Why What You Eat in Pregnancy Matters More Than You Think
(…and how the right foods can support your baby’s development long before they’re born)
Pregnancy is a whirlwind — emotionally, physically, and mentally. With all the changes happening week to week, it’s easy to overlook how much the food you eat is quietly shaping your baby’s future.
As a Certified Nutrition Consultant specialising in Pregnancy, Postpartum & Baby Nutrition — and a Mama of two — I know how overwhelming it can feel. But I also know how empowering it is to understand what your body and baby truly need.
The truth is, what you put on your plate during pregnancy can have a lasting impact on your baby’s growth, development, and even their long-term health.
As Ina May Gaskin so beautifully said (and one of my favourite quotes):
“Gardeners know that you must nourish the soil if you want healthy plants… Why should nutrition matter less in the creation of young humans than it does in young plants? I’m sure that it doesn’t.”
From the moment of conception, your baby grows at an incredible rate. Their brain, organs, immune system, and even gut health begin developing from the earliest weeks — and your nutrition provides the building blocks for all of it.
Good nutrition during pregnancy can:
- Reduce the risk of complications like gestational diabetes, preeclampsia, or low birth weight
- Support your physical and mental wellbeing
- Promote healthy brain development and immune function in your baby
- Keep your energy levels steady and help combat fatigue
- Set the foundation for a healthy milk supply post-birth
- Even lower the risk of eczema, allergies, and asthma in your little one
Food isn’t just fuel — it’s nourishment, medicine, and one of your most powerful tools in supporting your pregnancy and your baby’s future.
Trimester by Trimester: What to Eat and Why
A balanced diet is essential throughout all three trimesters. But your nutrient needs evolve as your pregnancy progresses. Here’s what to focus on:
First Trimester (Weeks 1–12): Laying the Foundations
Key Nutrients:
- Vitamin B9 (Folate), Vitamin A, Vitamin C, Zinc, Choline
Why They Matter:
- Supports the development of baby’s brain, spine, and facial features
- Helps strengthen your immune system during a time it naturally dips
Eat more of:
- Eggs, dark leafy greens, liver (in moderation), lentils, red capsicums
Second Trimester (Weeks 13–27): Building Blocks
Key Nutrients:
- Protein, Iron, Calcium (+ continued first trimester nutrients)
Why They Matter:
- Baby’s growth accelerates — you need more iron for increased blood volume and more protein to support tissue and placenta development
Eat more of:
- Lean meats, sardines, Greek yogurt, chia seeds
Third Trimester (Weeks 28–40+): Brain & Immune Support
Key Nutrients:
- Vitamin D3, Choline, Omega-3 (DHA), Zinc, Vitamin C (+ continued second trimester nutrients)
Why They Matter:
- Supports baby’s brain and nervous system development and builds their immune foundation
Eat more of:
- Eggs, chicken, salmon, spinach, pumpkin seeds, walnuts
Long-Term Benefits for Baby
What you eat now doesn’t just support your baby’s development in the womb — it can influence their health for years to come.
- Omega-3s and Choline support better memory and cognitive function later in childhood
- A healthy maternal microbiome supports a stronger gut and immune system for your baby
- Whole-food-rich diets and probiotics during pregnancy may reduce the risk of eczema and allergies
- Studies show that probiotic supplementation during pregnancy can further reduce eczema risk in babies. (Link to study here)
But let’s be honest — it’s not always easy. Between the nausea, cravings, exhaustion, and well-meaning advice coming from every direction, pregnancy nutrition can feel like a lot.
But here’s what I want you to know:
- You don’t have to be perfect.
- You don’t have to figure it all out on your own.
- And you absolutely deserve support that feels practical, personalised, and kind.
That’s why I created Nourish Me Mama and my Personalised Pregnancy Nutrition Support Consultation — to help pregnant women feel confident, informed, and nourished every step of the way.
Together, we’ll create a nutrition plan tailored to you — your lifestyle, your needs. Whether you’re managing food aversions, navigating fatigue, or just want to give your baby the best start, I’m here with non-judgmental support backed by experience and science.
You’re growing a tiny human — that’s incredible. You deserve to feel strong, informed, and supported through every bite and every trimester.
Want to feel more confident in your pregnancy nutrition?
Visit www.nourishmemama.nz
Follow along on Instagram: @nourishmemama.nz
Mention this blog when you book and receive 10% off your Personalised Pregnancy Nutrition Support consultation.
(Offer valid for this service only, not to be used with other discounts. Limited time offer.)
With love and care,
Arti Chhaganlal
Certified Nutrition Consultant & Founder of Nourish Me Mama