Pregnancy
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Pregnancy
Two-for-one nourishment — for you and your baby.
Two-for-one nourishment Mum & baby
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Eating well during pregnancy supports your baby's growth and your own health. Focus on variety and nutrient-dense foods. From the second trimester, most women need only about 300 extra calories a day.
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Eat More
- Dairy: Milk, yogurt and cheese for extra protein and calcium, plus B vitamins, phosphorus, zinc and magnesium.
- Legumes: Lentils, peas, beans, chickpeas and peanuts — high in fibre, iron, protein, calcium and folate.
- Eggs: A key source of choline, which supports the baby's brain development.
- Whole grains: Oats, quinoa, brown rice, wheat and barley for fibre and vitamins.
- Fruits & vegetables: Plenty of colour, plus high-fibre pears, avocado, berries, broccoli, beetroot and carrot.
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Trimester by Trimester
First trimester: focus on nutrient-dense foods; if nausea limits what you can manage, eat what you can — nutrition improves after the first trimester. Second and third trimesters: needs rise modestly, usually about 300 extra calories a day.
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Foods to Avoid
- Raw or undercooked fish and sushi.
- Unpasteurized milk, cheese and juice.
- Soft mould-ripened cheeses (brie, camembert).
- Raw eggs and excess caffeine.
- No amount of alcohol is known to be safe in pregnancy, so avoiding it completely is safest.
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From the Apollo Care Team
Always follow the advice of your obstetrician or dietitian for your individual needs. Every pregnancy is unique, and personalized guidance helps you and your baby thrive.