The healthy growth and development of your unborn baby depends largely on what you eat and drink while pregnant. Your baby needs certain nutrients for her internal organs and other body parts to develop properly. Certain nutrients are essential during your first trimester because your baby goes through tremendous and rapid change during these three months. Make sure you get these nutrients each day for your own health and the health of your baby.
Folic Acid
Folic acid is likely one of the most important nutrients you need during the first trimester. This vitamin actually is essential before you get pregnant so that you have sufficient amounts in your body when you conceive. Folic acid helps your unborn baby's neural tube fuse properly, which occurs during the first month after conception. You need 800 mcg of folic acid each day during your pregnancy. Healthy sources include orange juice, spinach, beans, peanuts and fortified breakfast cereals and grain products.
Calcium and Vitamin D
You need calcium in your daily diet throughout your life to support strong and healthy bones, but you might need more during pregnancy for your baby's bones to form properly. If you do not add enough calcium to your first trimester diet, your unborn baby might steal it from your bones. Aim to get at least 1,000 mg per day. Add low-fat milk, cheese, yogurt, salmon, spinach and fortified juice to your pregnancy diet during the first trimester to get plenty of this essential mineral. Vitamin D also supports healthy bone formation, and you need 600 IU per day. Fish, juice, milk and eggs are healthy sources of vitamin D.
Protein
While protein is most important during the second and third trimesters, it also is crucial during the first trimester. Protein encourages the proper growth of your unborn baby's muscles and tissues. You should aim to eat 71 g of protein per day while pregnant. Healthy sources of protein include lean meat, fish, eggs, beans, cottage cheese, low-fat milk, lentils, nuts and nut butters.
Iron
Your blood volume increases significantly while you are pregnant, which means that you need more iron. Iron helps your body form red blood cells, which helps your body get enough oxygen. Iron also helps your baby form her blood supply as well. You need 27 mg of iron each day throughout your first trimester. Get that amount from nutritious sources like lean meat, chicken, turkey, spinach, beans and fortified grain products.
