The first trimester of your pregnancy can be a thrilling time, but is can also be a time of worry and emotional upheaval. You may have concerns about eating to properly nourish yourself and your growing baby. You may also be experiencing morning sickness caused by your changing hormone levels, and have difficulties eating. Ensure your body gets all the extra nutrients you need by taking a high-quality pre-natal vitamin every day. For the best nutritional advice for your pregnancy, consult your physician.
Step 1
Eat nutrient-dense foods, packed with vitamins and minerals. Pregnancy is an excellent time to cut-out junk food, processed products and refined sugars. Every calorie should contribute to the health of your developing fetus.
Step 2
Add one healthy snack to your regular diet. During your first trimester, you only need an additional 100 calories. A serving of low fat yogurt and a handful of nuts will give your body the protein, calcium and healthy fats your growing baby needs.
You need 1,000 mg of calcium every day to help your baby develop strong bones and healthy teeth, recommends Fit Pregnancy. In addition to yogurt and other dairy foods, eat dark leafy green vegetables, small fish with bones, such as sardines or anchovies, and fortified grains and cereals.
Step 3
Graze throughout the day. Eat small amounts of food often to stabilize your blood sugar. This technique may also help with morning sickness, notes HealthCastle.com. As your pregnancy progresses, your stomach is compressed slightly by the baby -- leaving you less room for large meals. Expect to eat smaller portions the duration of your pregnancy.
Step 4
Avoid raw and undercooked foods -- especially seafood, meat and eggs. MayoClinic.com explains that changes in your metabolism increase your risk of bacterial food poisoning. Cook all poultry until the juices run clear, use a meat thermometer for cooking meats and heat all lunch meats and hot dogs until they steam.
Do not eat raw fish, shellfish, clams or oysters. Milk, cheese and juice should be pasteurized.
Step 5
Eat fish low in mercury. Omega-3 fatty acids are critical for the "development of your baby's brain tissue and central nervous system," according to Fit Pregnancy. Eating fish is important, but choose salmon, cod, catfish and pollock. Don't eat larger fish, such as swordfish, mackerel and kingfish. The older and larger the fish is, the more mercury it contains. Mercury may damage your child's nervous system in-utero, so limit fish to two servings per week.
Tips and Warnings
- Substitute herbal teas, such as ginger, chamomile and mint for caffeinated beverages during your pregnancy. Changing hormones and increased iron intake may lead to constipation. Stay hydrated, drinking at least 10 glasses of water each day. Gentle exercise may also ease constipation.
- Inadequate nutrition during pregnancy may cause physical problems for the mother after pregnancy. If you do not get enough calcium in your diet, your body will leech calcium from your bones to give to the baby, which may lead to osteoporosis later in life, warns Fit Pregnancy.
