What to eat in the first 3 months of pregnancy is a question of many pregnant women. In the early stages of pregnancy, fatigue, loss of appetite, and morning sickness will be a big challenge for many pregnant women. Let Top News accompany you through this period with the article below!
What should a pregnant mother eat? Eat how much? How much weight gain is average? These are frequently asked questions by pregnant women in the first trimester (first 3 months of pregnancy) because nutrition at this stage is essential for the formation and development of the fetus.
With the concept of “eating for two”, does this mean you need to eat twice as often? However, the fetus does not absorb nutrients from the mother according to such simple addition.
If you are an average-weight and healthy person, your recommended calorie intake per day is 2000 calories, no different from normal.
Think about it, your baby is only the size of a pea. Therefore, what should you eat during the first 3 months of pregnancy to enter your baby, at this time your fetus does not need to eat too much food, mainly needs to absorb the necessary nutrients.
However, if you are underweight or have been advised by your doctor, you will need to add foods to your diet to increase your calorie intake during this period.
It is not necessary to increase the mother’s food intake in the first 3 months of the period. Instead, to answer the question: What should you eat in the first 3 months of pregnancy to enter the baby, you need to choose nutritious foods. Here are the foods that contain essential nutrients for pregnant women and their babies, especially in the first 3 months of pregnancy:
1. Lean meats
Pork, chicken, or beef are all good sources of protein. Red meats like beef are also a good source of iron, choline, and other B vitamins. These are all nutrients that need to be provided more for the body during pregnancy.
Not only are they a good source of protein, but eggs are also a good source of choline – a nutrient essential for fetal brain development and preventing abnormal brain and spine development. Note that you must make sure to always eat well-cooked eggs during the first 3 months of pregnancy. In addition, the egg is also listed as one of the best foods to help you sleep well.
3. Yam is one of the foods to eat during pregnancy
Sweet potatoes are rich in beta-carotene (pro-vitamin A): 1 sweet potato provides up to 400% of the vitamin A you need each day. Instead of supplementing vitamin A from animal organ sources, sweet potatoes will be a better choice with a rich source of beta-carotene and fiber. Note that natural vitamin A such as beta-carotene should be provided for the first 3 months of pregnancy to ensure the formation and development of the fetus.
4. Green vegetables
If you are wondering what to eat in the first 3 months of pregnancy, then good foods for pregnant women such as dark vegetables and broccoli will be a great choice. Because their nutritional composition is very rich.
Most are essential for pregnancy such as vitamin C, vitamin A, vitamin K, iron, potassium, calcium, and folate. Fiber from green vegetables also helps support digestion, avoiding constipation which is common during pregnancy.
5. Milk and dairy products are foods to eat during pregnancy
During pregnancy, you need to consume extra protein and especially calcium to meet the needs of the fetus. If your diet is low in calcium, you will later be at risk of osteoporosis (brittle bones). The simplest and most complete source of calcium comes from milk and dairy products.
If you are lactose intolerant, yogurt may be the right choice for you. If possible, use Greek yogurt – contains more calcium. Note that pregnant women do not use unpasteurized milk and dairy products during pregnancy.
When it comes to foods to eat during pregnancy, fruits are essential to your body.
Vitamin C from fruits such as oranges, guava, and strawberries should be added to the menu for pregnant mothers in the first 3 months. Vitamin C helps promote the development of bones and tissues in the fetus. At the same time, enhance the absorption of iron from shared foods.
Avocados with B vitamins (especially folate), vitamin K and healthy fats are a great choice for pregnancy. Along with avocados, bananas are also a good source of vitamin K, which helps reduce cramps during pregnancy.
In addition, if you want to find the answer to what to eat in the first 3 months of pregnancy to enter the baby but the mother does not gain weight rapidly, the choice of nutritional supplements from green vegetables and fruits is the best. You not only add fiber that is good for the digestive system, and nutrients for the baby but also limit the consumption of many calories that cause unnecessary weight gain.
7. Cod liver oil
As we all know, cod liver oil is a source of omega-3, vitamin A, and vitamin D needed for the brain and bone development of the fetus. In addition, low-mercury fish such as sardines, and herring will also help you supplement omega-3 during pregnancy.
Besides worrying about what to eat in the first 3 months of pregnancy, pregnant women at this stage also face morning sickness and loss of appetite. At this time, pregnant women can try the following:
Eat small meals and eat several meals a day instead of 3 main meals
– Do not eat fatty, spicy, hot foods.
– Eat soft foods like porridge, oatmeal, or smoothies if your stomach is upset.
– Prepare snacks such as biscuits, fruit, nuts, and sandwiches to satisfy hunger in time.
Hopefully, with the information shared above, pregnant mothers have got the answer to the question of what to eat in the first 3 months of pregnancy to enter the baby and know how to build a healthy diet for a good mother and baby. Make sure you include one of the foods to eat during pregnancy mentioned above in your daily diet so that you can have a strong and healthy body for yourself and your baby.