During your first trimester of pregnancy, a well-balanced diet keeps you healthy and optimizes your baby's growth and development in the womb. The first trimester lasts for 13 weeks, and several nutrients are needed in abundance during this time. Including foods from all of the food groups, and taking a daily prenatal vitamin ensures that you are reaching the recommended guidelines for vital vitamins and minerals. Your obstetrician will give you nutrition information that is specific to your pregnancy.
Calories
Your recommended weight gain during the first trimester is pretty small, but overdoing it on calories could result in too much of a gain. You are eating for two, but that doesn't mean you should be consuming enough food for two people. After all, an infant doesn't eat that much. Choose a variety of fruits, vegetables, whole grains, lean protein and low-fat dairy foods, which will cover your nutrient needs but prevent you from getting more calories than is healthy. If you are at a healthy weight when you become pregnant, you won't need any additional daily calories until you reach your second trimester.
Folic Acid
Folic acid, or folate, is a B vitamin that you need additional amounts of during pregnancy because it helps prevent neural tube birth defects. Ideally, you should increase your intake to 400 mcg before you become pregnant and continue taking that amount during your first trimester. If you take a prenatal vitamin each day, you are likely getting adequate amounts of folic acid. However, adding foods that contain this nutrient adds extra insurance. Bread, pasta, citrus fruits and leafy green vegetables are good choices.
Iron
Iron is another nutrient that is vital during your first trimester. This is because iron helps transport oxygen through your blood and your growing baby. During pregnancy, you need more blood to support your baby, and getting adequate iron intake ensures that this is happening. Most prenatal vitamins contain the recommended 27 mg of iron you need during your pregnancy, but adding iron-rich foods, such as lean red meat and whole grains, will help you reach your goal. Consuming vitamin C with iron helps your body more efficiently absorb it.
Balance
During your first trimester, you need a good balance of carbohydrates, protein and healthy fats. This will support your energy, which is important for growing a healthy baby. It will also ensure that your baby develops normally and that you will gain the right amount of weight. Include whole grains, lean beef, chicken, low-mercury fish, nuts and seeds, avocados and olive and canola oil. Plenty of low-fat milk, yogurt and cheese ensures adequate calcium intake, which is necessary for your baby's growing bones.
DHA
DHA is an essential fatty acid that contributes to the development of your baby's brain and vision. Many obstetricians recommend taking a DHA supplement before you become pregnant and throughout the pregnancy. DHA is especially important during your first trimester, when your baby begins developing. Eating foods that contain DHA is another way to get adequate amounts. Choices include eggs and salmon.
