Foods to Eat in the First Trimester of Pregnancy

Pregnant women need about 300 calories, in addition to their normal calorie intake of 2000 calories per day.

Complex carbohydrates like whole grain bread, pasta, vegetables, beans, and legumes need to be added to the diet on regular basis. 

A good amount of fluids and fibre must also be a part of your daily diet when pregnant. 

Some other foods that should be part of your diet during this important phase of life are:

1. Vegetables

Around three to five servings of vegetables in various colours. 

Spinach is a rich source of folic acid and Broccoli has a high iron content, which helps in the formation of red blood cells during the first trimester. However, women with hypothyroidism should avoid broccoli. 

Green peas, tomatoes, red, green, and yellow bell peppers, asparagus, and sweet potatoes are all recommended for the first trimester.

2. Fruits

At least three servings per day. 

Citrus fruits are a good source of folic acid, so try to eat grapefruits, oranges, and sweet limes on a regular basis. Avocados, bananas, pears, cherries, grapes, guavas, apples, watermelons, pomegranates, and mangoes are some other fruits to include in your diet.

3. Non-Vegetarian Food

You can include warm chicken soup, eggs, and lean meats to your diet. 

Be sure to eat well-cooked poultry and meats to prevent any digestive issues and bacterial infections.

Fish is rich in omega 3 fatty acids, but you should avoid deep-sea fishes like king mackerel, shrimp, shark, and swordfish, which tend to have a high mercury content.

4. Dairy Products

Aim for three portions of dairy per day. 

You can have cottage cheese, as it is a good source of not only protein, but also calcium, which is essential for bone and muscle development. 

Yoghurt, curd, low-fat milk, and different varieties of cheese can be consumed during the first trimester.

5. Whole Grains

Whole wheat, oats, corn, millet, and rice are some whole grains to include in your first-trimester diet.

Lentils can be taken in the form of soup or cutlets during pregnancy. 

Grains provide energy.

6. Protein

At least two servings of proteins per day is needed. Eggs and cottage cheese are a rich source of protein. So are fish, meats, nuts, poultry, milk, and peanut butter. Make sure you are not allergic to dairy or nuts.

7. Other Foods

Nausea and morning sickness are likely to last through the first trimester. So keep some stomach-friendly food items handy, such as ginger drink, crackers, and flavoured popsicles.


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