What is the best diet for pregnant women during the first trimester?
Being pregnant can give rise to emotions right from joy to anxiety to excitement. It can also be physically painful which makes it important that you pay attention to your health throughout the pregnancy. A nutrition diet and good exercise will help your baby as well as you have a good start.
The right balance of vitamins, nutrients, minerals is what you should consume throughout the pregnancy especially in the first trimester. Also, they have foods that contain folates which is very essential for the development of the babies nervous system.
Prenatal vitamins: If you want to follow a healthy diet, then all you need is a prenatal vitamin that can provide 400 mcg of folic acid and 10mg of vitamin D every day. There are many multivitamins available in the market.
While taking supplements during pregnancy, it is important to stay within the everyday allowance. You can check the labels on the bottles of supplements whether the calcium, iodine, iron, magnesium, potassium, riboflavin is also known as b2, thiamine known as b1, vitamin A, vitamin b6, zinc, vitamin b-12, vitamin c, and vitamin D are present in the supplements you use.
Foods to be taken
Vegetables: It is important to have at least 3 -4 types of vegetables in various colours. Spinach is a rich source of folic acid, so you should include even this in your diet every day. Broccoli has high iron content in them which will help in the development of red blood cells in the baby during the first trimester.
Fruits: The recommended amount is at least 3 servings per day. Citrus fruits are good in folic acid; try to eat grapefruits, oranges and also sweet limes regularly. Avocados, bananas, pears, cherries, grapes, guavas, apples, pomegranates, watermelons, mangoes are the fruits to include in your diet.
Non-vegetarian food: When deciding on the type of non-vegetarian food for the first-trimester diet, you can consume warm chicken soup, eggs, and lean meat. Make it a point to eat well-cooked poultry and meat to prevent any digestive issues and bacterial infections. Fish is very rich in omega 3 fatty acids.
Dairy products: When having three portions of dairy products such as cottage cheese as it is a good source of protein and calcium. This is essential for bone and muscle development. Yogurt, curd, low-fat milk and a different variety of cheese can be taken during this period.
Whole grains: Whole wheat, oats, barley, corn, millet, and rice are the whole grain food that can be included in your diet during this period. Lentils in the form of soups or cutlets can be added to your diet. Grains provide energy to the baby and are essential for the growth of the baby’s placentas.
Protein: You should have at least 2 servings of proteins each day. Eggs are rich in protein along with dairy products like cottage cheese. This includes fish, meat, nuts, poultry, milk, and peanut butter.
Other foods: The feeling of nausea or having morning sickness is likely to last in the first trimester. So, you might also keep these foods handy such as ginger ale, crackers, pretzels, and flavoured popsicles.
Food to avoid during this period:
• Fish with mercury content like a shark, king mackerel, and swordfish.
• Raw or uncooked shellfish and also eggs.
• Poultry and raw meat
• Unpasteurized milk
• Soft cheese like brie, feta or unpasteurized blue cheese
• Raw sprouts
• Unwashed fruits and vegetables
• Black grapes
• Lettuce and cabbage
• Excess caffeine
• Much of sugary items like dessert and sweetened beverages
Healthy diet tips to follow
• Choosing food such as salads, soups, fruits, and steamed veggies.
• Drink lots of fluids especially water to stay hydrated
• Keep in mind to take your prenatal supplements
• Avoid alcohol
• Avoid caffeine
• Staying active and exercising moderately
• Do not miss any doctor appointments and scheduled checkups.
The first trimester is crucial for various reasons. This is the period where there is a high amount of miscarriage and originating birth defects. This is also the period where the babies vital organs start to develop. So, focus on what to eat and staying active for the first 3 months. You can ensure that your baby has a healthy life.