Diet Plan For Pregnancy First Trimester

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Diet plan for pregnancy first trimester is one of the most important things a pregnant woman should think about. Having a good conception diet plan is very essential in regulating body weight and normal growth of baby during pregnancy.

Your 1st month Pregnancy

The first month of your pregnancy is always very tentative. You are unsure about what to do and what to eat. The first month often determines the course of the pregnancy. For that reason, it is essential that you know the exact pregnancy diet chart, which will ensure a healthy growth of the child and keep you fit as well.

Your body changes rapidly during this time and for that reason, you need to strike the right kind of balanced diet. The hormonal changes are also quite drastic. That is the reason why you need to choose your foods very wisely.

Have questions about your pregnancy diet

Here is the list of foods which you can include in your 1st month pregnancy diet chart:

Foods which are Rich in Folate:

It is very likely that your doctor will prescribe you a folic acid pill for the first month of your pregnancy. Nonetheless, it is always advisable that you intake folate rich foods like eggs, broccoli, asparagus and also beans. Some leafy greens also prove to be helpful. The folate rich foods will help in the growth and development of your baby.

Foods Rich in Vitamin B6:

Vitamin B6 is essential for you as it will prevent nausea and vomiting tendencies. Food rich in vitamin B6 like nuts, salmon fish, peanut butter and bananas are often recommended during the first month of the pregnancy.

Fruits:

Fruits will be a constant inclusion in your pregnancy diet, throughout your pregnancy. Fibre rich fruits are ideal. On your first month you should take 3 servings of fruits, every day. Fruits will boost your body with vitamins and antioxidants.

Meat:

White meat like chicken is safe during the first month of pregnancy. However, it is wise to avoid red meats like pork. That is because even a little bit of uncooked portion might carry harmful bacteria.

Dairy Products:

If you are not lactose intolerant then dairy products offer a good source of calcium, vitamins, and healthy fat. Milk also contains a lot of folic acids. Apart from milk, you can also have plenty of yogurt and cheese. The daily intake of dairy products should be at least a liter.

Precautions:

Remember, every pregnancy is different.  You should not eat which your body cannot tolerate. However, during the first month, you should avoid eating seafood, soft cheese, and any sort of packaged or processed food items. Treat this list as a general diet guideline and consult with your physician to create a more concrete list.

Your First Trimester Diet

Eating well now and throughout your pregnancy is crucial. Make sure you get off on the right foot.

Colorful fruits and vegetables
PHOTO: LEVI BROWN

If you’ve tried — and failed — in the past to curb your love of take-out pizza and ice cream, perhaps you simply needed the right motivation: nurturing a beautiful, healthy baby. Eating well is especially important now. Your body uses the nutrients and energy provided by the food you eat both to build a healthy baby and to keep your body strong. A healthful diet for pregnancy is one that contains most or all of the essential nutrients your body needs and one that provides the right balance of carbohydrate, fat, and protein without too many calories.

To build your healthful pregnancy diet, choose a range of nutrient-packed foods from the following groups:

