Early pregnancy Fatigue, nausea, and food aversions are a challenge in the first trimester of pregnancy. So, eating nutritious foods throughout your pregnancy is crucial, and getting off to a good start is essential.
In the first trimester, many pregnant women feel that they have no desire to eat nutritious meals they used to love, such as fresh vegetables or lean meats. However, a healthy pregnancy diet contains most of the necessary nutrients your body and baby need, such as proper carbohydrate, fat, and protein balance without excessive caloric intake.
Suppose you don’t want or not in a mood to filling up your plate at every meal. So for that, you should focus on these healthy meals throughout the first trimester to make sure you’re getting enough nutrients.
Diet for pregnancy in the first trimester include:
Dairy products are a rich source of protein and calcium, like milk, cheese, and yogurt. Calcium is essential for your baby’s growth as well as your bone health. Greek yogurt, in particular, has more calcium than most other dairy products and is, therefore, very helpful. If you’re lactose intolerant and can’t digest milk, go for lactose-free milk products, calcium-fortified meals, and calcium-fortified beverages like calcium-fortified soymilk. One serving equals one cup of milk or yogurt, 1 1/2 ounces of cheddar or mozzarella (natural cheese), or 2 ounces of processed cheese.
Egg contains almost every nutrient you need. For example, eggs are a good source of choline, a crucial vitamin during pregnancy. It helps develop a baby’s brain and also helps prevent brain and spine developmental disorders. Other sources of proteins are.
- lean meats
- Beans such as kidney beans, pinto
Pork and beef are also abundant in iron, choline, and vitamin B, which you’ll need in higher amounts during pregnancy. In the early and middle stages of pregnancy, low iron levels can lead to iron deficiency anemia, which raises the chance of miscarriage, low birth weight, and other complications.
Oranges and strawberries are a great source of vitamin C, promoting tissue growth and bone growth in your growing baby and help in iron absorption. Aim for 85 mg of calcium each day.
Citrus fruits (oranges, grapefruit) are high in vitamin C and should be consumed at least once a day. Please limit yourself to one cup of fruit juice each day; the juice is rich in calories compared to whole fruit. And it lacks the fiber that whole fruit does.
Pregnant women require more water to form amniotic fluid, make additional blood, build new tissue, transport nutrients, improve digestion, prevent dehydration and flush out waste and toxins. Here are a few advantages to staying hydrated during early pregnancy:
- Softens skin
- Boosting energy
- Decreases constipation/hemorrhoids
- reduces the likelihood of urinary tract infections
- less chance of preterm labor and preterm birth.
So, how much drinking water is enough during pregnancy?
It is recommended that you have to drink 8-12 glasses (2.3 liters) of water each day. Your drinking is on track if you visit the bathroom frequently and your urine is pale or colorless. Keep in mind that you can also get water from other foods and beverages.
Grains (including whole wheat, oats, barley, corn, and rice) are high in iron, selenium, and magnesium, as compared to other minerals. They’re also high in B vitamins (including B1, B2, folic acid, and niacin), which your growing kid needs. Fiber is rich in most whole grains. During pregnancy, 28 grams of fiber per day is suggested to help prevent constipation and hemorrhoids. Here are some excellent food choices. Each is equal to one serving:
- 1 cup of ready-to-eat whole-grain cereal.
- 3 quarts popcorn
- One slice of whole-wheat bread
- 1/2 whole-grain English muffin
- 1/2 cup of cooked grain, such as millet, bulgur, or barley.
Salmon is rich in fatty acids, which are beneficial to your baby’s brain and vision. It also contains protein and B vitamins. In comparison to other fish, salmon has a low mercury content. Try it grilled, broiled, or tossing it into a salad. You can easily eat up to 12 ounces of low-mercury seafood each week, such as salmon.
Among the oily fish are:
If you’re a vegetarian, walnuts, rapeseed, and linseed oil can help you obtain more omega-3s throughout your pregnancy.
Dark green vegetables
Dark leafy vegetables are rich in a variety of healthy nutrients that help with your baby’s growth, as well as being a good source of fiber. Broccoli is high in calcium and vitamin D5, whereas spinach is exceptionally high in iron and folate.
Folate-rich foods are:
- Brussels sprouts