The First trimester pregnancy is a very crucial stage for the development of the baby. This time might be very overwhelming, especially for first-time mothers. From morning mood swings to hormonal changes, there is a lot going on inside the body of the mother. One of the best ways for every mother-to-be to maintain good health for them and their babies is to provide them with proper nutrition and diet. In this article, we will discuss in detail the best food items for a mother during the first trimester of pregnancy.
Why does diet matter in the first trimester of pregnancy?
During the first 12 weeks of pregnancy, the baby’s organs begin to form, the placenta develops, and the brain and spinal cord start taking shape. In order to be able to support this intense development, the mother’s body needs more folic acid, iron, protein, calcium, and other vital nutrients. However, it is also important to understand that nausea, fatigue, and food aversions can make eating well a challenge for the mother. Hence, it is extremely important to focus on foods that are not only nutrient-rich but also easy to digest and manage during bouts of morning sickness.
Essential nutrients and their sources for the first trimester of pregnancy
Here are some of the important nutrients and the food sources they can be derived during the First trimester pregnancy.
- Folic Acid: Leafy greens (spinach, kale) fortified cereals, lentils and beans, and Oranges.
- Iron and Vitamin C: Iron supports increased blood volume, while Vitamin C helps its absorption. The food sources that they can be derived from include red meat, chickpeas, pumpkin seeds, citrus fruits, strawberries, and bell peppers.
- Protein: Protein is the building block of tissues for both the mother and the baby. The sources of protein include eggs, dairy products, soy, and legumes.
- Calcium: Calcium strengthens bones and supports the baby’s skeletal development. The sources of calcium include broccoli, tofu, fortified plant-based milks, and dairy products.
- Whole Grains and Fiber: The sources of fiber include oats, brown rice, whole wheat bread, fruits like bananas and pears, and vegetables such as carrots and beets.
Dietary Management of Morning Sickness
Morning sickness is experienced by roughly 70% of pregnant women during the First trimester pregnancy. To help manage morning sickness:
- Eat many meals each day, limiting each meal or snack to a small amount of food.
- Avoid spicy food as well as greasy food.
- Keep plain crackers or toast close by in the morning.
- Drink ginger tea or eat some ginger candies.
- Drink water, coconut water, or clear soups to stay hydrated.
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