Nutrition Of Pregnant Women In The First Trimester

Almost every woman who finds out she is pregnant tries to completely rethink her life. She gives up everything that can in any way harm her health and the health of her unborn child: tight and tight clothes, shoes with high and unstable heels, bad habits, and her favorite but unhealthy food. The most important thing for the expectant mother and her baby is proper nutrition. Each trimester of pregnancy has its own special diet.

In this article, we will look at the proper nutrition of pregnant women in the first trimester (the first three months of pregnancy).

In the first trimester of pregnancy, most women experience toxicosis, but this should in no way affect their diet. You should not limit or deprive yourself of food because of nausea! After all, it is now, in the first twelve weeks of pregnancy, that all the vital systems and organs of your unborn child are being laid. Food enters your body and then the baby’s body with all the substances necessary for its normal development. Therefore, the diet of pregnant women in the first trimester should be approximately the following:

  • Eat a little, but often.
  • It is advisable not to eat too hot food.
  • The number of meals is five or six times a day.

To reduce morning sickness, have breakfast in bed, in a reclining position. Drink juices that are not too sweet (preferably prepared at home with a juicer), green tea with lemon, and pure still water.

If you want something sour or salty, such as cucumber, cabbage, or herring, don’t deny yourself. Remember – if you really want to, you can, but don’t abuse it! Pamper yourself, because in the second half of pregnancy, you will have to completely eliminate these foods, as the salt contained in them will retain fluid in the body, and this is contraindicated in your condition!

Now you should have meat and fish on your table, as they contain the proteins and amino acids you need, and oily sea fish also contain polyunsaturated fatty acids, which will also be very useful. During pregnancy, give up fried and smoked foods, and prefer steamed or simply boiled foods. Now you should eat foods rich in calcium and protein, such as nuts, yogurt, cottage cheese, sour cream, and kefir. Don’t forget about eggs: they contain lecithin, which is so necessary for brain development. Vegetable oil and butter will also be useful for you (the consumption of the latter should be 20-30 grams per day).

The main and most useful foods for a pregnant woman are vegetables and fruits rich in dietary fiber, as well as grain bread.

When choosing products, pay special attention to the date of their production and composition, they should not contain artificial additives and colors, stabilizers, preservatives, and GMOs!

If you are a big coffee lover and cannot give it up, then at least cut the number of cups you drink in half. Although coffee is a natural antioxidant, it is better to give preference to ground beans, and it is best to replace it with no less useful chicory.

And most importantly, no cigarettes! You are not the enemy of your unborn baby, are you?

You should also take control of your body weight. Remember that uncontrolled sudden weight gain is no less dangerous than being underweight! Listen to yourself and your body, and then you will instinctively understand what exactly and in what quantities you need for you and your baby!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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