches (such as rice, potatoes or oats), which increase resistant starch: a prebiotic fibre that feeds beneficial gut microbes and may support metabolic balance.
Heartburn / reflux	Eat smaller, more frequent balanced meals; avoid lying down immediately after eating; limit highly acidic, spicy or trigger foods; support digestion with bitter greens or fennel tea.
Constipation / haemorrhoid prevention	Focus on high-fibre vegetables, soaked or sprouted grains, legumes and fermented foods; hydrate well; include magnesium-rich foods and adequate protein to support regular bowel movements; prunes or soaked chia can help; gentle daily movement aids motility; use a foot stool while on the toilet to improve positioning.
Swelling / water retention	Ensure adequate protein and hydration; include magnesium-rich foods (leafy greens, cacao, legumes); limit ultra-processed foods; elevate legs when possible; consider medical-grade compression stockings or swimming.
Insomnia / disrupted sleep	Maintain a consistent bedtime routine; dark, quiet room; limit evening screens; glycine-rich foods (bone broth, collagen) may support sleep quality; include sufficient quality carbohydrates at dinner; consider a small protein + healthy fat snack if waking due to hunger; nap earlier in the day if needed.

Up Next

Article 4. Postpartum Recovery Across Cultures & How to Prepare
Explore how different cultures approach post-partum care, why modern recovery is often too short and nutritionally insufficient, and how to prepare nutritionally and practically to support your body’s replenishment, especially important if a second pregnancy is planned.

Disclaimer

This article is intended for educational purposes only and does not constitute medical advice. Nutritional needs during preconception and pregnancy are highly individual and influenced by health history, medications and current clinical circumstances. Always consult a qualified healthcare practitioner, such as a medical doctor, midwife or naturopath, before making significant dietary or supplement changes, particularly when planning or during pregnancy.

References and Further Reading

Hechtman, L. Clinical Naturopathy: An Evidence-Based Guide to Practice. Elsevier Australia.
Kresser, C. The Baby Code. Little, Brown Spark.
Barker, D. J. P. (1998). Mothers, Babies and Health in Later Life. Churchill Livingstone.
Fleming, T. P. et al. (2018). Origins of lifetime health around the time of conception. The Lancet.
Godfrey, K. M., Gluckman, P. D., & Hanson, M. A. (2010). Developmental origins of metabolic disease: life course and intergenerational perspectives. The Lancet.
Gluckman, P. D. & Hanson, M. A. (2004). Living with the past: evolution, development and patterns of disease. Science.
Zeisel, S. H. & da Costa, K. A. (2009). Choline: an essential nutrient for public health. Nutrition Reviews.
Koletzko, B. et al. (2019). Dietary fat intakes for pregnant and lactating women. British Journal of Nutrition.
Schwarzenberg, S. J. & Georgieff, M. K. (2018). Advocacy for improving nutrition in the first 1,000 days. Pediatrics.
Venter, C. et al. (2020). The role of the maternal microbiome in pregnancy and early life. Current Opinion in Allergy and Clinical Immunology.
Institute of Medicine. (2006). Nutrition During Pregnancy and Lactation. National Academies Press.
Weston A. Price Foundation. Research summaries on traditional diets, fat-soluble vitamins and fertility.