After seeing a positive test result, your mind begins racing with questions of what is safe to eat or how many extra calories are needed to support the growth of your baby. Perhaps eating potato chips, pickles, and ice cream are appealing, or maybe you have the desire to eat nothing at all due to the morning sickness you are experiencing. Regardless of your appetite and cravings, nutritional habits in the first trimester set the pace for the remainder of your pregnancy. The first trimester is the most crucial time for fetal development, in which all of your baby's major organ systems are developed, according to an August 2009 article in the "American Journal of Obstetrics and Gynecology." Consuming a well-balanced, nutrient-rich diet in the first 12 weeks of your pregnancy ensures your infant will have the healthiest start possible.
Step 1
Consume a well-balanced diet. The unique demands of pregnancy leave your body in need of many key vitamins and minerals. A few to consider are folic acid, calcium and iron. Folic acid, a water-soluble B vitamin, is responsible for the development of your infant's brain and spinal cord. By consuming fruits, dark leafy green vegetables, and whole grains high in folic acid, you take an active role in preventing neural tube defects such as Spina Bifida, according to the Institute of Medicine. The demands of increased red blood cell production during early pregnancy leave your body in need of iron. To ensure you consume enough iron on a daily basis, eat lean cuts of red meat, fish, chicken, beans, eggs, and peanut butter. Calcium, the main building block of your infant's bones, must be sufficient in the first trimester to prevent depletion of calcium from your skeletal system. Rich sources of calcium include milk, yogurt, cheese, canned salmon, sardines, and tofu.
Step 2
Be aware of potential food hazards in your diet. During pregnancy, the immune system does not work as efficiently, to prevent the rejection of your growing baby. Concerning foods include unpasteurized dairy products and juices, cold luncheon meats and hotdogs, raw or undercooked meats and eggs, unpasteurized soft cheeses, sprouts and herbal teas. Predatory fish such as shark, swordfish, and albacore tuna are also worrisome, as they may expose your growing infant to methlymercury, a dangerous neurotoxin, according to the March of Dimes website
Step 3
Aim to limit caffeine in your diet. According to an article in the March 2008 issue of the "American Journal of Obstetrics and Gynecology," caffeine consumed in excess during the first trimester increases the risk for a first trimester pregnancy loss. Daily consumption recommendations are to drink no more than one cup of caffeinated coffee, soda or tea--approximately 200 mg of caffeine per day.
Step 4
Choose your beverages wisely. Americans consume on average 355 calories per day from added sugars primarily found in sweetened beverages. While trying to limit weight gain during the first trimester to no more than four pounds, it is imperative you limit unnecessary calories in your diet. Choose water and low-fat milk more often to ensure quality caloric consumption. Save the 300 additional needed calories during your first trimester for healthy snacks such as yogurt and fruit, whole grain crackers and low-fat cheese or whole grain naan and hummus.
References
- "American Journal of Obstetrics and Gynecology"; Late Recognition of Pregnancy as a Predictor of Adverse Birth Outcomes
- Institute of Medicine: Pregnancy Weight Gain Guidelines
- "Journal of the American Heart Association": Dietary Sugars Intake and Cardiovascular Health
- "American Journal of Obstetrics and Gynecology": Maternal Caffeine consumption During Pregnancy and the Risk of Miscarriage: A Prospective Cohort Study
- Centers for Disease Control and Prevention: Emerging Infections and Pregnancy
- March of Dimes: Food Safety During Pregnancy
