Throughout pregnancy, nutrition is one of the most important factors for both the mother’s health and the baby’s growth. So, what should mothers eat in the first trimester to ensure proper nutrition? Let Wilimedia guide you through the essentials.

1. Is a Pregnancy Diet in the First Trimester Important?

According to experts, the first trimester is crucial for the baby’s organ formation and overall development in the months to come. Providing proper nutrition during this time not only supports fetal growth but also boosts the mother’s immunity.

This period, also known as the first trimester, includes the formation of key organs such as the heart, spinal cord, brain, liver, and lungs. While fetal development is rapid, the fetus is also highly vulnerable during this time. So, what should mothers eat to ensure a healthy and safe pregnancy?

2. Nutrients to Be Supplemented in the First Trimester of Pregnancy

The recommended weight gain for expectant mothers in the first trimester is from 0 to 1 kg. However, this is not advised for those who are overweight or obese.

A pregnant woman’s meal plan during the first trimester must include the following nutrients:

Calcium

Calcium supports blood clotting, the mother’s nervous system, and strengthens bones. During this period, calcium intake should be around 800–1000 mg per day. Calcium needs will gradually increase as pregnancy progresses.

Insufficient calcium can lead to joint pain in the mother, slow fetal weight gain, and delayed development.

Folic Acid

Folic acid should be taken continuously throughout pregnancy. This nutrient plays an essential role in the development of the baby’s nervous system and reduces the risk of neural tube defects or spina bifida. Therefore, proper folic acid intake is crucial. In the first trimester, expectant mothers should consume about 500 mcg daily for optimal fetal development.

Iron

Iron is a key nutrient in the first-trimester meal plan. It aids in the production of new blood cells and ensures that oxygen is delivered to the baby’s developing organs. A lack of iron can lead to symptoms like paleness, fatigue, poor appetite, and insomnia in the mother, while the baby may be at risk of low birth weight, premature birth, and poor development. Experts recommend a daily intake of 30–60 mg of iron.

Protein

During the pregnancy period, protein should be consumed regularly to support the baby’s tissue development and promote the growth of the mother’s breast and uterine tissue.

Prenatal Multivitamins

Mothers should consult their doctor and begin taking prenatal multivitamins if their regular meals do not supply adequate nutrients.

3. What Should Mothers Eat in the First Trimester?

During the first trimester, expectant mothers should prioritize the following food groups:

• Dark leafy greens (e.g., cabbage, spinach, broccoli, kale) for vitamins, minerals, and iron
• Various beans (e.g., yardlong beans, green beans, okra, lentils)
• Folic acid-rich foods: asparagus, bell peppers, mushrooms, beef liver, bananas, avocados
• Iron-rich foods: red meat, tofu, dark chocolate
• Fish such as herring, mackerel, and salmon for Omega-3s
• Protein-rich foods: beef, chicken eggs, milk, and dairy products
• Whole grains and seeds (e.g., walnuts, almonds, macadamia nuts) for omega-3 fatty acids and fiber
• Fresh fruits and vegetables, especially berries and citrus fruits
• Calcium and vitamin D sources: eggs, shrimp, fish, crabs, milk, leafy greens, beans. Sun exposure also helps with vitamin D absorption.
• Vitamin C: helps reduce cold symptoms and supports fetal bone health (found in various vegetables and fruits)

4. Notes on Building a First Trimester Meal Plan

The following points should be noted for a safe and effective first-trimester diet:

• To help pregnant women not feel uncomfortable, prioritize using easily digestible foods.
• Choose easily digestible foods to avoid discomfort.
• Ensure all food is thoroughly cooked to prevent infections or food poisoning.
• If experiencing morning sickness, break meals into smaller portions throughout the day.
• Avoid drinking water during meals, as it may cause early satiety. Drink water before meals to aid digestion.
• Drink about 2 liters of water daily. Fresh juice or plant-based milk can also help maintain hydration.

In parallel, issues related to restrictions and diets of pregnant women include:

• Limit fried, greasy, spicy, and unsanitary foods.
• Reduce salt and sugar intake to prevent gestational diabetes and hypertension.
• Avoid fish high in mercury, as it can harm the baby’s nervous system.
• Refrain from alcohol, tobacco, and stimulants during pregnancy and breastfeeding.
• Eat in moderation to avoid bloating and indigestion.

