Pregnancy Diet Chart For First Trimester

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If you’re pregnant, then everyone will bombard you with a lot of advice on what to do, how to exercise, and what pregnancy diet chart to follow. It’s one of the most special yet challenging times in your life. Due to hormone fluctuations, one day you may be super happy and normal, the other day you may feel totally bloated and moody, and not want to eat anything.

Several mommies don’t become aware of their pregnancy until they miss their period and go for a pregnancy test. By the time you test for a positive pregnancy, you’re already around 4 to 5 weeks pregnant. The first month has already begun, and many moms may feel they need to make up for lost time.

The first trimester is considered crucial as fetal brain development takes place during the initial 3 months. Always follow a healthy diet, avoid junk food, long-distance travel, and stress as all these things can harm your baby.

Also Read: Pregnancy Diet Chart For Second Trimester

A healthy pregnancy is detected after 5-8 weeks of conception, and the babies are usually normal and strong. Make sure to follow a wholesome diet starting from the first trimester.

Follow a healthy and balanced diet chart, this will ensure a healthy mother and baby.

Pregnancy Diet Chart For First Trimester

1. Folate-Rich Foods

As soon as you test for pregnancy, your doctor may prescribe folic acid supplements. But, it is advisable to also include food rich in folate in your diet. This will help during the entire pregnancy and will also develop the unborn baby. Foods like bananas, eggs, beans, spinach, sunflower seeds, and peanuts are loaded with natural folates.

2. Vitamin B6 

Vitamin B6 is especially important during the initial months of pregnancy, as it will help to deal with nausea and vomiting. It is best to take natural Vitamin B6-rich foods like salmon, peanut butter, bananas, nuts, whole grains, chickpeas and spinach, tofu rather than taking pills to get rid of nausea and vomiting sensations.

Also Read: The Ultimate Third Trimester Pregnancy Diet Chart

3. Fruits

Fruits are superfoods that are loaded with lots of natural vitamins, water content, antioxidants and minerals. It is the perfect choice for a healthy pregnancy. Plenty of fruits are rich in fibre too. Include a minimum of 3 – 4 servings of fruit every day.

4. Milk Products

Milk is an excellent source of proteins, calcium, healthy fats and folic acid. If you are not a big fan of milk, you can include dairy products like paneer, cheese, and yoghurt in your diet. You can also flavour buttermilk and yoghurt to suit your taste.

5. Iron-Rich Foods 

Iron is very crucial to maintain good blood flow and to boost the haemoglobin level. Include a lot of iron-rich food in your diet, like beetroot, oats, dry fruits, chicken, mutton liver, beans, pulses, nuts, etc.

6. Meats 

Most foods are safe during the first trimester, except seafood. Seafood is high in methyl-mercury, which can harm fetal development. Additionally, if any meat is undercooked, it can lead to the intake of harmful bacteria and viruses. Well, cook all the meals hygienically, as these are rich in protein and essential vitamins.

Conclusion

Congratulations on entering the first phase of pregnancy. It’s always important to know what food works for your body and consume it. Increase your protein intake and consume folate-rich foods. Try to avoid overly sweet or spicy foods. And stay away from strong smells that trigger nausea and vomiting. Your body undergoes major changes during your first trimester, so no need to stress yourself. Stay engaged—listen to music, watch light-hearted movies, or enjoy a hobby.

And what are the difficulties you faced during your first trimester? Let us know in the comments section. We’d love to hear about your first trimester experiences!

Wishing you a happy & safe journey through pregnancy.

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