When first pregnant, so much of the advice women are given is about foods to avoid, particularly those that pose a risk of Listeriosis. But ladies here’s a good news story. Here is a glorious list of food you can and should get your mitts on, and importantly why they are so good for you and your baby in your first trimester.
Why nutrition is so important in the early stages of pregnancy
The old adage of “eating for two” goes far beyond quantity. In fact, it is more to do with eating nutrient dense food rather than more calories. Why? Well firstly, there are guidelines around healthy weight gain during pregnancy, and secondly, the first 13 weeks of a pregnancy are crucial for your developing baby. By the end of the first trimester, your baby will be as big as a lemon, have arms and legs, toenails and even fingerprints. During this time, the foundations for a new human being-brains, bones, teeth and nervous system are well and truly being laid. It is going to need all the vitamins and minerals you can supply for healthy development.
Foods to eat when pregnant first trimester
Folate rich foods
Why folate?
Folate (vitamin B9) plays a vital role in blood cell production which is critical for preventing neural tube (brain and spine) defects in a growing foetus. Many obstetricians also recommend a folic acid supplement leading up to and during pregnancy.
Where to find?
- Fortified cereals
- Dark green vegetables such as spinach, kale, rocket, silverbeet, broccoli, and asparagus
- Legumes
- Citrus fruit
- Prenatal vitamins
High calcium foods
Why calcium?
Calcium is what enables your baby to grow strong bones and teeth as well as heart, nerves and muscles. They baby will draw what it needs from you, leaving you with a deficit if you are not getting your required amount, (1,000 milligrams per day) Greek yoghurt is the rock star in this category as it’s particularly high in. calcium and some have the added benefit of probiotics which helps with digestion.
Where to find?
- Milk
- Yoghurt
- Cheese
- Leafy green veggies
Protein
Why protein?
Protein is crucial throughout every stage of your pregnancy. It is the amino acids that make up the cells in your baby’s body. You also need protein to support your body and all the hard work it is doing to form a new human.
Where to find?
- Meat
- Poultry
- Fish
- Nuts
- Eggs
- Cheese
- Legumes
Foods containing Iron
Why iron?
Blood volume increases significantly in pregnant women. To make more blood cells you need iron. Iron can be hard to absorb so many women take additional iron supplements and vitamin B12 to aid with absorption. Low levels of iron are notorious. for causing a naemia which can lead to premature labour and low birth weight.
Where to find?
- Meat
- Green leafs such as spinach, kale, rocket and silverbeet
- Nuts and seeds
- Wholemeal bread and muesli
Vitamin C dense foods
Why Vitamin C?
Vitamin C helps your body absorb iron as well as being great for skin and the immune system. Berries are a top choice here as they are low carb, low GI so will not raise your blood sugar.
Where to find?
- Berries
- Oranges
- Kiwi fruit
- Tomatoes
- Broccoli
- Brussel
- sprouts
Vitamin D dense foods
Why Vitamin D ?
Vitamin D promotes bone strength. An insufficient amount of vitamin D can lead to bone issues such as rickets in newborns.
Where to find?
- Fish (Salmon is great)
- Milk
- Eggs
Whole foods
Why whole foods?
Sidestep processed foods-which are often high in sugar, transfats, additives and chemicals-and you cannot go wrong. Foods like eggs, avocados, nuts, meat, fish, fruit, vegetables and whole grains are the only way to fly. Not only do they have all the micronutrients you need, they are low in sugar and salt and contain fibre that will keep you satiated for longer. Eggs are the standout here as they are high in protein and contain dozens of vitamins and minerals that assist with your baby’s brain development.
Where to find?
- Eggs
- Avocados
- Nuts
- Beef, pork, chicken and fish
- Brown rice
- Wholemeal bread
So, while you can’t eat with supreme abandon, now you know what to eat when pregnant first trimester to turbo charge the health of your baby and yourself.
If you find yourself running low on inspo, The Whole 9 Months is a wonderful resource for a well- nourished pregnancy. With a forward by Jessica Alba, this cookbook contains loads of ideas for breakfast, lunch and dinner.
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