Pregnancy first trimester diet chart; Let us know about the pregnancy first trimester diet chart. Healthy diet is very important in everyone’s life. A healthy diet for a pregnant woman means a healthy pregnancy and a healthy baby. It is very important for a woman to take full care of her adequate nutrition as soon as she conceives. A nutritious diet and regular exercise will help get your child off to a good start and keep him healthy.
diet plan for first trimester of pregnancy
You must have the right balance of vitamins, minerals and nutrients throughout your pregnancy, especially in the first trimester. Include foods in your diet that are rich in folate, which is essential for the proper development of your baby’s nervous system. Here is a table of a diet plan for the first trimester of pregnancy.
| type of food | how many times a day eat | Type |
| Fruit | 3-4 | Contains fresh seasonal fruit and at least one citrus fruit |
| Vegetables | 3-5 | cooked or raw |
| dairy | 3 | Milk, Curd, Cheese, Soy milk |
| protein | 2-3 | Legumes, pulses, chicken, meat, fish, dry fruits etc. |
| Whole grains | 3 | Flour, Jowar, Millet |
Nutritional Requirements in Early Pregnancy
Just because you’re eating for two doesn’t mean you have to double your food intake right away. This is because twice as much food is needed only in the third trimester. However, the body needs higher amounts of protein, folic acid, vitamin D and vitamin A in the first trimester. You can meet these nutrient requirements through prenatal vitamins and essential supplements.
1. Prenatal Vitamins
If you eat a nutritious diet, you’ll only need a prenatal vitamin that provides 400 mcg of folic acid and 10 mcg of vitamin D per day. Your doctor may prescribe a multi-vitamin as per your requirement.
2. Essential Supplements
When taking supplements during pregnancy, don’t exceed the recommended daily dosage. See if the supplements you take contain calcium, iodine, iron, magnesium, potassium, riboflavin (B2), thiamin (B1), vitamin A, vitamin B6, zinc, vitamin B12, vitamin C and vitamin D.
What to eat in first trimester of pregnancy?
Pregnant women require about 300 calories more in addition to their normal diet. Complex carbohydrates like whole grain bread, vegetables, legumes need to be consumed regularly. Your daily diet while pregnant should include a good amount of fluids and fibre. Following are some other food items that should be added to your diet during this important phase of life.
1. Vegetables
About three to five parts of vegetables of different colors should be served in the food of a pregnant woman. Spinach is a rich source of folic acid, so you should try to include it in your daily diet. Broccoli is high in iron, which helps in the formation of red blood cells in the baby during the first trimester. Green peas, tomatoes, red/green/yellow capsicum, asparagus and sweet potatoes are all recommended in the first trimester.
2. Fruit
In the first trimester of pregnancy, eat fruits at least three times a day. Citrus fruits are a good source of folic acid, so try to eat grapefruit, oranges and sweet limes regularly. You should adopt seasonal fruits in your diet, some of which are avocado, banana, pear, cantaloupe, cherry, grapes, guava, apple, watermelon, pomegranate etc.
3. Non-vegetarian food
You can include hot chicken soup, eggs and lean meat in non-vegetarian food during the first trimester. Always eat well cooked chicken or meat to avoid any digestive issues and contamination with germs. Fish are rich in omega 3 fatty acids, but you should avoid consuming sea fish such as prawns, shark and swordfish, as they contain high levels of mercury.
4. Dairy Products
A pregnant woman should consume three servings of dairy products a day, one of which you can opt for cheese, as it is a good source of not only protein but also calcium, which is essential for bone and muscle development . Curd, low-fat milk and different varieties of cheese can be consumed during the first trimester.
5. Whole Grains
Whole wheat, oats, barley, corn, millet and rice are some whole grains to include in your first trimester diet. During pregnancy, lentils can be made a part of your diet in the form of soups or cutlets. Grains provide your baby with energy and are essential for the development of the placenta.
6. Protein
You need at least two portions of protein per day throughout the day. Along with dairy products like cheese, eggs are also a rich source of protein. Similarly fish, meat, chicken, dry fruits, milk and peanut butter are also a source of protein.
7. Other Foods
Nausea and vomiting are likely to continue during the first trimester. In such a situation, you can take help of some tummy-friendly foods like ginger tea, salty crisps, chips and flavored ice pops.
What not to eat in first trimester of pregnancy?
Cravings are quite common during pregnancy, but it is important to make sure that you do not indulge in cravings that could be harmful to your pregnancy. There are certain foods that are absolutely a must avoid, especially during the first trimester of pregnancy. they include:
- Fishes in which high amount of mercury is found. For example, marine fishes – Bangda, shark and sword fish
- raw or undercooked oysters and eggs
- raw beef and chicken
- Milk that is not pasteurized
- soft cheeses such as brie, feta, or blue cheeses that are not pasteurized
- raw lentil sprouts
- fruits and vegetables not washed properly
- Papaya
- Pineapple
- black grapes
- Eggplant
- Cabbage and Lettuce
- more tea coffee
- eating too much sugar
Tips for a Healthy Diet in Early Pregnancy
Maintaining a healthy diet during the early days of pregnancy should maintain the right balance of vitamins, minerals and other nutrients. You can ensure this by:
- Whenever you feel hungry in between meals or at snack time, choose healthy food options like salads, soups, fruits and steamed vegetables instead of fast food like packaged products.
- Drink lots of water and other fluids to stay hydrated.
- Don’t forget to take your prenatal vitamins and folic acid supplements every day.
- Avoid alcohol and reduce caffeine intake.
- Stay active, do physical activity and do moderate exercise depending on your health condition.
- Don’t forget doctor’s appointments and check-ups.
Food Changes During the First Trimester of Pregnancy
If you suddenly have to give up your favorite foods during pregnancy, it can be a difficult time, especially when you are trying to be conscious about your diet. But, replacing those meals with these foods can help you quell those cravings.
1. Fried Foods
Fried foods can easily be replaced by baked foods. You can find baked or fried chips without oil in supermarkets. Popcorn is also a low-calorie, delicious option if you’re craving something crunchy and salty.
2. Ice Cream
Replace ice cream with frozen yogurt, which is just as creamy and comes in a variety of flavors. You would hardly be able to tell the difference between them. You can also add fruit on top for more nutrition.
3. Chocolate
If you are craving chocolate, then instead of milk or white chocolate, you can go for plain dark chocolate.
The first trimester of pregnancy is important for many reasons. This is the time when the risk of miscarriage and birth defects is highest. This is also the time when your baby’s vital organs start to develop and this is when you need the right nutrition. Therefore, it is extremely important to focus on your diet and activity during pregnancy, especially during the first trimester, to ensure that your baby stays healthy.