  • Fruits: 3-4 servings a day. Choose fresh, frozen, canned (in natural juice, not heavy syrup), and dried fruit or 100-percent fruit juice. Include at least one citrus fruit (orange, grapefruit, tangerine) each day because citrus fruits are rich in vitamin C. Limit fruit juice consumption to no more than 1 cup a day; juice is high in calories compared with whole fruit, and it does not deliver the fiber that whole fruit does. One serving equals one medium piece of fruit such as an apple or orange, or 1/2 of a banana; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.
  • Vegetables: 3-5 servings a day. To get the greatest range of nutrients, think of a rainbow as you fill your plate with vegetables. Choose vegetables that are dark green (broccoli, kale, spinach), orange (carrots, sweet potatoes, pumpkin, winter squash), yellow (corn, yellow peppers), and red (tomatoes, red peppers). One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup chopped vegetables, cooked or raw.
  • Dairy foods: 3 servings a day. Dairy foods provide the calcium that your baby needs to grow and that you need to keep your bones strong. To get sufficient calcium, drink milk and eat yogurt and cheese. To save on calories and saturated fat, choose low-fat or non-fat dairy products. If you are lactose intolerant and can’t digest milk, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soymilk. One serving equals 1 cup of milk or yogurt, 11/2 ounces of natural cheese such as cheddar or mozzarella, or 2 ounces of processed cheese such as American.
  • Protein: 2-3 servings a day. Select lean meats, poultry, fish, and eggs prepared with minimal amounts of fat. Beans (pinto, kidney, black, garbanzo) are also a good source of protein, as are lentils, split peas, nuts, and seeds. One serving equals2-3 ounces of cooked meat, poultry, or fish, which is about the size of a deck of cards; 1 cup of cooked beans; 2 eggs; 2 tablespoons of peanut butter; or 1 ounce (about 1/4 cup) of nuts.
  • Whole grains: 3 servings a day. It is recommended that you eat a minimum of six servings of grains per day; at least 50 percent of those grains should be whole grains. Whole grain breads, cereals, crackers, and pasta provide fiber, which is very important during pregnancy. Eating a variety of fiber-containing foods helps maintain proper bowel function and can reduce your chances of developing constipation and hemorrhoids. As often as possible, select whole grain foods over those made with white flour. For example, eat whole wheat bread rather than white bread. One serving equals 1 slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup cooked cereal, rice, or pasta.

Best foods for the first trimester

Nutrition pros recommend the following foods in particular since they’re rich sources of the vitamins, minerals and macronutrients your body (and your baby’s developing body) needs to thrive.

  • Lean meat. A good source of iron and protein, thoroughly-cooked lean meats like sirloin or chuck steak, pork tenderloin, turkey and chicken offer all of the amino acids that act as the building blocks for cells.
  • Yogurt. The calcium and protein in each cup supports bone structure. Opt for a variety with a short ingredient list and few added sugars.
  • Edamame. These soybean pods are packed with vegetarian protein, plus some calcium, iron and folate.
  • Kale. This dark leafy green offers a combo platter of nutrients, including fiber, calcium, folate, iron, vitamin A, vitamin C, vitamin E and vitamin K.
  • Bananas. Bland enough to be palatable for queasy stomachs, bananas are among the best dietary sources of potassium.
  • Beans and lentils. Iron, folate, protein and fiber are all hiding inside these small-but-mighty powerhouses.
  • Ginger tea. Ginger products, like ginger tea or ginger chews, may help combat nausea.

What should you eat if you’re struggling with morning sickness and nausea?

About 75 percent of expecting moms experience nausea, upset stomach or other morning sickness symptoms during the first three months of pregnancy. To try to ease the quease:

  • Fuel up with frequent mini meals every few hours instead of trying to force three big meals a day. Going too long without eating may actually make nausea worse, as can eating large portions.
  • Avoid spicy and very high fat foods, as these can lead to heartburn or stomach discomfort.
  • Stick with cold or room-temperature bland foods when you’re feeling most nauseous, such as yogurt with fruit, string cheese with nuts or a mini bagel with nut butter. Hot foods are more likely to emit odors that may make nausea worse. 
  • Try liquid or softly-textured meals. You may have an easier time tolerating a homemade smoothie, oatmeal or pasta when your stomach feels upset.
  • Keep dry, easy-to-eat snacks on hand, like on your nightstand and in your purse or work bag. Graham crackers, pretzels and low-sugar dry cereal are prime grab-and-go picks.

First trimester healthy eating tips

Ultimately, while it’s important to eat well in the first trimester, try not to worry too much about what you’re putting on your plate, as this can add unnecessary stress during a time that is likely already filled with plenty of anxiety.

