Eating well is important throughout pregnancy. But when you start off on the right food, you can keep the momentum going. Your body uses the nutrients and energy provided by food, to build a healthy baby and to keep your body strong. A good diet during pregnancy must contain all the essential nutrients that your body needs. Here’s your ideal diet in the first trimester.
To make sure you eat right until you have your baby, make a good start. Your ideal diet in the first trimester must contain nutrient-packed foods from the following groups:
- Fruits – Include at least 3-4 servings of fruits in your daily diet. Go for fresh, frozen, canned or dried fruits. Include at least one citrus fruit such as orange or grapefruit, as they provide you with vitamin C. If you prefer juice, try to limit its consumption to no more than 1 cup a day. This is because juice is high in calories as compared to the whole fruit and it does not deliver the fiber that whole fruit does.
- Vegetables – Include at least 3-5 servings of vegetables in your daily diet. To get the greatest ranges of nutrients, fill your plate with colorful vegetables. Choose ones that are dark green (broccoli, kale, spinach), orange (carrots, sweet potatoes, pumpkin, winter squash), yellow (corn, yellow peppers), and red (tomatoes, red peppers). One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or ½ cup chopped vegetables, cooked or raw.
- Dairy – Include 3 servings of dairy per day in your diet. Dairy provides calcium that your baby needs to grow and that you need to keep your bones strong. Milk, yogurt and cheese are good sources of calcium. If you want to save on calories, choose low-fat or non-fat dairy products. For those who are lactose intolerant, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soymilk.
- Protein – Include 2-3 servings of protein per day in your diet. Lean meats, poultry, fish, and eggs are good sources of proteins. For vegetarians, beans (kidney, black), lentils, split peas, nuts and seeds are also wonderful ways to include protein in your diet.
- Whole Grains – Include at least 3 servings of whole grains per day in your diet. Eat a minimum of six servings of grains per day, and at least 50 percent of those grains should be whole grains. Whole grain options such as breads, cereals, crackers, and pasta provide fiber, which is important during pregnancy. Eating a variety of fiber-rich foods help maintain bowel balance and reduce chances of developing constipation and hemorrhoids.
During pregnancy, it is better to skip junk food and choose healthier options for the overall health and development of your baby. By making sure that you eat right during the first trimester, you ensure a good start to your pregnancy. To know more about an ideal pregnancy diet, talk to your doctor at KIMS Cuddles.
*Information shared here is for general purpose Please take doctors’ advice before taking any decision.