Also, a lot is happening during these first 13 weeks of the baby's life. By the end of the first trimester, the baby will have fingernails, hair, all major systems and organs are developing and taking shape, and the baby will have already started developing his or her reproductive system — that is a whole lot of big things in just those first 13 weeks.
While we are about to talk about some specifics that are great for you during your first trimester… the most important thing is to eat what you can and what gets you through. If all you can tolerate is crackers and toast — girl, go for it. If baked potatoes and peanut butter sandwiches is what you live on- that is great! Eating what YOU can tolerate is key.
Eat what you can and whenever you need to. This is not the time to worry about the what or the when — listen to your body, and do what it needs. Our bodies are so smart that they will use stored nutrients from pre-pregnancy to help grow that baby, so do not stress about foods you can or cannot tolerate during the first trimester.
Survival is the goal here! However, for some women, first trimester symptoms can be pretty mild with very few food aversions or nausea and vomiting. You'll want to continue eating a diet with fiber-rich carbohydrates, healthy fats, and high-quality proteins. Continue to focus on fueling your body to feel your best and maintain balanced blood sugars and energy levels as able. Many of the key nutrients for the first trimester are found in high-quality proteins and healthy fats — choline, vitamin B12, iron, omega-3 fatty acids.
Folic acid is another important nutrient that can be found in green leafy veggies and citrus fruits. Again, we say all of these things to encourage you if you are able to tolerate them. If you cannot, do not stress. Your body is brilliant and so efficient — so take care of you and let your body do the rest.
Fruit is an awesome thing to eat during the first trimester — it is packed with nutrients and often can be more easily tolerated than vegetables. All of the vitamins and minerals found in fruits are so beneficial for momma and baby — so fruits of all shapes and sizes are for sure a green light. During this first trimester, blood volume will increase to help support the pregnancy.
Coconut water with magnesium citrate is a great way to naturally replenish your electrolytes at this time as your blood volume is increasing. Low electrolytes can add to the headaches that many experience in the first trimester and cause muscle twitching.
There are a few foods that pregnant women are encouraged to avoid throughout their entire pregnancy for a couple of different reasons. Here is a list of foods that are recommended to avoid during pregnancy according to the American Pregnancy Association:. Yes, this list is extensive and takes out many different foods, and you may have even seen friends or family consume some of these items while they were pregnant.
It is up to you and your doctor what you decide to consume, and we recommend that you always, always, always check with your doctor and follow their recommendations. We are not your medical professional — the one that sees you and knows you is the best one to listen to. Easily summed up: Listen to your body and fuel it accordingly. That will be the leading recommendation from us for most of pregnancy.
Include at least one citrus fruit orange, grapefruit, tangerine each day because citrus fruits are rich in vitamin C.
Limit fruit juice consumption to no more than 1 cup a day; juice is high in calories compared with whole fruit, and it does not deliver the fiber that whole fruit does. Vegetables: servings a day. To get the greatest range of nutrients, think of a rainbow as you fill your plate with vegetables.
Choose vegetables that are dark green broccoli, kale, spinach , orange carrots, sweet potatoes, pumpkin, winter squash , yellow corn, yellow peppers , and red tomatoes, red peppers. Dairy foods: 3 servings a day. Dairy foods provide the calcium that your baby needs to grow and that you need to keep your bones strong. To get sufficient calcium, drink milk and eat yogurt and cheese. To save on calories and saturated fat, choose low-fat or non-fat dairy products. If you are lactose intolerant and can't digest milk, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soymilk.
Protein: servings a day. Select lean meats, poultry, fish, and eggs prepared with minimal amounts of fat. Beans pinto, kidney, black, garbanzo are also a good source of protein, as are lentils, split peas, nuts, and seeds. Whole grains: 3 servings a day.
It is recommended that you eat a minimum of six servings of grains per day; at least 50 percent of those grains should be whole grains. Whole grain breads, cereals, crackers, and pasta provide fiber, which is very important during pregnancy.
Eating a variety of fiber-containing foods helps maintain proper bowel function and can reduce your chances of developing constipation and hemorrhoids. As often as possible, select whole grain foods over those made with white flour. Choose foods with healthy fats like nuts, seeds, avocado, fatty fish, and corn or olive oil. Drink plenty of fluids. Make water your drink of choice. Avoid sodas and other sweetened drinks.
Choose foods that have important vitamins for your baby, such as calcium, iron, and folate. Dairy products, tofu, canned fish with bones, almonds, broccoli, dark leafy greens, corn tortillas, and fortified orange juice are good sources of calcium. Beef, poultry, liver, spinach, lentils, dried beans, fortified cereals, and dried fruits are rich in iron. Dark leafy greens, broccoli, asparagus, liver, fortified cereals, orange juice, peanuts, and almonds are good sources of folate.
Choose fish that are lower in mercury. These include salmon, rainbow trout, pollock, herring, shrimp, mussels, clams, oysters, and canned "light" tuna. Avoid foods that could harm your baby. Do not eat raw or undercooked meat, chicken, or fish such as sushi or raw oysters. Do not eat raw eggs or foods that contain raw eggs, such as Caesar dressing. Do not eat raw sprouts, especially alfalfa sprouts. Do not eat soft cheeses and unpasteurized dairy foods, such as Brie, feta, or blue cheese.
Limit how much high-mercury fish you eat. Do not eat more than g 5. These include fresh or frozen tuna not canned "light" tuna , shark, swordfish, marlin, orange roughy, and escolar. Do not eat more than g Avoid caffeine, or limit your intake to mg or about 2 cups of coffee or tea each day. Protect yourself and your baby Do not touch kitty litter or cat feces. They can cause an infection that could harm your baby. High body temperature can be harmful to your baby. So if you want to use a sauna or hot tub, be sure to talk to your doctor or midwife about how to use it safely.
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