The diet during the first month of pregnancy affects the health of the developing fetus. Our list of first-month-pregnancy food tips and ideas will motivate you at this stage when you are looking forward to nurturing a beautiful, healthy baby.
Most people around will tell you how first-month pregnancy food should be packed with nutrition, vitamins, minerals, carbohydrate, fat, and protein without too many calories. This is an ideal diet essentially required for the fetus to grow.
Be well informed about what you eat.
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Here’s how your food should look like during the first month of pregnancy:
1. Rainbow Foods
According to Sugandha Sethi, 28, mom to a 3-month-old baby, “My gynecologist would always recommend a bowl full of colorful foods (including fruits) on a daily basis.” Not only does a varied (and colorful) diet provide you and your baby with all the important nutrients, but a wholesome mix which also introduces your ‘bun-in-the-oven’ to new tastes via the amniotic fluid. Rainbow fruits, especially are the perfect first-month pregnancy food and top the pregnancy diet chart. Steer clear of pesticide-laced foods.
According to Ritika Bhambri, a Delhi-based nutritionist, “the types of produce harboring the highest pesticide concentrations tend to be fruits and vegetables with thin skins, such as peaches, apples, bell peppers, and strawberries.” So, limit your exposure to pesticides by choosing organic and fresh produce. You should target eating natural products 3-4 times each day. Include at least one citrus fruit in your first-month pregnancy diet as the assortment rich in vitamin C builds the immunity of a mom-to-be and her little baby. Also eat whole or chopped fruits like apples, oranges, bananas, muskmelon, avocado, pomegranate, guava, sweet lime, and strawberries. Although ripe papaya can be a beneficial part of nutrition for pregnant women, unripe papaya can be very dangerous. Unripe papaya trigger marked uterine contractions, leading to early labor.
Similarly, follow a rainbow-colored veggie diet which should include sweet potatoes, carrots. Pumpkins are orange in color, broccoli, radish leaves, coriander, Spinach which are green in color. Corn and yellow peppers and Red peppers and tomatoes. Your aim should be eating 3 -5 servings of vegetables each day.
2. Dairy Products and liquid intake
You need extra protein and calcium to meet the growing needs of the fetus. Yogurt, especially Greek yogurt is particularly beneficial for pregnant women. It contains more calcium than most other dairy products.
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt. Milk also is an amazing source of vitamins, calcium, folic acid, proteins, and vitamin D. You can play with flavors of milk by adding some fruits to increase the nutritive content of milk.
Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated. During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it’s important to stay properly hydrated. Adequate hydration may also help prevent constipation and urinary tract infections.
3. Do load up on the "big 5" nutrients: folate, calcium, iron, zinc, and fiber
No nutrient is as vital as folate as this can reduce the risk of neural tube defects. Get your daily dose from beans and legumes, citrus fruits and juices, whole grains, dark green leafy vegetables. Your daily dose of calcium from low-fat dairy products, dark green vegetables plays a role when your baby's bone and tooth development reaches its peak.
Iron is a magical ingredient required by both mother and the fetus in the first month of pregnancy diet. Consider eating oatmeal on a daily basis, and other food like chicken, beans, dry fruits, mutton. There is a higher production of blood during pregnancy and added pressure on kidneys to pump more blood to the heart. Your zinc requirement increases by 50 percent to 15 milligrams per day when you're pregnant. Include nuts, whole grains, and legumes in your diet to fight the zinc deficiencies.
Fiber (found in fruits, vegetables, and whole grains such as millets) help prevent constipation, a common pregnancy complaint. Ragi (aka Finger Millets) is particularly nutritious, helps in the overall growth and development of the baby, It contains protein, calcium, and Iron, is gluten-free, low on fat and easily absorbable and digested.
4. Your daily dose of omega-3 fatty acids
One piece of dried fruit has the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form. Therefore, one serving of dried fruit can provide a high percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium. A rich omega 3 diet can boost your child's brain development like leading to better vision and memory.
Two Don'ts of Nutrition During First Month Pregnancy Food Tips and Ideas
1. Don't "eat for two"
Half of the women gain weight during pregnancy which leads to a risk for the kids to have a higher risk of obesity later in life, according to research. Focus on foods that were high in protein and high in fiber to help keep you full.
2. Don't overdose on refined carbs
Food that spikes your blood sugar glucose levels if consumed may result in the fatter newborn who is at greater risk of being overweight as they grow up. Choose and pick what you eat like unrefined grains such as oatmeal, brown rice, quinoa, and whole-wheat tortillas.
Follow a good eating routine. Manage food cravings and food aversions and tackle the ‘eat whatever you want’ stereotype. Combat your food cravings with healthier options because junk food does not give you the nutrition you require. Grace and embrace all the changes your body is going to undergo and we wish you happiness in this journey of yours.