What To Eat During Pregnancy, Trimester 1
What to eat during pregnancy, trimester 1 and pregnancy in general is a tricky question not because there is no answer but because there are several different answers. A pregnant woman unfortunately gets to hear advices from almost everyone-her partner, family, friends and even strangers. This itself is enough to confuse what to eat during pregnancy. Here is our kind effort to help all the pregnant women with regard to what to eat during pregnancy. Though every woman is different in different ways, the food that should be consumed is quite similar in most of the cases.
Lets concentrate on what to eat in the first three months of pregnancy, for those are the months the growth of baby is at its peak.
The first three months of pregnancy is the time when most of the growth of baby occurs. Therefore it is important to understand this fact and provide your body with all the nutritional requirements and lay a strong foundation for the health of your baby throughout his life. Though Nausea and fatigue usually dominate and disturb the nutrition the body gets, it is very important to still eat nutritional food on time.
Here is a list of top 10 foods that one should eat during pregnancy
1.Almonds:
It is very important to have nuts during pregnancy as they contain healthy fats, nutrients, vitamins and calories. Almonds contain rich fibre, nutrients, proteins, calcium, Manganese and Vitamin B9. However if your body does not go well with almonds, avoid consuming it.
a.Cognitive Development:
The Riboflavin present in almonds facilitates the cognitive development of baby. Reasonable amounts of riboflavin helps in keeping up the energy levels.
b. Body Weight Regulation:
The manganese present in almonds helps in regulating the weight of baby and mother and helps in formation of strong bones.
c.Reduce Hypertension and Pre-eclampsia:
The calcium the body gets from almonds keeps the problem of hypertension and per-eclampsia at bay and develops strong bones and teeth.
2. Peanut Butter:
Peanut butter helps you deliver a child who is not prone to any kind of allergies. But if you have peanut allergy, avoid consuming it as allergies during pregnancy is not safe for mother and baby.
3. Banana:
Banana is an amazing food that can minimize the effects of morning sickness. They also have a lot of nutrients, vitamin B6, Vitamin C, Potassium, and Fibre.
a.Produces Feel-Good Hormone:
Vitamin B6 present in banana helps in the production of red blood cells and also produces serotonin which is a Hormone to feel good.
b.Regulates Blood Pressure:
Potassium in bananas keeps the blood pressure normal. A medium sized banana has about 350 mg of potassium. Potassium improves the working of nervous system and keeps kidneys healthy.
c.Fights Against Cancer Causing Elements:
Banana has Vitamin C which is an antioxidant that helps in fighting against cancer causing radicals. It improves the immunity of mother as well as baby. One medium banana has about 10mg of vitamin
d.Reduces Constipation:
Dietary Fibre present in abundance in banana, is extremely important during pregnancy as it manages the most commonly found ailment of Constipation. It has about 2.3 grams of dietary fibre, 10% of what body requires in a day.
4. Watermelon:
Watermelon is an amazing food that one should consume specially during pregnancy. Let’s look at how it helps the body.
a.Minimizes Swelling:
Light swelling of hands and feet is very ordinary during pregnancy. The water content in watermelon reduces/ removes blockages in muscles and veins and reduces the problem of swelling.
b. Reduces Heart burn:
Pregnant woman tend to have problems with digestion. Watermelon reduces the problems related to acidity and heart burn. Consuming watermelon gives instant relief from acidity.
c.Prevents Pigmentation of Skin:
Skin pigmentation is an irritating problem taking away the joy of pregnancy. Watermelon soothes digestion and bowel movements which improves the texture of skin.
d. Morning Sickness:
Starting your day by consuming watermelon or its juice is just amazing for a refreshing feel that prolongs throughout the day. The energizing properties of watermelon keep the problem of morning sickness away.