Although variety is important, you’ll likely have an easier time filling your plate with a wider range of foods once your nausea and morning sickness subsides in the second trimester. So for now, take it easy on yourself — and your stomach. Don’t forget to:

  • Stay hydrated. Fill up a glass with water and place it on your nightstand before bed, then wake up and drink it before starting your day. If plain water doesn’t sound appetizing, add a slice of lemon, cucumber or fresh berries.
  • Snack well. A common symptom early in pregnancy is the quick onset of hunger with a simultaneous feeling of nausea and even fullness. Keep your blood sugar steady throughout the day by eating healthy snacks, such as a small handful of nuts, a few whole grain crackers with cheese, a piece of fresh fruit or a slice of whole grain toast with nut butter.
  • Pop that prenatal. No one eats perfectly every single day, which is one reason why taking your prenatal vitamin is so important. Set an alarm on your phone as a reminder to take your vitamin each day.

When in doubt, consult your OB/GYN. He or she can advise you about the foods and drinks to completely avoid during the first trimester, such as alcohol, unpasteurized dairy and undercooked meats.

Best foods for the first trimester

Nutrition pros recommend the following foods in particular since they’re rich sources of the vitamins, minerals and macronutrients your body (and your baby’s developing body) needs to thrive.

  • Lean meat. A good source of iron and protein, thoroughly-cooked lean meats like sirloin or chuck steak, pork tenderloin, turkey and chicken offer all of the amino acids that act as the building blocks for cells.
  • Yogurt. The calcium and protein in each cup supports bone structure. Opt for a variety with a short ingredient list and few added sugars.
  • Edamame. These soybean pods are packed with vegetarian protein, plus some calcium, iron and folate.
  • Kale. This dark leafy green offers a combo platter of nutrients, including fiber, calcium, folate, iron, vitamin A, vitamin C, vitamin E and vitamin K.
  • Bananas. Bland enough to be palatable for queasy stomachs, bananas are among the best dietary sources of potassium.
  • Beans and lentils. Iron, folate, protein and fiber are all hiding inside these small-but-mighty powerhouses.
  • Ginger tea. Ginger products, like ginger tea or ginger chews, may help combat nausea.

What nutrients do you need during the first trimester?

Aim to fill up on essential pregnancy nutrients throughout the next nine months, but in the first trimester, focus in particular on:

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  • Folic acid. This is the most essential micronutrient in terms of first trimester nutrition — and prenatal nutrition in general. That’s because folic acid (also known as vitamin B9 or folate, when it’s in food form) plays a key role in preventing neural tube defects. To get the recommended 600 micrograms per day, take a prenatal vitamin daily and eat oranges, strawberries, green leafy vegetables, fortified breakfast cereals, kidney beans, nuts, cauliflower and beets.
  • Protein. It’s key for muscle development for both you and your baby, and supports uterine tissue growth. Aim for about 75 grams per day. Good sources include eggs, Greek yogurt and chicken.
  • Calcium. It’s critical for your baby’s developing teeth and bones. Since your growing baby will take calcium from your own stores, too little calcium in your diet can result in brittle bones (osteoporosis) later on. You can generally get the recommended 1,000 milligrams per day through a well-balanced diet including milk, cheese, yogurt and dark leafy greens, but if you’re worried you might be falling short, ask your OB/GYN if you should take a supplement.
  • Iron. Iron is increasingly important as your blood supply ramps up to meet the demands of your growing baby. The goal of 27 milligrams per day can be a challenge to reach through food alone, so make sure you’re getting a solid dose of iron in your prenatal vitamin to reduce risk for pregnancy anemia. Work good sources like beef, chicken, eggs, tofu and spinach into your meal plan too.
  • Vitamin C. C-rich foods like oranges, broccoli and strawberries promote bone and tissue development in your growing baby and boost the absorption of iron. You should aim for 85 milligrams per day.
  • Potassium. It teams up with sodium to help your body maintain proper fluid balance and also regulates blood pressure. Aim to get 2,900 milligrams per day through your prenatal vitamin and foods like bananas, apricots and avocados.
  • DHA. A key omega-3 fatty acid, DHA is found in low-mercury fish like anchovies, herring and sardines. You may be too queasy for seafood these days, so ask your doctor about taking a DHA supplement.

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