Diet To Be Taken In First Trimester Of Pregnancy

The fetus achieves the most significant growth in the first trimester of pregnancy. It is very important that good nourishment reaches both the mother and the unborn child during this period. A good diet also helps in the progress of pregnancy in a smooth manner, devoid of complications. 

The diet for a pregnant woman during the first trimester should contain all food types that she is accustomed to, combined to form a nutritious and balanced diet. Her meals should be a healthy balance of carbohydrates, vitamins (including folic acid), fats (omega-3 fatty acids), minerals, proteins, fiber and water.
The calorie count is not much higher than what it was before pregnancy, during the initial trimester, but it increases for the second and third trimesters. 

The food types you should include in your daily intake are

Carbohydrates: They help in the metabolism of proteins. That is why they are very essential during the first trimester. Eat a lot of complex carbohydrates (whole wheat grains, bran, oatmeal, buckwheat and barley.) They also provide natural fiber to remove toxics from the body and maintain healthy bowel function. You can have about seven servings a day. 
Proteins: These are the building blocks of the cells and important for overall growth of the child. 75 grams of protein per day is an essential ingredient of your diet. This translates into an intake of protein, three servings a day of foods that contain the nutrient. It could be any of these - fish, two cups of yoghurt, one glass of milk, an assortment of nuts, poultry, meat, four eggs, 1.5 ounces of peanut butter, one glass of soy milk, tofu, or one cup of cooked beans. All these food items are also rich in vitamins and essential minerals like iron. Iron intake required is 30mg per day.   
Calcium: You will need about 1200 milligrams of calcium everyday.Protein rich foods are usually rich in calcium. So if you are conscientious about the protein intake, you will get the requisite calcium content automatically. Other rich sources of calcium include figs, almonds and green leafy vegetables. Ensure that you have four servings of calcium rich foods a day, during the first trimester.
Folic acid: Also known as the folate of Vitamin B9, is an essential nutrient to be consumed during the first trimester. Doctors recommend 400 micrograms of folic acid per day for a pregnant woman. It helps in
  1. Development of DNA and cell growth
  2. Prevention of birth defects – almost up to 70%
  3. Tissue build up
in the baby. Foods rich in folic acid are orange juice, avocados, spinach, wheat germ and enriched grains.
Omega fatty acids: Sources for this nutrient are fish, hemp seed oil and flax seed oil. Generally supplements are recommended as per requirement, rather than the natural food type. This nutrient helps (1) maintain a healthy birth weight for the baby and (2) in development of the brain.
Vitamin C: (50 mg)Citrus fruits and green vegetables are rich in Vitamin C. Three servings a day of Vitamin C is required to help the baby develop a glowing skin, healthy gums, teeth and hair. Too much Vitamin C is not too good, so it is important to monitor the intake with medical advice.
Vitamin D: (5mg)Foods rich in beta carotene like carrots, yellow and orange fruits and green vegetables and milk are all good sources of Vitamin D.   The right supplementation of Vitamin D during the first trimester ensures good bone and teeth health for the child. 
Other nutrients that should be included in diet are zinc (food grains), magnesium (broccoli and squash), manganese (whole grains) and Vitamin B complex (B1 -200mg, B2 – 200 mg, B6 -200mg and B12 – 20 mcg), as a supplement

Foods to avoid in the first trimester

  1. Caffeinated drinks
  2. Predatory fish
  3. Unpasteurized fruit jucies and milk
  4. Soft drinks
  5. Refined carbohydrates 
Foods to be taken minimally
  1. Fatty and sugary foods
  2. Fried and processed foods 
Eating sensibly in the first trimester ensures that your baby is born in the best of health as this is the most significant period of growth for the fetus. There are many essential food types that should be eaten everyday. Meals should be a healthy balamce of Vitamins, minerals, fats, fiber, carbohydrates and water. 

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