What to eat during your 1st Trimester of Pregnancy
Oh the joy! Just recently you have received news that you are carrying a new life inside you – your little baby. This news has probably sent you into a frenzy, for good a bad reasons. Planned or unplanned, a child always comes with a plethora of responsibilities, especially for the parents. But these responsibilities do not just include activities post pregnancy. A mother’s responsibility towards her child begins at conception. How you ask? By eating healthy. In this blog, we will tell you how to get by your first trimester, the most crucial period for both, the mother and the child, with a healthy diet.
The first trimester is the first 12 weeks of pregnancy. It’s that time when everything seems new and harrowing to the mother. If you’re pregnant for the first time, then it can be overwhelming too. Your body and senses begin to change. Certain food that would satiate your taste buds might begin to repel you. You begin to feel nauseous and uneasy. These are nothing out of the ordinary when you are in your first trimester.
Most women go through the uncomfortable feeling of nausea when they conceive. This mostly acts as a sign of pregnancy. It usually does no extend beyond the first month of pregnancy. But during that month, it is important to stay hydrated. Nausea leads to dehydration, which in turn can cause fatigue and uneasiness. Consume food that is rich in liquids like rice kanji, dal water, lemon water, fruit juices and coconut water to name a few. If the mother doesn’t drink enough to avoid dehydration, she may have to be hospitalised for IV fluids until she is better again. Dehydration also means there won’t be enough amniotic fluid which the baby requires of float in. This could cause the baby to lie against the uterus, which could lead to deformities of the arms, legs and feet. See how important it is to stay hydrated!
Another crucial factor that affects women in their first trimester is low blood pressure. It is very common to have low bloody pressure during pregnancy. The reason for this being that circulation expands during pregnancy and hormonal changes cause blood vessels to dilate. The signs of low blood pressure include dizziness and in some cases, fainting. The woman may feel light-headed when standing up or rising from a reclining position. In this case, it is important to get a good fix of potassium. This mineral helps maintain fluid and electrolyte balance. Along with sodium, potassium helps maintain a healthy blood pressure.
The most common problem a woman faces throughout her pregnancy is fatigue. Due to the feeling of nausea and vomiting, the woman loses her appetite and doesn’t feel like eating anything. In times like these, it is important for a woman to have a rich balanced diet. Energy is of utmost importance. When the woman conceives, the embryo begins to develop in the first three months, especially the heart. Hence, a woman is supposed to charge herself with healthy food every 2-3 hours. It sounds a lot like that weight-loss diet, but on the contrary, it is very different. Here, it isn’t about having smaller portions of food. The woman should eat a healthy good portion of breakfast and lunch. But, she should also eat food like chikki, energy bars, protein powder, glucose biscuits, fruit and milk shakes and juices every 2-3 hours. This will give her the energy boost she needs to stay active.
It is also important to eat dishes that are rich in folate like vitamin B6. This helps develop the baby’s nervous system.
- Iron-rich meals help the blood to move oxygen around the body.
- Have 3-4 servings of fruit every day. This can include fruits that are fresh, frozen, canned in fruit juices or dried. Include one citrus fruit every day because they are rich in vitamin C. Limit fruit juices to one in a day because they are higher in calories than whole fruits.
- Vegetables, as we all know, carry the most nutrients, whether they are raw or cooked. Green leafy vegetables, carrots, sweet potatoes, corn, tomatoes, are just a few of the many varieties of vegetables available in the market.
- Dairy food provides calcium the baby needs to grow and it also keeps your bones strong. Drink a glass of milk and eat a bowl of yogurt, every day. If you are weight conscious, choose low-fat or non-fat dairy products. Lactose-free milk products are available for those who are lactose intolerant.
- Proteins are your best friends during the first trimester of pregnancy. Meats, poultry, fish and eggs that are prepared in a healthy way provide non-vegetarians with their protein fix. For vegetarians, beans, dal, nuts and seeds are the go-to protein meals.
These sum up the diet plan for the first trimester of pregnancy. Stay tuned to this space to find out what are the dos and don’ts during the second trimester.