Pregnancy Nutrition, Trimester by Trimester: What You Can Do

Pregnancy is one of the most powerful, beautiful, and let’s be honest, unpredictable seasons your body will ever go through.

As soon as you’re pregnant (or even just thinking about it), it’s like the world turns up the volume on what you can’t do: no soft cheese, no sushi, no caffeine (wait—some caffeine?), don’t eat this, don’t do that.

It’s confusing! It’s overwhelming. And it can feel like a lot of pressure when you're already navigating the emotional and physical rollercoaster that is growing a tiny human!

So let’s shift the focus.

At MWU, we’re big believers in empowering you with what you can do—backed by evidence, tailored to real-life experiences, and grounded in understanding that every pregnancy is different.

Let’s break it down, trimester by trimester!

1st Trimester: Managing Nausea & Food Aversions

Welcome to the trimester where your energy might be MIA and your go-to meals suddenly feel like your worst enemy.

What’s happening? Your body is working hard to support your baby’s neural development and form the placenta. But with rising hormone levels—especially hCG—nausea, vomiting and food aversions are incredibly common.

What you CAN do:

• Listen to your body – If all you can stomach is toast and fruit, that’s okay. Focus on small wins, not perfect meals.

• Stick to small, frequent snacks – Dry crackers, plain rice, or cold foods can be easier to tolerate than rich, hot meals. Eat them regularly to keep the nausea at bay.

• Stay hydrated – Try sipping water, coconut water or electrolyte drinks slowly throughout the day. Hydralyte icy poles can be a game changer here—keep your freezer stocked!

• Prioritise key supplements - If you can manage just one or two things right now, make it your prenatal essentials. Australian guidelines recommend 400-500 micrograms of folic acid and 150 micrograms of iodine daily in early pregnancy. Your GP or dietitian can help tailor this to your needs. If you’re able to take these consistently—even on the tough days—you’re doing something great for both you and bub.
  

2nd Trimester: Supporting Digestion & Discomfort

The second trimester often brings a few noticeable shifts. For some, nausea starts to ease, energy may lift slightly, and appetite can change. But as your baby grows, so does the pressure on your digestive system—making things like bloating, constipation, or heartburn more common.

What’s happening? The hormone progesterone slows down digestion speed, and your expanding uterus puts more pressure on your intestines. 

What you CAN do:

• Prioritise fibre-rich foods – Wholegrains, legumes, veggies, fruit (especially with skin), dates, prunes and seeds like chia or flax are your friends.

• Stay hydrated – Water helps fibre do its job—aim for a minimum of 2.3L per day.

• Gentle movement – Walking, stretching, or even a few minutes of movement after meals can encourage natural digestion.

• Check your supplements – Some forms of iron can contribute to constipation. Your healthcare provider can guide you toward gentler alternatives if needed.

3rd Trimester: Managing Heartburn & Feeling Full All. The. Time.

As bub grows and space inside shrinks, digestion slows even more. Cue: heartburn, reflux, and feeling full after just a few bites (even when you're hungry!).

What’s happening? Your baby is growing, your uterus is pressing up on your stomach, and hormones continue to relax your digestive tract, allowing acid to creep back up the oesophagus.

What you CAN do:

• Smaller, more frequent meals – Think light, nourishing snacks every 2–3 hours rather than three large meals.

• Keep upright after eating – Avoid lying down immediately after meals, especially in the evening.

• Limit trigger foods – Spicy, greasy or acidic foods (like citrus, tomatoes, dark chocolate, caffeine, fizzy drinks) can worsen reflux for some.

• Stay calm and consistent – There's no one food that causes heartburn in everyone. It’s about noticing your triggers and adjusting with curiosity, not fear.

A Final Note: You’re Doing Amazing!

There’s no such thing as a “perfect” pregnancy diet, so don’t let anyone make you feel otherwise! Every pregnancy is unique, and what works for one person might not be right for another. 

It’s about tuning in and doing what feels good for you!

What truly matters:

• Include a wide variety of whole foods (when possible!)

• Take your prenatal supplements as advised

• Stay hydrated

• Tune into your body because your body knows best

And above all—be kind to yourself—you're growing a tiny human while navigating one of life’s most significant physical and emotional changes.

You’re already doing an incredible job. ❤️

Need support with meal ideas or nourishing options during pregnancy?

Check out the MWU app for balanced, simple recipes that can easily be adapted across all stages of life—including this one.

You've got this, mama. 

The information shared in this blog is general in nature and not intended to replace personalised medical advice. While we aim to provide helpful, evidence-informed guidance, always consult with your healthcare provider or a qualified medical professional before making changes to your diet or lifestyle during pregnancy. Your individual needs and circumstances matter most.

References and further reading:

National Health and Medical Research Council (NHMRC). Australian Dietary Guidelines: Providing the scientific evidence for healthier Australian diets. https://www.nhmrc.gov.au

Australian Government Department of Health and Aged Care. Pregnancy Care Guidelines – Nutrition and lifestyle. https://www.health.gov.au

Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG). Nausea and Vomiting in Pregnancy – Clinical Guideline. https://ranzcog.edu.au

Better Health Channel (Victoria State Government). Healthy Eating During Pregnancy. https://www.betterhealth.vic.gov.au

Dietitians Australia. Food and Nutrition for Pregnancy. https://dietitiansaustralia.org.au

The Royal Women’s Hospital – Melbourne. Nutrition During Pregnancy, Managing Constipation, Heartburn & Nausea. https://www.thewomens.org.au 

Safe Food Queensland. Food Safety During Pregnancy. https://www.safefood.qld.gov.au