5. Lemon:
Consuming lemon during pregnancy has several advantages. But consuming excess quantity of lemon can damage your tooth and trigger gastrointestinal issues. Make sure you add lots of water and reduce the density of lemon juice to minimize the chances of acidity.
a. Detoxification Agent:
It improves the functioning of liver, reduces the growth of unwanted bacteria and detoxifies the body.
b. Control Hypertension:
Several women develop hypertension during pregnancy and lemon is known to have properties which can reduce blood pressure.
c. Improves Digestion:
Lemon water stimulates the process of digestion and controls bowel movement which is usually strenuous during pregnancy.
d. Strengthens Bones:
The calcium and Magnesium present in lemon improves the health of bones of baby and mother.
e. Improves Immunity:
Vitamin C improves immunity system and keeps the body away from seasonal flu and cold.
6. Oat meal:
A bowl of oat meal is a healthy diet addition to everyone, especially to pregnant women. Oat meal is something which many women avoid because of its different taste. To convince your brain to eat, decorate it with fruits and impress your eyes, make it smell good by garnishing with mint or coriander and impress your nose. This will naturally impress your taste buds.
a. Nourishes Brain and Toughens Spinal Cord:
Folic Acid improves the strength of spinal cord of baby and nourishes the development of brain. Pregnant women and women of child bearing age should consume around 400 to 800 micro grams of folic acid every day.
b. Lowers the Chances of Onset of Anaemia:
Pregnant Women tend to develop deficiency of iron which increases the chances of onset of anaemia. Deficiency of iron causes severe fatigue, depression and irritability. All this can be avoided just with a cup of oat meal per day.
c. Lowers Constipation:
Constipation is very common in pregnant women which is due to lack of fibre in the food. Oatmeal is the best fibre supplement.
7. Brown Rice:
Brown rice is also rich in fibre and contains minerals and vitamins like Magnesium and vitamin B6.
a. Healthy Cholesterol:
The oil present in Brown Rice helps in reducing the level of bad cholesterol and aids in increasing the level of good cholesterol.
b. Mental Well-being:
Studies prove that pregnant woman tend to get irritated every now and then. Brown rice helps in managing the mood disturbances and also known to strengthen the immunity system.
c. Cardiovascular Health:
The vitamins and fibres present in Brown Rice fights against chemicals that cause breast cancer and help the pregnant women from several cardiovascular diseases.
8. Pinto Beans:
Pinto Beans are just amazing to consume during pregnancy. They are one of the healthiest foods available on earth.
a. Nausea and Vomiting:
Pinto beans control nausea and vomiting which are common in the first trimester.
b. Constipation:
They are rich in fibre content and gradually help in controlling constipation. Also it keeps the stomach full for longer time, reducing the chances of formation of gas.
c. Growth of Baby’s bones:
The phosphorous present in pinto beans is rich in phosphorous which improves the strength of baby’s bones and aid in development of stronger teeth.
d. Formation of RBC:
The copper in pinto beans aids in the formation of red blood cells and the iron content produces haemoglobin, the oxygen carrier from lungs to the baby.
9. Ginger:
Ginger is an herb that is low in fat content and rich in nutrients that are helpful during pregnancy. Fresh ginger is best and has several benefits.
a. Morning Sickness:
Ginger is the best food to control morning sickness. It also provides key nutrients to the diet.
b. Improves Immune System:
Like discussed earlier, vitamin C improves the immunity of both baby and mother.
c. Reduces the Chances of Delivering Defected Baby:
The folic acid present in ginger helps in reducing the chances of giving birth to baby with physical and mental defects.
10. Anchovies
Anchovies are a great source of protein that is extremely important during pregnancy. Sea food is a tricky option as not all fishes are safe to be consumed during pregnancy. Avoid consuming shark, sword fish, king mackerel, and tilefish as they contain high amounts of mercury which hinders the growth of baby’s brain. Anchovies are one of the safest options which can be consumed on regular basis. Make sure lot of oil is not included in the recipe.
a. Development of Baby’s Brain:
The DHA, Docosahexaenoic acid is a nutrient that is found in fatty fish. It helps in making the kid more brainy and also an active contributor in the formation of sharp eyes.
b. Improves Calcium Absorption:
Vitamin D present in Anchovies helps the body absorb better amounts of calcium. This in turn makes bones and teeth stronger.
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