Trimester-by-Trimester Nutrition Checklist

Key nutrients your baby needs at each stage of development

First Trimester (Weeks 1-13)

Neural tube closes by week 4. Organ systems forming. Nausea may limit food intake — focus on what you can keep down.

Critical Nutrients

Folate (800 mcg/day)— Leafy greens, lentils, or methylfolate supplement

Choline (450 mg/day)— Eggs (2/day = 300mg), liver, salmon

Second Trimester (Weeks 14-27)

Rapid brain growth begins. Bones are mineralizing. Baby starts hearing. Appetite usually returns.

Critical Nutrients

Calcium (1,000 mg/day)— Dairy, sardines, fortified foods

Magnesium (350-400 mg/day)— Prevents leg cramps, supports bone development

Third Trimester (Weeks 28-40)

Brain triples in weight. DHA accumulates rapidly. Iron stores being built. Lung maturation.

Critical Nutrients

DHA (500+ mg/day if possible)— Peak brain DHA accumulation in last trimester

Iron (27+ mg/day)— Baby building 6-month iron store

Most prenatal vitamins don't contain enough choline, DHA, magnesium, or vitamin D. Supplement these separately if needed.

Keep It Simple

You don't need to hit every nutrient every day — aim for most of them most days. A good prenatal vitamin covers the basics; this checklist helps you fill gaps through food.