The foods that you eat during your pregnancy affect your unborn baby directly. They provide him with the nourishment he needs to grow and develop, but certain kinds of foods also have the potential to cause him harm. The first trimester is an especially important time in his development because his main organs are forming and developing.
Folic Acid
Folic acid is important in early pregnancy because it can help protect your baby against neural tube defects such as spina bifida. Ideally, you should get 400 mcg of folic acid daily before conception, and 600 mcg during your pregnancy. You can find folic acid in fortified cereals, leafy green vegetables, dried beans and citrus fruits.
Other Nutrients
A daily intake of 1,000 mg of calcium is important during the first trimester to help build your baby's bones. Yogurt, milk, cheese and spinach are good sources of calcium. Iron -- which is in lean red meat, poultry and dried fruit -- can help your baby make her blood supply in the first trimester. Aim for 27 mg of iron a day. Talk to your doctor about which prenatal vitamin is best for you to make sure you are getting all of the nutrients necessary for your situation in the first trimester.
Necessary Calories and Weight Gain
If you are starting your pregnancy at a healthy weight, you do not need any extra calories until your second and third trimesters, according to the website Babycenter. You can expect to gain about 4 to 6 pounds during the first trimester. If you are underweight, you should gain 5 to 6 pounds, and if you are overweight, you will only need to gain about 1 to 2 pounds. Your calorie and weight gain will vary according to your situation, especially if you are carrying multiples.
Cravings and Nausea
According to the website Kids Health, pregnancy food cravings typically let up around the end of the first trimester. If you have cravings, it is fine to give in as long as the food that you are eating contributes to a healthy diet. If you are experiencing morning sickness, which is common during the first trimester, eat as much nutritious food as you can. If you are concerned that you are not eating enough, talk to your doctor.
Foods to Avoid
No amount of alcohol is safe to consume during pregnancy. You also need to limit your consumption of caffeine and avoid eating raw and undercooked meat and unpasteurized cheeses. You should heat luncheon meats until they are steaming, and you need to avoid high-mercury fish like tilefish and mackerel. If you are unsure whether a particular food is safe during pregnancy, ask your doctor before eating it.
