Once you find out you are pregnant, you need to pay attention to what you are using to fuel your body and your baby's growth. Nutrients are vital to the development of your baby, especially during your first trimester. While you are pregnant, your body becomes more efficient at using the energy you obtain from your food intake. During your first trimester, you do not need to take in extra calories, but proper management of your diet is necessary.
Fruits and Vegetables
You should aim for five or more servings of fruits and vegetables a day while pregnant. Fruits and vegetables are excellent sources of fiber and vitamins. Vitamin C can help your body absorb iron and heal wounds, and it is found in all fruits and vegetables. Papaya, mangoes, oranges, strawberries, broccoli and cabbage are good sources of vitamin C. You can also find vitamin A, iron and folate in dark green leafy vegetables.
Grains
The Student Care Center of the University of Chicago recommends consuming six to nine whole grain or enriched bread or cereal products per day during your first trimester of pregnancy. These products contain fiber, iron, B vitamins and protein that can aid in your baby's development. Fortified cereal products also often contain folic acid, a vitamin that can help prevent birth defects. The Mayo Clinic recommends avoiding white bread and sugary cereals during pregnancy and instead opting for more healthful whole grain and whole wheat products.
Proteins
While you are pregnant, you have higher protein needs; however, most American women already consume enough protein in their diets. The Student Care Center of the University of Chicago recommends a daily intake of 60 grams of protein for pregnant women. An example of a serving of protein is 2 to 3 ounces of lean meat, poultry or fish without skin, one egg or 2 tablespoons of peanut butter. Be cautious about your fish intake while pregnant, however, as some fish contain high levels of mercury, which is detrimental to the development of your baby.
Dairy
The Mayo Clinic recommends consuming four or more servings of dairy a day while pregnant. Dairy products provide calcium, which helps your baby develop strong bones and teeth. Dairy products also contain vitamins A and D and protein. To reduce your fat intake, opt for low-fat or skim dairy products. If you are lactose intolerant, consider other options to obtain calcium, such as fortified orange juice or lactose-free products.
Prenatal Vitamins
Pregnant women need extra folic acid and iron. Prenatal vitamins contain these nutrients as well as vitamins A, C and D and minerals such as zinc and copper. The American Congress of Obstetricians and Gynecologists recommends talking to your health care provider about any additional nutrient supplementation you are taking before you begin taking prenatal vitamins, as excesses of some nutrients can be harmful to your health and the health of your baby.
References
- Pregnancy Calendars: First Trimester Expectations
- Baby Centre: Diet for a Health Pregnancy
- Mayo Clinic: Pregnancy Nutrition: Healthy Eating for You and Your Baby
- Student Care Center at the University of Chicago: Pregnancy and the First Trimester
- Medline Plus: Vitamin C
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
