A Healthy Eating Guide for the First Trimester

2 min read

A Healthy Eating Guide for the First Trimester

While you might try to justify your adventurous eating habits because you’re pregnant,you have to admit that those bags of crisps and chocolate bars aren’t really providing you with any nourishment, only empty calories.

A healthy diet is necessary for your baby.

After all, being pregnant is no reason why you should give up on your gorgeous figure.

The First Trimester Food Guide

- Fruits

Fresh or frozen fruit is a good choice. But if you’re craving for some canned fruit, go with a product that’s canned in 100% natural juice, and not heavy syrup. Try eating one citrus fruit a day at least so you get a part of your daily vitamin C content. That could be a grapefruit, tangerine or an orange.

If you’d rather have fruit juices, drink no more than one cup each day. Juices have higher calories, more than their raw source because of added preservatives and such. We recommend 3–4 servings a day, with a medium piece of fruit equaling to one serving.

- Vegetables

For the right nutrition, have a rainbow range of vegetables 3-5 times a day. Of course, you’ll first start with your greens such as kale, spinach and broccoli.

Then you’ll go with orange vegetables like pumpkin, sweet potatoes and carrots etc. After that, some yellow veggies such as corn and reds like tomatoes and red peppers, and so on.

If you’re in the mood for something crunchy and chewy, chop up some leafy vegetables such as spinach or iceberg lettuce. One serving should equal to a half cup of cooked or raw, chopped vegetables.

- Dairy

Dairy means calcium, which you definitely need during your pregnancy. Drink milk, eat cheese or yogurt. Stick to non-fat milk products and have some sort of diary product thrice a day. If you can’t have milk, find lactose-free substitutes and foods that are calcium fortified, such as soymilk. One serving equals a cup of milk.

- Proteins

Never say no to proteins. This includes your regular sources such as eggs, fish, poultry, lens meats etc. that have a minimal amount of fat.

Have black, garbanzo or kidney beans and lentils, split peas, nuts and seeds. We recommend at least 2-3 servings per day, with one serving equaling to 2-3 ounces of poultry, meat or fish. That’s about the size of a regular deck of cards.

- Grains

Fiber-rich foods are important if you want to reduce your chances of getting hemorrhoids or developing constipation. Whole grains help you maintain proper bowel function, so doctors usually recommend that you have around 3 servings per day. This would include cereals (not sugary ones), pasta, crackers and whole grain breads, rather than white flour bread. One serving equals to a single slice of bread or a ½ cup of cooked rice or pasta.

Maintain Your Comfort

Ask your doctor about other things that would make your pregnancy more relaxed. Physical and emotional comfort is crucial for a happy pregnancy.

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