- By Bornika Das
- Mon, 03 Mar 2025 03:00 PM (IST)
- Source:JND
Mothers need to indulge in a nutritious diet during pregnancy. It is the time when the mother as well as the baby are improving at the same time. Pregnancy has three trimesters or stages. The first trimester of pregnancy is the period from conception to 12-13 weeks. Incorporating a good and well-balanced diet during this period is extremely crucial. The right nutrition ensures the development of the fetus, alleviates the discomforts that come with pregnancy, and maintains a healthy mother. During this period, nutritional needs should be of top priority, keeping in mind foods to eat and avoid.
A good and well-balanced diet during the first trimester of pregnancy helps the mother handle the extra demands of their body as the pregnancy progresses. The mother undergoes hormonal as well as metabolic changes during this period, thus, basic nutritional needs help fulfill their bodily requirements. Here’s a detailed guide about nutritional needs during the first trimester of pregnancy, with a focus on foods to eat and avoid.
Nutritional Requirements For First Trimester
Folates
The inclusion of folate-rich foods into the diet is essential at an early stage of pregnancy. Folate is the B vitamin that plays a major role in fetal neural development. Indulge in leafy vegetables and fruits, lentils, and fortified grains.
Protein
Practise eating proteins like lean meats, eggs, dairy products, beans, tofu, paneer, and nuts. These are extremely important as they directly impact the baby’s organ, muscle, and tissue development.
Calcium And Dairy Products
Calcium is necessary for a baby’s bone development. Indulging in dairy products like milk, yogurt, and cheese helps gain strong bones. Besides, plant-based sources like almonds and sesame seeds make bones and teeth strong.
Iron
Iron helps minimise the risk of anemia during pregnancy as it allows the production of additional blood that is required when pregnant. Iron-rich foods like spinach, beetroots, legumes, and dried fruits should be consumed during the first trimester. Indulge in iron-rich foods along with vitamin C sources for better absorption.
Whole Grains And Fibre
Whole grains boost energy, and the presence of fibre in them helps combat constipation, which is a common concern during pregnancy. Add brown rice, oats, whole wheat bread, and quinoa to the balanced diet of pregnant mothers.
Healthy Fats
Omega-3 fatty acids aid in developing the baby’s brain and eyes. Pregnant women should incorporate avocados, walnuts, flax seeds, and fatty fish to improve their overall health.
Hydration And Fluids
Lastly, it is essential to stay hydrated throughout the day to support increased blood volume and amniotic fluid levels. Besides, drinking water and fluids helps prevent dehydration and can further aid in digestion.
Foods To Eat And Avoid During First Trimester (Image Credits: Canva)
Foods To Avoid During First Trimester
Processed And Junk Foods: These foods are loaded with unhealthy fats and other artificial distractors and do not benefit the pregnant mother and their baby in any way.
Caffeinated Beverages: Consuming caffeine during pregnancy can increase blood pressure, which might not be suitable for the mother and growing foetus.
Raw Or Undercooked Foods: Avoid eating raw seafood, eggs, or unpasteurised dairy products to reduce the risk of infection.
Sugarly Items: Eating too many sweet foods over a period can lead to persistent energy crashes and even gestational diabetes.
Alcohol: Women during their first trimester must completely avoid intaking alcohol as it can interfere with the brain and nervous development of the foetus.
ALSO READ: Can You Conceive Naturally After Failed IVF Cycles? Here’s What Expert Says