Essential Food to eat during pregnancy especially the first trimester

Essential Food to eat during pregnancy especially the first trimester
Pregnancy is a state when a fertilised egg develops in the uterus to form a human or a mammal. The entire process from fertilisation toĀ birthĀ takes an average of 266ā270 or maximum of 288 days, or about nine months.
During pregnancy, various things change in the human system which good nutrition can be a basis for the fetus to develop with no complications aside regular clinical check ups.
Although you are pregnant from the moment of conception, when a male spĆØrm fertilises your ovum or egg. The first trimester of pregnancy is countedĀ from the first day of your last period through to week 12. This is because most women who conceive naturally won’t know the date of conception.
During the first trimester a woman’s body experience a surge in hormones which can lead to nausea. The hormone progesterone in particular can trigger digestive discomfort, including constipation and reflux.
In early pregnancy, many pregnant women find no desire to eat some of the healthy foods they used to like, such as fresh veggies or lean meats.
During pregnancy, good nutrition is more important than ever. To support a healthy pregnancy and the baby’s development, there is the need for an expectant mother to include plenty of fruits, vegetables, whole grains, protein foods, and fat-free or low-fat dairy products in pregnancy diet.
In the first trimester, a babyās energy needs are still quite small so an expectant mother is supposed to eat aboutĀ 2,000 calories a dayĀ in the first trimester, though a health practitioner may recommend more depending on the activity level of the pregnant woman.
Focus on eating three meals a day, plus one or two snacks. If a pregnant woman does not crave for or has a trouble with portion sizes, then concentration should be on quality food, making sure that the food one eats is both nutritious and tastes good to your satisfaction.
In finding a nutritious food good for the baby and the expectant mother there is the needĀ to fill up onĀ essential pregnancy nutrients throughout the nine months, but in the first trimester, focus on Folic acid, Iron, Vitamin C, Calcium, Protein, Potassium and DHA.
1) Folic acid: This isĀ the most essential micronutrientĀ in terms of first trimester nutrition and prenatal nutrition in general. Thatās because folic acid also known as vitamin B9 or folate, when itās in food form plays a key role in preventing neural tube defects. To get the recommended 600 micrograms per day, take a prenatal vitamin daily and eat oranges, strawberries, green leafy vegetables, fortified breakfast cereals, kidney beans, nuts, cauliflower and beets.
2) Iron:Ā Iron is increasingly important as your blood supply ramps up to meet the demands of your growing baby. The goal ofĀ 27 milligrams per dayĀ can be a challenge to reach through food alone, so make sure youāre getting a solid dose of iron in your prenatal vitamin to reduce risk for pregnancy anemia. Work good sources like beef, chicken, eggs, tofu and spinach into your meal plan too.
3) Vitamin C:Ā C-rich foods like oranges, broccoli and strawberries promote bone and tissue development in your growing baby and boost the absorption of iron. You should aim forĀ 85 milligrams per day.
4) Calcium.Ā It’s critical for your babyās developing teeth and bones. Since your growing baby will take calcium from your own stores, too little calcium in your diet can result in brittle bones (osteoporosis) later on. You can generally get the recommended 1,000 milligrams per day through a well-balanced diet including milk, cheese, yogurt and dark leafy greens, but if you’re worried you might be falling short, ask your OB/GYN if youĀ should take a supplement.
5) Protein:Ā Itās key for muscle development for both you and your baby, and supports uterine tissue growth. Aim for about 75 grams per day. Good sources include eggs, Greek yogurt and chicken.
6) Potassium:Ā It teams up with sodium to help your body maintain proper fluid balance and also regulates blood pressure. Aim to getĀ 2,900 milligrams per dayĀ through your prenatal vitamin and foods like bananas, apricots and avocados.
7) DHA: Ā A key omega-3 fatty acid, DHA is found inĀ low-mercury fishĀ like anchovies, herring and sardines. You may be too queasy for seafood these days, so ask your doctor about taking a DHA supplement.
After the above quality nutrition food for the first trimester, a pregnant woman must eat the below food for the entire nine months to give birth to a healthy baby.
