Nutrition and diet both plays a vital role during pregnancy as it helps healthy growth of the baby. Women should start taking prenatal vitamins like folate, about 3 months before conceiving. The food intake in the first month of pregnancy plays a vital role in the health of the growing foetus.
Foods to Eat In the First Month of Pregnancy
When you test positive for pregnancy, you are already about 2 ½ weeks pregnant. So if you want to conceive, you need to start eating healthy foods and avoid junk foods, alcohol, tobacco and drugs. The pregnancy diet chart should include many vegetables and fruits. Here comes the foods list which you need to follow in first month of your trimester:
1. Dairy products
No doubt, dairy products are the great source of vitamin D, calcium, proteins, folic acid and healthy fats. Try to include milk, yoghurt, and hard cheese in your first-month diet.
2. Whole Grains
These are the healthy source of dietary fibre, carbohydrates, vitamin B, and minerals like magnesium, iron and selenium. These are vital for your baby’s healthy growth. Start including brown rice, barley, buckwheat, whole-wheat bread, bulgur wheat or pasta, oatmeal and millets.
3. Folic acid rich Foods
Folic acid or folate is very essential for the proper growth of the baby’s neural tube that develops eventually into a brain and spinal cord. Good to include folic acid rich foods in your pregnancy diet rather than supplements. Folate-rich foods include dark green leafy vegetables (spinach and kale), asparagus, citrus fruits, peas, beans, lentils, brussels sprouts, okra and avocado.
Fruits including pomegranate, muskmelon, bananas, guava, avocados, oranges, strawberries, sweet limes and apples contain several vitamins, minerals, and antioxidants, which are necessary for the growth of the fetus.
Intake of colorful veggies will ensure that you get the best of nutrients that are crucial for your growing baby. Veggies like broccoli, spinach, carrots, kale, pumpkin, tomatoes, sweet potatoes, bell peppers, drumstick, corn, eggplant, cabbage and more will give a healthy growth for babies.
6. Eggs and Poultry
Eggs are one of the best sources of proteins, vitamins and minerals. Poultry is also a great source of proteins. Intake of eggs and poultry during pregnancy will help you in the healthy growth of the baby.
Fish is the best instance of low-fat, high-quality protein food. It is also a very good source of omega-3 fatty acids, vitamins and essential minerals like calcium, potassium, zinc, magnesium, iodine and phosphorous.
It is good for both mother and baby if you include lean meats in the diet as it contains vitamins, proteins, zinc, and iron. Moreover, it is better to avoid pork and under-cooked meats.
9. Seeds and Nuts
These are excellent source of healthy fats, proteins, vitamins, minerals, dietary fibre and flavonoids. Ensure you eat these foods regularly throughout your pregnancy for a healthy baby.
Foods to Avoid in The First Month of Pregnancy
There are certain foods that should be avoided during early pregnancy as they might cause harm to the growth of your baby. Here come the foods you need to avoid from in the initial days of pregnancy:
1. Soft Cheese
Soft cheese is made-up of unpasteurized milk and might contain bacteria, which causes food poisoning. So, it is good to avoid soft cheese during early pregnancy.
It contains high levels of mercury that has been associated to foetal brain damage and growth delays. Good to avoid seafood through early pregnancy days and include freshwater fish in your diet as an alternative.
3. Packaged and Processed Foods
Both packaged and processed foods like juices, cakes, microwave ready meals, biscuits and condensed milk contain preservatives, additives, high levels of sugar and sodium, and calories, which are not good for both baby and mother. Some packaged foods might also contain bacteria, which can cause food poisoning. Good to have fresh, home-cooked meals.
Raw and semi-ripe papayas contain latex that can trigger uterine contractions and source preterm labour and miscarriages. Ripe papayas, yet, contain several nutrients and can be taken in moderation if your doctor gives you the nod.
It contains a substance called bromelain that softens cervix. Softening of cervix in the early pregnancy stage can lead to miscarriages or preterm labour.
6. Undercooked Meats
Raw or undercooked meats can be tainted by bacteria, listeria, salmonella etc. which causes somber diseases. It is even better to avoid pork as undercooked pork contains roundworm cysts, which can infect the mom and cause serious health issues to both mother and baby.
7. Junk Food
Intake of junk food during pregnancy has been associated to mental health issues in children including anxiety, depression and attention-deficit hyperactivity disorder. Studies have shown that these types of foods during pregnancy have been linked to obesity in the kids.
Caffeine ingestion should be limited in early pregnancy stage as it affects the nervous system and sources, irritability, sleeplessness and nervousness if taken excessively.
It is very bad for the developing fetus and can source serious birth defects. Good to avoid alcohol intake completely during pregnancy.
10. Sugary Foods
Consuming excessive sugary foods like sweets can cause severe weight gain and even gestational diabetes.
First Month Pregnancy Diet Tips
Here are some pregnancy diet tips, which you need to consider in the initial days:
- Have prenatal vitamins like folic acid.
- Consult your doctor before going on a strict diet as reduced food intake can affect the growth of the fetus.
- Eat healthy foods in moderation. Surplus of anything is harmful for both mother and baby.
- Include vegetables and fruits in your diet and cut down the intake of junk food.
- Drink enough water.
The first month is a time when numerous changes take place in your body. Hormonal changes can source fatigue, mood swings and morning sickness. Intake of healthy food, having small meals at regular intervals, doing moderate exercise, staying hydrated and being stress-free can minimize these symptoms. These things will also ensure a healthy growth and development of your infant