Congratulations! Now that you have found out that you are pregnant or if you're at the early stages of your pregnancy, you need to learn about the different foods to eat when pregnant to ensure that your baby will develop correctly inside your womb. Some women find the first trimester (that is from 0-12 weeks of pregnancy) very challenging with changing hormones resulting in fatigue and nausea. Aside from that, with a new life forming within their bodies, it is the best time to eat healthy and well.
During the first trimester, an additional 100 calories should be consumed to provide adequate nutrients for your baby. On the other hand, all pregnant women must stop eating foods that are not healthy and are actually dangerous for the fetus, like alcohol and even caffeine. As much as possible, junk and processed foods as well as foods high in trans- fats and sugar should be eliminated from your diet. Caffeine present in coffee, chocolate and in sodas should be minimized and if possible completely stopped. Likewise, foods that are raw like eggs, sushi and meat that isn't well cooked should be avoided.
Aside from foods to avoid, you must consume specific foods that have the essential nutrients, vitamins and minerals to make your pregnancy less stressful and for the benefit of your baby's development. Foods that are rich in protein, calcium, iron, folic acid and folate should be added in your pregnancy diet for the first trimester. These nutrients are very important during the early stages of your baby's development.
Protein is important to ensure the tissue and cell formation of your baby. On your part, protein can ease nausea and fatigue. Foods to eat when pregnant that are rich in protein are meat, specifically lean meat and poultry as well as eggs, fish, whole-grain and some vegetables. Foods rich in Vitamin C mostly found in citrus fruits like oranges and grapefruit can ease your morning sickness that mostly occur during the first trimester.
For bone and teeth development, you should consume adequate amounts of calcium. If your calcium intake is not enough, your baby will absorb your own calcium, putting you at risk of osteoporosis. The main sources of calcium are milk and other dairy products like cheese, yoghurt and calcium-fortified juices. Iron on the other hand is also a very important mineral for both mother and baby. Iron can be found in liver, green and leafy vegetables like spinach as well as red meat.
As most pregnant women suffer from constipation during the first trimester, fiber should be one of the foods to eat when pregnant. You can get fiber from oatmeal, whole wheat bread and most vegetables and fruits like papaya. You can also avoid foods that can cause constipation like chocolates. Lastly, as the first trimester is threatened with complications like miscarriage, folic acid and folate must be taken. You can get these nutrients by eating dried beans, melons, oranges, chick peas and green leafy vegetables. To end up, follow this simple pregnancy diet to make your first trimester easy and healthy.
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