1) Eggs
Eggs are a great source ofĀ protein, a crucial part of your pregnancy diet. The amino acids that make up protein are the building blocks of the cells in your body ā and your baby’s.
Eggs also contain more than a dozen vitamins and minerals, includingĀ choline. Choline which is contained mostly in the yolks, so be sure to include them. it helps a baby’s brain and spinal cord develop properly, and helps prevent certain birth defects.
Combine eggs with whatever veggies and cheese you have on hand and you’ll have the makings of a frittata. Leftovers, if there are any, they are perfect for breakfast the next day.
Recipe:Ā Frittata with chard, red onion, and feta
Recipe:Ā Ratatouille with baked eggs
2) Salmon
Omega-3 fatty acidsĀ are crucial for your baby’s brain development and may even boost your mood. Salmon is an exceptionally good source. Salmon also providesĀ proteinĀ andĀ vitamin D, which your baby needs for healthy bones and teeth.
Salmon (as well as herring, trout, anchovies, sardines, and shad) is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week. Find out more aboutĀ eating fish safely during pregnancy.
Recipe:Ā Pan-seared salmon with lentils and leeks
Recipe:Ā Roasted salmon BLTs with herbed mayo
3) Beans
Beans ā includingĀ legumesĀ like lentils, peas, and peanuts ā are a good source ofĀ proteinĀ and an excellent source ofĀ iron,Ā folate,Ā potassium,Ā andĀ magnesium. They’re all important when you’re pregnant.
Beans are also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts:Ā constipationĀ andĀ hemorrhoids.
Try tossing edamame (cooked soybeans, which are also an excellent source ofĀ essential fatty acids) in soups, salads, or stir-fries. Or snack on roasted edamame.
Recipe:Ā Creamy white beans with sausage, broccolini, and bread crumbsĀ (extra easy, thanks to canned beans)
Recipe:Ā Tofu, broccoli, and sugar snap pea stir-fry
4) Sweet potatoes
Sweet potatoes get their orange colour from carotenoids, plant pigments that are converted toĀ vitamin AĀ in our bodies. Your baby needs vitamin A for healthy bones, lungs, eyes, and skin development. This sweet veggie is also a very good source ofĀ vitamin CĀ andĀ manganese, and a good source ofĀ vitamin B6Ā (which may help withĀ morning sickness),Ā potassium,Ā and fiber (especially if you keep the skin on).
Recipe:Ā Curried chickpea and sweet potato turnovers
Recipe:Ā Baked sweet potato friesĀ (not just for kids!)
5) Whole grains
Whole grainsĀ are high in fiber and nutrients, includingĀ B vitamins,Ā iron,Ā folic acidĀ (if fortified),Ā magnesium, the antioxidant vitamin E, and the mineral selenium. They also contain phytonutrients, plant compounds that protect cells.
Trade white bread for whole grain, and sample different kinds of whole grains ā from barley and buckwheat to oats and spelt ā in your pregnancy diet.
Recipe:Ā Chicken soup with farro and shiitake mushrooms
Recipe:Ā Quinoa with shrimp, tomato, and avocado
6) Walnuts
Walnuts are one of the richest sources of plant-basedĀ omega-3s. They’re also a good source ofĀ magnesium, fiber, andĀ proteinĀ (which you need more of now that you’re pregnant). Grab a handful of walnuts for an on-the-run snack, or toss some into a salad.
Check out other nuts, like almonds and pistachios, and nut and seed butters, like tahini, for similar benefits.
Recipe:Ā Kale salad with dried fruit and toasted almonds
7) Greek yogurt
Greek yogurt typically has twice theĀ proteinĀ of regular yogurt. Plus, it’s a great source of probiotics,Ā B vitamins,Ā phosphorus, andĀ calcium. Calcium helps keep your own bones strong and helps your baby develop a healthy skeleton.
Yogurt is a versatile breakfast ingredient and a wonderful addition to savory dishes too. Drinking milk is another good way to get calcium every day.
Recipe:Ā Roasted cauliflower steaks with herbed yogurt.
