What To Eat In The First Months Of Pregnancy
What to eat in the first months of pregnancy? Adopting a healthy diet at this stage is essential for the proper development of the baby’s organs. Over time, several myths have arisen around this topic that can also lead to poor food choices. Although it is true that caloric needs increase, it is not necessary to “eat for two” or run into excesses.
As with other healthy diets, the secret lies in combining high quality foods, capable of providing all the energy and nutrients needed in this delicate phase. These measures allow to avoid any complications for the health of the mother and the fetus, in addition to the typical annoyances of pregnancy, such as fatigue, nausea and constipation. But what are the recommended foods? Find out in the next few lines what to eat in the first months of pregnancy. Take note!
Why is it so important to take care of nutrition in the first months of pregnancy?
Pregnant women must be well aware of the role that nutrition plays in the development of the baby. This phase involves some special nutritional needs that can interfere with both the health of the fetus and the physical changes of the mother.
It is therefore essential to understand how to plan good nutrition for the first months of pregnancy. It should be taken into account that the number of calories increases slightly (about 150 more per day) and an additional dose of nutrients such as folic acid and iron is required.
It’s not okay to skip meals or eat twice as much. Although these extreme behaviors have always existed, nowadays the importance of having well-balanced meals, in adequate portions and with the correct caloric intake is emphasized.
What to eat in the first months of pregnancy
Now that we understand why it is so important to take care of nutrition in the first months of pregnancy; the next step is to obtain the information necessary to plan a well balanced diet that meets the basic requirements of this phase.
Vary the foods
One of the fundamental pillars of any balanced diet lies in the choice of varied foods, which meet all the nutritional needs of the body. During pregnancy, it is essential to increase your intake of the following sources:
- Fatty acids.
- Proteins.
- Iron.
- Football.
- Folic acid.
In general, all food groups can be included as long as appropriate combinations are created. For example, instead of consuming too many carbohydrates, you can increase your portions of fruit and vegetables. Recommended foods are:
- Whole grains.
- Fresh fruits and vegetables.
- Low-fat dairy products.
- Lean meats.
- Fatty fish.
- Nuts and seeds.
Drink plenty of fluids
Consuming healthful beverages is key during pregnancy. Water participates in the functions of the main organs and in the process of formation of the fetus.
The daily intake of a good amount of fluids helps to maintain a feeling of energy. At the same time, it prevents typical ailments such as constipation and water retention. The ideal would be to drink between 8 and 10 glasses of water a day, alone or in infusions.
Eat at regular intervals
Fasting or skipping one of the main meals can be very dangerous in the first months of pregnancy. In fact, it should be avoided both during pregnancy and while breastfeeding.
Regular meals are recommended, dividing portions into five or six meals a day. As usual, you will have to eat the three main courses plus a snack in the morning and one in the afternoon.
You will also have to increase the calorie content of each dish, but don’t overdo it. The ideal is to add a maximum of 200 calories to your normal daily amount.
What to eat in the first months of pregnancy: the role of vitamin and mineral supplements
The need for vitamins and minerals also varies slightly during pregnancy. Although most of the nutrients can be obtained from a healthy diet, sometimes it is necessary to resort to supplements to absorb the necessary quantities.
During the first months of pregnancy, the need for calcium goes from 1,000 to 1,200 milligrams; folates increase from 170 to 400 micrograms; Iron increases considerably, so the required amount will need to be determined by a doctor.
Are you worried about nutrition in the first months of pregnancy? In addition to putting into practice the recommendations we have given you, remember to avoid the consumption of alcoholic beverages, saturated fats and foods that are too spicy. Keep in mind that you can always vary the diet according to your needs. If you have specific problems or still have doubts, consult a nutritionist.
