Healthy eating is mandatory in the first trimester of your pregnancy. During pregnancy, eating for two implies healthy nutrition for both the mother and the baby. Your body undergoes a series of changes in the first trimester due to drastic hormonal fluctuations. As a result, you may develop an aversion towards eating or crave for specific foods. This is a transient phase but under any circumstance, your body should get the required nutrition to maintain a healthy term. Your baby’s critical developments occur during this phase of pregnancy. Therefore, you need to be very watchful about your regular food intake.
Overcoming Eating Issues In The First Trimester:
Nausea or morning sickness is very common in the first trimester that would leave you struggling with the required calorie intake. You may feel drained out at the end of the day due to insufficient nutrition. During pregnancy, it is not recommended to stay in the empty stomach for a long time even if you grow an aversion towards food. In this situation, eating small meals at frequent intervals would help a lot. Try crackers, toasts, soups and easily digestible foods so that you do not throw up. Consume citrus fruits like sweet lime, oranges and grapes. That would help in curbing nausea and improve your appetite.
It Is Recommended To Include Following Nutrients In Your Diet During The First Trimester Of Your Pregnancy:
1. Take Foods Rich In Vitamin B 6:
In the first trimester, the development of baby’s brain and the central nervous system takes place. Therefore, foods rich in Vitamin B6 should find a place in your diet. Extra intake of Vitamin B 6 enriched foods also helps in reducing nausea and vomiting. The best sources of vitamin B6 are nuts, fish and lean meat. Other foods providing you a good supply of Vitamin B6 are fortified grains and cereals, avocado, potato, avocado, spinach and banana. You can have these on a regular basis as per your choice.
2. Include Iron-Rich Foods In Your Diet:
Women tend to be anemic during the first trimester of pregnancy. Therefore, many doctors advise consumption of iron rich food items to maintain a healthy blood circulation. This is essential for the healthy development of the fetus. It is recommended to take at least 27 mg of iron through your diet.
Iron present in foods are of two types- Heme iron and non-heme iron. Your body absorbs the former best than the latter. Heme iron is available in meat like chicken, beef, turkey and pork. Non-heme iron is present in spinach, kidney beans, lentils, soyabean, tofu, raisins etc. It is recommended to take non-heme iron foods along with vitamin C enriched foods to facilitate better iron absorption.
3. Have More Calcium Rich Foods:
The growing fetus needs enough calcium for proper development of bones and teeth. Calcium also helps in developing a healthy heart of the baby. For expecting mothers, calcium reduces the chances of hypertension and eclampsia. Women need 1000-1300 mg of calcium during and after pregnancy. Low fat dairy products are the best sources of this essential nutrient. Make sure to have enough of milk, yoghurt, cheese and calcium fortified foods as per your preferences.
4. Include Foods Rich In Vitamin C:
Vitamin C is a great immunity booster that would protect you from viral attacks during pregnancy. This nutrient is very important for the fetus as it helps in collagen production, essential for the development of bones, cartilage, tendons and skin. Researches reveal that Vitamin C deficiency may cause mental retardation of the fetus. Oranges, grapes, lime and strawberries are readily available sources of Vitamin C. Tomato, bell pepper and green leafy vegetable sources are other good sources of this vitamin.
5. Take Foods Rich In Vitamin D:
Vitamin D is helpful for both the mother and the fetus. It prevents preterm labor and infections during childbirth. For the baby, it aids in strengthening the bones. Vitamin D fortified food items are readily available. Fatty fish, fish oil and egg yolks are rich in Vitamin D. Vitamin D fortified milk, which is generally available, can be considered as a reliable source.
6. Take Enough Fiber:
Constipation is often a nagging problem that initiates in the first trimester of pregnancy. Therefore, take enough fiber rich foods to maintain a normal bowel movement. Else irregular bowel movement may invite digestive problems that would interfere with your normal food intake. Consume at least 2 servings of green leafy vegetables regularly to manage your constipation problem. Among fruits, choose papaya that aids in digestion and regular bowel movements.