Dietary guidelines for the first trimester - Dhanalakshmi Umachandran M.Sc., M.Phil. Foods and Nutrition Consultant Nutritionist and Dietician

The first trimester of pregnancy can sometimes be a roller coaster ride as you adjust to your changing body. Hormone fluctuations, nausea, fatigue and food aversions could be some of the challenges at this time. Following a healthy diet and guided exercise routine is important during pregnancy. Each food has a different set of nutrients, vital for the health of the growing baby. #pregnancynutrition #pregnancydiet

Nutrition and Diet Sep 19, 2023 0 285 Add to Reading List

Dietary guidelines for the first trimester

The first trimester of pregnancy can sometimes be a roller coaster ride as you adjust to your changing body. Hormone fluctuations, nausea, fatigue and food aversions could be some of the challenges at this time. Following a healthy diet and guided exercise routine is important during pregnancy. You may not feel like having a full meal, but it is important that you include a variety of healthy foods in your diet, so that you get a variety of nutrients. All these nutrients are necessary for good health. Each food has a different set of nutrients, vital for the health of the growing baby.

AIM FOR BALANCE- Having a balanced diet is always important during pregnancy, so it is important to include the following- fruit, vegetables, healthy fat, lean protein, whole grains, and, dairy. Focus on quality nutrition from whole foods.

HEALTHY CARBOHYDRATES- They are your primary source of energy. Try including unpolished rice, whole wheat atta, oats, ragi, jowar, bajra, broken wheat (daliya) and quinoa in your diet.

POWER PROTEIN – This forms the building blocks of cells and muscle for the growing baby. For the mother it helps in uterine tissue growth. Include one type of lean protein in every meal, like- daals, pulses, legumes, dairy products [milk, curd, buttermilk, yogurt, paneer] and eggs.

If you are nonvegetarian, you can include lean cuts of skinless chicken, and fish 1-2 times a week in your meal pattern.

FRESH FRUIT- Fruit is full of nutrients and fiber. Include a variety- watermelon, grapes, banana, mango, sapota, custard apple, orange, grapefruit [narthangai/ citron], musambi, fresh amla, guava, jamun, muskmelon, apples, pears, kiwi, berries (Have 2 portions of these fruit every day).

Avoid pineapple and papaya during the course of your pregnancy.

COLOURFUL VEGETABLES- Aim for 4-5 servings of vegetables daily, this includes green leafy vegetables which are full of fibre and nutrients. Choose various brightly coloured vegetables. Try to buy different variety of vegetables. Limit on the starchy ones as they may cause digestive discomfort.

Go for steamed salads or stir-fried vegetables to prevent food contamination. During pregnancy immunity is slightly lowered. Also, cooked foods are easier to digest, it helps minimize digestive discomfort.

DAIRY- Include dairy products like milk, curd, yoghurt and buttermilk. These are good sources of proteins, calcium and probiotics.

FAT- Oil, butter, ghee- 3-4 tsp., of any of these per day.

SUGAR- Table sugar, honey, jaggery – 2 tsp./ day.

HYDRATION- Drink up! You need to drink a minimum of 2 L of water every day to remove toxins and stay hydrated. Always carry a water bottle with you and sip from it regularly.

FITNESS- Exercise can be done under the recommendation of your doctor.

IMPORTANT MICRONUTRIENTS:

Folic Acid/Folate: Perhaps one of the best-known vitamins necessary for pregnancy is folic acid, the common supplement form of naturally occurring folate, which is found in many foods. The supplement needs to be taken 3-6 months prior to conceiving as per your gynaecologists' recommendation. Include dark leafy greens, beans, broccoli, beetroot greens, legumes, nuts and lentils in your diet to get the recommended 600 mcg each day.

✓ Iron: During pregnancy, maternal blood volume increases which is why iron is needed. It helps avoid anemia and is important for RBC production. During pregnancy iron requirements are 27 mg a day.

Food sources: Lentils, spinach, sesame seeds, rajmah, pumpkin seeds and beans, dates, dry fruits, beetroot, liver, chicken, fish. Pair iron rich foods with vitamin C sources for better absorption. Foods with vitamin C include- lime, citrus fruits, capsicum, strawberry, kiwi, tamarind [imli] and tomatoes.

✓ Essential Fatty Acids: Omega-3 acids have been shown to be beneficial for brain development of the foetus. Include olive oil soy bean, avocado, flaxseeds, almonds, walnuts and small fish [sardines and anchovies].

✓ Vitamin D: Vitamin D impacts a pregnant woman’s blood pressure, brain function, immunity and mood which is why it is important for women to ensure they are consuming sufficient Vitamin D within their diets. This nutrient helps in strong bone formation and increases calcium absorption from the foods eaten. This nutrient is produced on the skin when it is exposed to sunlight. Try and get 10 minutes of safe sunlight exposure any time between 11 am to 2 pm.

✓ Calcium: During pregnancy, a mother’s body uses calcium from her own bones to support the development of the baby. This is why calcium supplementation is recommended during pregnancy; in addition to supporting the bone development of the baby, it also helps to prevent maternal bone loss. Calcium has also been shown to support the nervous, circulatory and muscular systems, as well as help develop normal heart rhythm and blood-clotting abilities. Vitamin D helps in better calcium absorption.

✓ Iodine: Within the first trimester of pregnancy, the baby’s thyroid becomes active, and the only source of thyroid hormone to the baby is directly from the mother. Thyroid hormones are required for healthy brain function and brain development. Ensure that you use only iodized salt.

To know more about a complete nutritional guideline to be followed during pregnancy visit : https://preemienmom.com/feed-the-belly-the-right-way

COMMON COMPLAINTS:

Lack of appetite and morning sickness or nausea is seen in this trimester, here are some helpful tips.

Eat 3 small meals and 2 healthy snacks during the day, this will help balance the days calories and provide a constant supply of energy.

Avoid sour, spicy or oily foods as this could cause digestive discomfort and increase acidity and heartburn.

Keep dry snacks handy to help with nausea. Ginger tea can also help relieve nausea.

Drink enough water and healthy fluids to prevent dehydration. Include- buttermilk, unsweetened lime water, unstrained fresh fruit or vegetable juices and healthy home-made soups.