The first trimester can also be characterized by heartburn and constant morning sickness. During this time, the body of the mother is experiencing an increase in hormones that can cause digestive discomfort including constipation and reflux.
During early pregnancy, many women lose their desire to eat healthy foods. However, this is because of the nutrients needed.
This article will give you a better understanding of the best foods to eat during early pregnancy. Before we can do that, let’s look at what nutrients early pregnant women require. The food selection will be based on this.
What nutrients are required during early pregnancy?
Below are the main nutrients that you need during early pregnancy.
- It is important for your body and that of your baby to consume 75 grams of proteins per day. It helps to support uterine tissue.
- It is essential to consume folic acid during the first trimester. Folic acid, also known as folate or vitamin B9, helps prevent neural tube defects. About 600 micrograms folic acid is needed per day. Strawberry, cauliflower, green vegetables, kidney beans and nuts are the best sources of folic acids.
- Calcium is important for the teeth and bones of your baby. As your baby grows, it will take calcium from your body. This can lead to brittle bones in later life if you don’t consume enough calcium. The recommended daily calcium intake for early pregnancy is 1,000 milligrams. Cheese, yogurt, dark leafy vegetables, and milk are all excellent sources of calcium.
- Vitamin C – You should consume at least 85 mg of vitamin C during your first trimester. Vitamin C promotes the growth of your baby’s bones and tissues. It also helps your baby better absorb iron. Oranges, broccoli and strawberries are good sources of vitamin C.
- Potassium is essential for maintaining fluid balance and blood pressure. Avocados, bananas and apricots are good sources of potassium. Every day, you need about 2,900 milligrams.
- Iron – As your blood supply grows to meet your baby’s needs, iron is essential. Iron is needed in approximately 27 milligrams per day. You can get this iron from healthy foods like spinach, beef, chicken and prenatal vitamins. Iron is necessary to prevent prenatal anemia.
If you are pregnant, you can take supplements to meet your nutritional requirements.
The 10 healthiest foods for early pregnancy
The following are the best foods to eat during early pregnancies for pregnant women who are in their first trimester.
1. Beans and lentils
Lentils and beans provide a good source of iron, folate and fiber for the mother and her fetus.
Iron helps prevent anemia and folate plays a vital role in the development of neural tubes, which form the brain and spinal chord of the baby.
Beans and lentils also contain fiber that can help to prevent constipation during pregnancy.
2. Ginger products
Ginger chews and ginger tea are great for pregnant women who suffer from nausea or morning sickness in the early stages of pregnancy.
It is also claimed that they have anti-inflammatory qualities which may help certain pregnancy related aches and discomforts.
3. Lean meat
The best foods to eat during early pregnancy are lean meats such as fish, chicken, and turkey. They are high in iron and protein, which are both important for the development and growth of the fetus.
Iron is required for the production and transport of oxygen by hemoglobin in the red blood cells.
Eating lean red meats helps prevent anemia. Anemia is a condition where there aren’t enough red blood cell to transport oxygen to tissues in the body. Lean meats contain less fat and calories which helps to prevent excess weight gain in pregnancy.
4. Yogurt
Yogurt contains calcium, probiotics and proteins that support the development of your baby’s bones.
Yogurt is a great source of protein.
Calcium is important for the growing fetus as it forms strong teeth and bones. Yogurt can be a great source of calcium for pregnant women.
Yogurt is good for pregnant women as it contains probiotics that can boost their immunity.
Choose yogurt with less sugar.
5. Kale
Dark leafy greens are a good source of fiber, vitamin C and vitamin E. They also contain calcium, folate and iron.
6. Edamame
Edamame is a form of immature soy beans that are rich in iron and folate. These nutrients are particularly important in early pregnancy as they support the growth of the fetus.
edamame also contains omega-3 fatty acid, which is good for promoting healthy brain development in babies.
This highly nutritious soy bean pods is packed with calcium, vitamins, and vegetarian protein.
7. Bananas
The banana is a great source of nutrition for early pregnancy. It contains vitamins and minerals like potassium, vitamin C and vitamin B6 that are essential to the development and growth of your baby.
Bananas also provide energy to the body, which is good for a mother during pregnancy.
8. Berries
Antioxidants and vitamin C found in strawberries, blueberries and raspberries can boost your immune system.
9. Fish
Omega-3 fatty acid is found in salmon and other fish, which is important for baby’s development.
10. Whole grains
Fiber-rich foods such as whole wheat bread, brown rice, and quinoa can prevent constipation during pregnancy and promote digestive health.
Whole grains contain a lot of B vitamins. This includes folic acids, which are essential to prevent birth defects, especially in the spine and brain, in babies.
They are also a great source of complex carbohydrate, which provides a constant source of energy to the mother and growing fetus
Conclusion
Early pregnancy is a time when diet is extremely important. Stick to the healthy foods listed above for early pregnancy for your baby’s development and for your own health. Consult your doctor if you’re having trouble with your appetite.