Recipe:Ā Honey-yogurt mustard dipping sauceĀ (baked chicken tenders optional)
8) Broccoli and dark leafy greens
Broccoli and dark leafy greens like spinach, kale, and Swiss chard are prenatal superfoods, loaded with vitamins and nutrients, includingĀ vitamins A,Ā C,Ā and K, as well asĀ calcium,Ā iron, andĀ folate. They’re also rich in antioxidants and fiber, which can ease constipation.
It’s easy to up the amount of dark leafy greens in your diet. Just chop the greens coarsely and toss into smoothies, soups, omelets, or stir-fries.
These recipes offer healthy options for comfort food.
Recipe:Ā Chicken and biscuits with Swiss chard
Recipe:Ā Roasted butternut squash and kale lasagna
9) Lean meats and poultry
Meat is an excellent source of high-qualityĀ proteinĀ and a good source ofĀ B vitamins,Ā iron, andĀ zinc. Iron delivers oxygen to the cells in your body, and you need more of it during pregnancy.
Look for cuts that are around 95 to 98 percent fat-free.
SkipĀ deli meats and hot dogs, though, unless they’re heated until steaming hot. There’s a small risk of infection from bacteria and parasites such asĀ listeria,Ā toxoplasma, or salmonella, which can be dangerous during pregnancy for you and your baby.
Recipe:Ā Steak fajitas with peppers and onions, featuring flank steak, a lean and flavorful cut of beef
Recipe:Ā Yellow curry with chicken, spinach, and butternut squash
Recipe:Ā Grilled chicken with pumpkin-seed pesto
10) Colorful fruits and veggies
Eating plenty of green, red, orange, yellow, and purpleĀ fruits and vegetablesĀ helps you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. Bell peppers, for example, are high inĀ vitamin CĀ (which will help you absorb iron), while berries are bursting with antioxidants. Salads are an easy way to combine colorful fruits and veggies.
ConsideringĀ buying organic produceĀ but concerned about cost? Check the Dirty Dozen list ofĀ 12 fruits and vegetablesĀ that might be worth the extra money because they have the most pesticide residue.
Recipe:Ā Steamed cod with spring veggies
Recipe:Ā Zucchini noodles with sesame sauce
11) Avocados
Avocados are high in monounsaturatedĀ fatty acidsĀ (the healthy fats), which help build your baby’s skin and brain. They’re also high in vitamin K, antioxidants, andĀ folate, which helps prevent certain birth defects.
Plagued byĀ leg cramps? TheĀ potassiumĀ in avocados might help.Ā Constipated? The fiber content is an antidote. Suffering fromĀ morning sickness? TheĀ vitamin B6Ā in avocados ā which is also good for your baby’s developing brain ā can helpĀ ease nausea.
Avocados deliver a lot of flavor, creamy texture, and nutrition. Try spreading on whole-grain toast, or add to salads and smoothies.
Recipe:Ā Carnitas with avocado and pico de gallo
Recipe:Ā Black bean and sweet potato tacos with avocado
12) Dried fruit
Portable and nutrient dense, dried fruit offers a good occasional alternative to the fresh fruit that’s so important in your pregnancy diet. Look for dried fruit without added sugar.
Depending on the dried fruit you choose, you’ll boost your diet with a variety of vitamins and minerals (likeĀ iron), as well as antioxidants and fiber. Prunes, for example, are a tried-and-true remedy for theĀ constipationĀ that plagues so many pregnant women.
Recipe:Ā Grilled pork tenderloin with barley and dried apricots
Recipe:Ā Turkey meatballs with prunes.
Eating well during pregnancy doesn’t mean eating a lot more. It is therefore important to note that starting off at a healthy weight, one does not need additional calories during the first trimester. A pregnant woman will need about 340 extra calories a day in the second trimester and about 450 extra calories a day in the third trimester.
There’s the need to know the nutritious food to eat during pregnancy. This will help in order not to give birth to a malnourished child as some foods can be dangerous to the fetus and the baby when one is pregnant so maintain a good balanced diet during pregnancy.
Source: www.spotonnews.net