132 Hawaii Parent NOVEMBER/DECEMBER 2026 not require higher doses of folic acid and should stick to the standard 0.4 milligram dose. However, women who have previously had a child with a neural tube defect or take certain medications should speak with their doctor, as they may be prescribed a higher dose of 4 milligrams to help protect against it happening again. Eat For Your Specific Trimester Some women view pregnancy as a license to make every meal an all- you-can-eat one. But that’s not necessary, nor healthy. While you are technically eating for two, remember that one is a tiny baby and has far fewer caloric demands. Dr. Fujita said that during the pregnancy of an average-weight woman, a weight gain of 25 to 35 pounds is normal. During the first trimester, you generally do not need any extra daily calories. As your pregnancy progresses into the second trimester, you will need about 340 extra calories a day, increasing to about 450 extra calories a day in the third trimester—which amounts to an extra protein serving or dense snack. Ideally, these extra calories should come from nutrient-dense sources of food. Eat a piece of baked chicken or salmon and an extra side salad full of colorful veggies rather than a piece of cake, bag of chips, or candy bar. Avoid Certain Foods “Some fish like bigeye (Ahi) tuna, marlin, and swordfish have high levels of mercury in their tissues, which in turn get into the mother’s body and can
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