Pregnancy is a phase when you need the right balance of nutrients and you need to be careful about what to eat and what to avoid during pregnancy, especially during the first trimester. Although, there is a large number of food that would be beneficial to you and the baby many of the food items can cause harm too. 

Here is  sample diet chart for the first trimester of pregnancy. 

Food type                Serving                    Food Variety that can be consumed

1. Fruits                       2-3 servings            Fresh, frozen, and canned, juices, include at least one citrus fruit

2. Vegetables              3-5 servings            Cooked vegetables

3. Dairy                       3 cups                     Milk, yoghurt, cheese, fortified soy milk

4. Protein                    2-3 cups                  Beans, meats, lentils, fish, poultry, nuts, seeds,

5. Whole Grains          3 servings               Whole-grain bread, cereals, crackers

  Nutrients that you need during your pregnancy: A woman’s body needs a sufficient amount of protein, folic acid, Vitamin D, and Vitamin A during the third trimester of pregnancy. All these nutrients can be get through prenatal vitamins and essential supplements. 

• Prenatal Vitamin

 Prenatal vitamins provide you with 400 mcg of folic acid and 10 mcg of Vitamin D per day. You can ask your doctor to prescribe multivitamins. 

• Essential supplements

 Check the labels of the bottle of supplements to see if calcium, iodine, iron, magnesium, potassium, riboflavin, also known as B2, thiamine, also known as B1, Vitamin A, Vitamin B6, Zinc, Vitamin B-12, Vitamin C, and Vitamin D are present in the supplements while consuming supplements during your pregnancy. 

Read More: FOOD AND DRINKS TO HELP WITH MORNING SICKNESS DURING PREGNANCY BY STAR OF BABY

Food that you should avoid during the first trimester of pregnancy

 Food that you should avoid during the first trimester of pregnancy. 

• Fish containing mercury, such as swordfish and shark

• Raw or undercooked shellfish and eggs

• Raw meats and poultry

• Milk that is not pasteurised

• Soft cheeses such as brie, feta, or blue cheese that are unpasteurised

• Raw sprouts

• Fruits and vegetables that are not washed properly

• Papaya

• Pineapple

• Black grapes

• Eggplant

• Cabbage and lettuce

• Excess caffeine

• Sugary food such as desserts and sweetened beverages

 Read More: Foods that you should avoid during pregnancy by Star of Baby

FOOD TO EAT DURING THE FIRST TRIMESTER OF PREGNANCY

 During pregnancy, women need to consume about 300 extra calories, than normal. They need to consume complex carbohydrates like whole-grain bread,  vegetables, beans, and legumes. Here are the food items that you must consume during the first trimester of pregnancy. 

Read More: Pregnancy Diet During the Second Trimester: Nourishing Yourself and Your Growing Baby

Vegetables 

Vegetables play an important role during the first trimester. It is a must to have about three to five servings of different vegetables daily. It is advised to all pregnant women to eat spinach regularly as it is a great source of folic acid. Broccoli helps in the formation of red blood cells in the baby as it is rich in iron which happens during the first trimester of pregnancy. Green peas, tomatoes, red, green, and yellow bell peppers, asparagus, and sweet potatoes are all highly recommended during the first trimester of pregnancy.  

Note:- Women, experiencing hypothyroidism should skip the broccoli 

Fruits 

All women should eat fruits during their pregnancy, especially during the first trimester. At least three servings of fruits should be consumed per day. Citrus fruits are a must to be added to the diet chart of their pregnancy as they are a good source of folic acid. You can have grapefruits, oranges, and sweet limes. Avocados, bananas, pears, cantaloupes, cherries, grapes, guavas, apples, watermelons, pomegranates, and mangoes. 

3. Non-vegetarian 

Non-vegetarian food such as warm chicken soup, eggs, and lean meats can be added to your diet chart for the first trimester of pregnancy. Make sure that the food you consume I cooked properly to avoid any kind of digestion issues. Fish is rich in omega-3 fatty acids but avoid high mercury content fish.

 Read More: AN AFFORDABLE PRICE RANGE OF THE BEST WEARABLE BREAST PUMPS IN INDIA By Star of Baby

4. Dairy products 

Calcium is the most important thing that you need throughout your pregnancy as it helps to develop the muscles and bones of the baby. Cottage cheese is a good source of protein that can be added to your pregnancy diet chart. Also, yoghurt, curd, low-fat milk, and different varieties of cheese can be consumed during the first trimester of pregnancy.  

5. Whole grains 

Whole wheat, oats, barley, corn, millet, and rice are the food that you should add to your pregnancy diet including lentils in the form of soup or cutlets. Grains are also essential during the first trimester of your pregnancy which will provide you with energy and will help your baby with the growth of the placenta.

6. Protein 

All pregnant women need to get at least two servings of proteins daily. Eggs, cottage fish, meats, nuts, poultry, milk, and peanut butter are great sources of protein. You can get a sufficient amount of protein through these food items during the first trimester of your pregnancy. 

7. Other foods 

Women experience nausea and morning sickness throughout the first trimester of their pregnancy. Food items, such as ginger ale, crackers, pretzels, and flavoured popsicles can help them to get relief.