Best Foods to Eat in the First Trimester of Pregnancy
Becoming a mother is one of the most joyful and exciting phases for a woman, but it also comes with several new challenges and changes. To cope with that, you should follow a healthy and balanced diet.
The first month of pregnancy is a crucial phase for every mom, as they experience drastic physical, emotional, and behavioural changes. At this time, a balanced diet plays a pivotal role in dealing with those changes and also helps provide support. Here are some of the best foods to eat in the first trimester of pregnancy. Have a look!
The First Trimester of Pregnancy
Every pregnancy has three trimesters or stages, i.e., the first trimester, the second trimester, and the third trimester. Each trimester indicates the development of the fetus inside the womb and the hormonal and psychological changes a woman experiences.
The first trimester of the pregnancy is crucial for you and your baby. This is the critical period for the development of the baby, as most of the organs start developing. A proper, healthy diet is very important for women to consume so that babies get the essential nutrients they need to grow and develop.
What are the best foods to eat in the first trimester of pregnancy?
For a healthy pregnancy, it is essential to have the required amounts of protein, carbohydrates, and fats. Here are some of the best foods to eat in the first trimester of pregnancy.
- Green leafy vegetables
Intake of iron is essential during pregnancy and much more in the first trimester. To balance the iron levels in the body, a pregnant woman should add green leafy vegetables to her diet. There are various options, like spinach, broccoli, and dark green lettuce. These leafy veggies are also a good source of vitamin K and vitamin B, which are essential nutrients during the first trimester of pregnancy.
- Pulses
Another essential nutrient during the first trimester of pregnancy is protein, and Dal is a great source of protein. It is highly recommended for women who are expecting to consume a sufficient amount of protein to meet their daily requirements.
- Fish and meat
For pregnant women who are non-vegetarian, they must include meat and fish in their diet. The reasons behind it are that it contains a good amount of protein, iron, and omega-3 fatty acids. Fatty acids found in fish help reduce the risks of allergies in the baby and also help in cognitive development. Avoid large, predatory fish. To lower your mercury exposure, don’t eat shark, swordfish, king mackerel or tilefish. Skip uncooked fish and shellfish.
- Fresh fruits
The optimal intake of fresh fruits helps to maintain the fibre intake in pregnant women. Seasonal fruits are mostly advised by doctors to help alleviate constipation during the first trimester of pregnancy. The best fruit options for pregnant women include mangoes, watermelons, apples, oranges, and lemons, which have vitamin C, another essential nutrient required during pregnancy.
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- Milk
Milk is a great source of calcium and protein, and it should be included in the diet of a pregnant woman. It is because it helps to build strong bones in the growing baby, but you should avoid taking unpasteurized milk during pregnancy as it can be harmful to you and your baby.
- Nuts and seeds
To get the essential minerals and fats during the first trimester of pregnancy, you should add 60gm which is nearly a fistful of nuts and seeds to your diet. These nuts are a great source of healthy fats and minerals like magnesium, copper, vitamin E, and omega-6.
CONCLUSION
The first trimester of pregnancy is crucial for the mother and the baby. This is the time when a woman experiences many new changes in her life. Therefore, it is essential to have a healthy meal that includes all the essential nutrients and minerals that are good for the development of the baby and maternal well-being. In this blog, we discussed some of the best foods to eat in the first trimester of pregnancy. A good diet should include things like milk, fresh fruits and vegetables, dal, and fish. These foods are a great source of iodine, protein, calcium, and minerals, which are very important for the baby and the mother.
Take a consultation with your healthcare provider to get personalised dietary recommendations for a healthy and positive pregnancy journey.