During the first trimester of pregnancy, you might not be able to eat much due to morning sickness, food aversions, and fatigue.
Hormone surges in your body right now can cause nausea. Constipation, reflux, and other digestive discomfort can be caused by the hormone progesterone.
As a result of early pregnancy, many mothers-to-be find that they have no desire to eat some of the healthy foods they enjoyed prior to pregnancy, such as fresh vegetables and lean meats (don’t worry – appetite usually returns in the second trimester).
Until then, don’t worry about filling up a full plate every meal. During the first trimester, fill your nutritional needs with these good-for-you foods.
During pregnancy, your body requires additional nutrition, vitamins, minerals, and about 300-350 extra calories per day. Poor eating habits and a diet lacking in nutrients may cause some complications during pregnancy. Additionally, overeating or eating the wrong foods can lead to excess weight gain and may increase your risk of gestational diabetes. Therefore, you and your baby will both benefit from a healthy, nutritious diet.
Here is the list of foods which you can include in your 1st month pregnancy diet chart:
Foods which are Rich in Folate:
In the first month of your pregnancy, your doctor is likely to prescribe you folic acid pills. Nevertheless, it is always advisable to consume folate-rich foods such as eggs, broccoli, asparagus, and beans. Green vegetables are also helpful. You can provide your baby with folate-rich foods to help with his or her growth and development.
Foods Rich in Vitamin B6:
As it prevents nausea and vomiting, vitamin B6 is essential for you. During the first month of pregnancy, it is recommended to consume foods rich in vitamin B6 such as nuts, salmon fish, peanut butter, and bananas.
Fruits:
A constant part of your pregnancy diet will be fruits. Choose fruits that are high in fiber. Each day, you should eat three servings of fruit during your first month. Fruits are high in vitamins and antioxidants.
Meat:
During the first month of pregnancy, it is safe to eat white meat like chicken. However, it is best to avoid red meats like pork. It is because even a little bit of uncooked food might contain harmful bacteria.
Dairy Products:
Dairy products are a good source of calcium, vitamins, and healthy fat if you are not lactose intolerant. Folic acid is also present in milk.
Besides milk, yogurt and cheese are also available. It is recommended to consume at least a liter of dairy products per day.
Foods to avoid
Pregnant women should avoid certain foods, such as:
- Raw or shelled fish
- Undercooked or raw meat
- When raw eggs are contaminated, they may cause infection.
It is recommended that pregnant women limit their caffeine intake to one or two cups of coffee per day. Consuming too much caffeine during pregnancy is harmful. Choose decaffeinated coffee. Limit your tea consumption to two or three cups. Pregnant women should avoid green tea.
Women should avoid alcohol during pregnancy as it increases the risk of miscarriage and stillbirth. Iron and calcium are also given in tablet form during the second and third trimesters in conjunction with a healthy diet. Eating a healthy diet is the golden rule.