During the first 3–4 months of pregnancy, your baby’s organs are developing rapidly. To support this critical process, it is essential for mothers to consume a well-balanced diet that includes all five major food groups: carbohydrates, proteins, fats, minerals, and vitamins.
The Second and Third Trimesters: Supporting Growth and Development
In the final five months of pregnancy, your baby’s body begins to grow in size and maturity. Therefore, mothers should increase both the quantity and nutritional quality of their meals to meet the growing demands of the fetus.
Ideally, a mother’s weight should increase by about 10–14 kilograms over the course of the pregnancy. In the first trimester, a gain of 1–2 kilograms is typical, followed by an increase of approximately 1.5–2.0 kilograms per month thereafter. If weight gain is excessive, mothers are advised to reduce their intake of carbohydrates and fats—such as rice, noodles, bread, fatty pork, sweets, and ice cream—and substitute them with fruits and vegetables, which can provide a similar feeling of fullness.
Protein Needs
Protein plays a vital role in building and repairing body tissues for both the mother and baby. Excellent sources include all types of meat, eggs, tofu, seafood, and various legumes. You can increase your protein intake by adding two glasses of milk per day, or one glass of milk along with an egg, or by incorporating two additional tablespoons of lean meat into your daily diet.
Calcium Requirements
Calcium is crucial for the development of bones, teeth, and muscle function during pregnancy. The required intake increases by 50% during this time—from 800 mg to 1,200 mg per day. Inadequate calcium intake may lead the baby to draw calcium from the mother’s bones and teeth, potentially resulting in tooth decay or osteoporosis.
To meet this requirement, mothers are advised to consume 3–4 glasses of milk daily (each 250 ml glass contains about 290 mg of calcium), along with calcium-rich foods. For those who are lactose intolerant or allergic to cow’s milk, alternative sources include dried shrimp, small fish (with bones), canned fish, tofu, soy milk, dark green leafy vegetables, red beans, and black sesame seeds.
Iron Needs
Iron is essential for the production of red blood cells in both the mother and the developing baby. A deficiency can lead to anemia, fatigue, and general weakness. Foods high in iron include meat, liver, dark green leafy vegetables, legumes, and prunes. Iron supplements may also be recommended by your physician.
Vitamins and Minerals
Vitamins are vital for the body’s metabolic functions, and the need for them increases during pregnancy. Expectant mothers should consume a variety of fruits and vegetables, especially those rich in carotenoids, such as carrots, pumpkins, broccoli, morning glory, and tomatoes. These foods are rich in vitamins A and C, calcium, and folate. Additionally, dietary fiber from fruits and vegetables aids digestion and prevents constipation.
Drinking at least 6–8 glasses of water daily is highly recommended to support healthy digestion and contribute to the production of amniotic fluid. Vitamin C found in fruit juices also enhances the absorption of iron and helps prevent bleeding gums.
What to Avoid
Pregnant women should avoid alcohol, beer, cigarettes (nicotine), and caffeinated beverages such as tea and coffee. These substances can impair fetal growth and may lead to congenital heart defects or abnormal brain development.
Breast Preparation
In the final 3–4 months before childbirth, mothers with flat or inverted nipples should consult an obstetrician to ensure the nipples are adequately prepared for breastfeeding. Otherwise, milk ducts may become blocked, leading to breast engorgement, fever, or chest pain. Choosing a well-fitted bra is also important to support growing breasts and maintain proper shape.
Work, Rest, and Sleep
Pregnancy does not necessarily prevent mothers from carrying out their daily routines, though they may tire more easily. It is important to rest regularly, as fatigue can accumulate quickly. Aim for at least 10 hours of rest per day—8 hours at night and 2 hours during the day. Working mothers should try to rest their eyes, elevate their legs, and maintain a calm mental state whenever possible.
Sexual Activity During Pregnancy
Sexual activity is generally safe throughout pregnancy, except in cases of vaginal bleeding, frequent uterine contractions during the last trimester, or a history of miscarriage or preterm labor. It is important to choose positions that do not place pressure on the mother’s abdomen.
For More Information and Support
Facebook: https://www.facebook.com/
LINE: https://lin.ee/h3jcNOO
