Pregnancy and breastfeeding are not times when we should be focusing on dieting and weight loss. We should focus on nourishing our bodies and our babies.

During pregnancy, some of the vitamins and minerals we need more of include:

  • B vitamins 
  • Calcium
  • Iodine
  • Omega 3
  • Selenium
  • Zinc

Most of these vitamins are part of prenatal vitamins, but always check the label to cover your bases. Omega 3 will likely not be in your prenatal.

First Trimester

During the first trimester of pregnancy, not much has to change from a calorie perspective. The goal is to eat at your maintenance calories (not in a deficit), ensure you take a prenatal vitamin, and manage any symptoms you are experiencing. If you have a lot of food aversions and nausea, do the best you can with your food. 

Second Trimester

When you reach your second trimester, you will want to increase your calories slightly to match the growing needs of your baby. You will want to increase your calories by approximately 200-300 per day. The second trimester is usually the phase when you are feeling a bit more like yourself, so doing some cookies, adding back in more veggies, and making sure you are getting enough protein can all be done a bit easier. 

Third Trimester 

During the third trimester, you will want to add another additional 200-300 calories per day. For example: if you were eating 2,000 calories in your first trimester, in the second, you went up to 2,250, and in the third trimester, you would be eating 2,500. 

It’s essential to make sure you eat a balanced diet with protein, healthy fats, fruits and veggies, complex carbs (and a few treats, of course)! We don’t want to be filling all of those 2,500 calories with chips and cookies. 

If you need support with your pregnancy and breastfeeding nutrition, book a complimentary consultation to see if our services can help you. 


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