Being pregnant can give rise to a whole range of emotions – from joy to anxiety to excitement. It can also be physically taxing which makes it important that you pay sufficient attention to your health and well-being all through the pregnancy. A nutritious diet and regular exercise will help your baby get a good start too. Proper nutrition is the key to making sure both you and your baby get all the vital goodness you need. The foods listed here are among some of the most important foods you should be eating during your first trimester.
Of course, always remember to talk to your doctor before making major changes to your diet, and consult with him or her about what is best for you.
Foods to Eat When Pregnant: First Trimester Diet
The right balance of vitamins, minerals, and nutrients is what you should look at all through your pregnancy and especially in the first trimester. Include foods that are rich in folate which is essential for the proper development of your baby’s nervous system. Here is a sample diet chart for the first trimester of pregnancy.
Spinach is high in folic acid, which is crucial in allowing your baby’s neural tube to properly fuse in the first month after conception. Spinach is also high in fiber, iron, vitamins A, C, E, and K, and manganese.
Legumes are great sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and diseases. Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium, and potassium.
Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development. A single whole egg contains roughly 113 mg of choline, which is about 25% of the RDI for pregnant women (450 mg).
5. Broccoli and Dark, Leafy Greens
Broccoli and leafy greens contain most of the nutrients that pregnant women need. They’re also rich in fiber, which may help prevent or treat constipation. Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.
Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help improve fetal health and relieve leg cramps that are common in pregnant women.
Yogurt is high in calcium and Vitamin D, and eating it ensures your body is getting enough, which prevents your baby from having to “steal” it from your bones.
Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help pregnant women increase their nutrient and water intake.
9. Whole Grains
Whole wheat, oats, barley, corn, millet, and rice are some whole grains to include in your first-trimester diet. Lentils in the form of soup or cutlets can be made part of your diet during pregnancy. Grains provide energy to your baby and are essential for the growth of the placenta.
Protein is important during each trimester, as it aids in the proper growth of your baby’s tissue and muscle. Lentils also help in treating constipation, which is common in the first trimester.
11. Citrus Fruit
Citrus fruit is also very high in folic acid, which can help prevent birth defects. Citrus fruits such as lemon, oranges, kiwifruit, and grapefruit are rich in folic acid too, which is helpful in a baby’s neural development.