5. What Should Pregnant Women Drink?

Drinking plenty of water during the first trimester is essential for the health of both mother and baby. Even though plain water contains no sugar or calories, it plays a vital role in hydration.

Dehydration can cause headaches, dizziness, nausea, and cramps. Staying well-hydrated also helps reduce the risk of vaginal and urinary tract infections.

5.1. Sugarcane Juice

Pregnant women can drink sugarcane juice in the first three months of pregnancy. Sugarcane juice contains many minerals, including potassium, iron, calcium, and vitamins A, B, and C. In the first 3 months, it is especially possible to reduce symptoms of morning sickness and nausea by mixing sugarcane juice with ginger juice and drinking it several times a day. At the same time, sugarcane juice helps pregnant women eat better.

Sugarcane juice not only helps reduce nausea but also helps digestion and prevents constipation. Therefore, sugarcane juice is a great choice for pregnant women with constipation.

However, due to the high sugar content of sugarcane juice, mothers should only drink about 100-150 ml per day. To avoid cold stomach and discomfort, do not drink it early in the morning or in the evening. Of course, pregnant women with gestational diabetes should not drink sugarcane juice.

5.2. Milk for Pregnant Women

Milk is one of the things pregnant women should drink during the first three months of pregnancy. This is a very good drink for the health of pregnant women and the development of the fetus.

Milk contains a lot of protein and calcium, two important nutrients for the development of the fetus's bones and muscles. In addition, milk has minerals and vitamins such as magnesium, potassium, vitamin D, and vitamin B12 which are beneficial for health.

Canned milk, yoghurt, and condensed milk are all good types of milk for pregnant women. To ensure adequate nutrition for pregnant women, nut milk can be a good choice if pregnant women have digestive problems or are allergic to milk.

5.3. Fruit Smoothies and Juices

Pregnant women should drink plenty of fruit juices and smoothies throughout their pregnancy, not just in the first three months. These foods not only hydrate the body but also provide vitamins, minerals, and fiber necessary for both the mother and fetus.

Vegetable juices and fruit smoothies contain many important nutrients including zinc, potassium, magnesium, B vitamins, vitamin C, calcium, and many other antioxidants. These drinks also provide fiber, which helps improve digestive function and reduce the risk of constipation in pregnant women.

The vitamins and minerals in fruits and vegetables also help pregnant women and fetuses increase their resistance to infection. At the same time, they improve the skin, provide energy for the body, maintain healthy bones, teeth, and prevent birth defects.

5.4. Mugwort Root Water

Some women experience headaches and dizziness due to hormonal changes in early pregnancy. Mugwort root water can help cool the body and reduce blood pressure, thereby lowering the risk of cardiovascular issues.

It contains nutrients that help the fetus stay firmly attached to the uterus, reducing the risk of miscarriage or preterm birth. Mugwort root also has anti-inflammatory properties and relieves constipation and stomach pain.

6. Foods to Avoid in the First Trimester

Pregnant women must pay attention to their diet in the first trimester to avoid miscarriage. The following foods should be consumed with caution:

• Pineapple: Contains bromelain, which may cause uterine contractions and miscarriage.
• Crab: May cause uterine contractions and internal bleeding; also high in cholesterol.
• Aloe Vera: Its juice may cause pelvic bleeding, increasing miscarriage risk.
• Sesame Seeds: Especially when combined with honey, may induce miscarriage in early pregnancy. Black sesame can be consumed later to aid delivery.
• Animal Liver: Limit to 1–2 times per month due to high retinol levels, which can harm the fetus.
• Unripe or Green Papaya: Contains enzymes that may cause uterine contractions.
• Salt: Excess salt increases the risk of complications like preeclampsia, edema, and high blood pressure.

7. What to Eat When Experiencing Morning Sickness?

About 75% of pregnant women experience nausea or morning sickness in the first trimester. To alleviate symptoms, eat 5–6 small meals a day instead of 3 large ones. Avoid letting the stomach remain empty for long periods, which can worsen nausea.

Avoid spicy, greasy, or highly flavored foods that may cause indigestion. Instead, try soft or liquid foods like smoothies, oatmeal, noodles, or rice noodles. Dry snacks like low-sugar cereal or crackers can also help.

Conclusion

Maternal nutrition is one of the most important factors affecting both fetal development and the mother’s health. Therefore, a scientifically planned diet during the first trimester is essential to ensure both mother and baby receive all necessary nutrients for a healthy pregnancy.

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