Eating correctly is essential for the pregnancy to develop correctly. Everything you consume since the beginning of your pregnancy, even before, directly affects the growth of your future baby. Also so that your pregnancy is healthy, because many of the possible complications that may arise are directly related to eating.
Therefore, eating healthy during pregnancy is essential in every sense. But it is also important to bear in mind that nutritional needs change depending on the trimester of pregnancy. Although your midwife or midwife will give you guidelines on how your diet should be, you may have doubts as your pregnancy progresses.
Here are some tips and tricks for eating healthy during the first trimester of pregnancy. Because the first weeks are essential, these are the nutrients that you should not miss to follow an adequate diet in this first period of your pregnancy.
Essential nutrients in pregnancy
All substances in food influence the growth and development of the baby, so they must be present in the diet of the pregnant woman in an appropriate way. For the contribution of these nutrients to be correct, in addition to a balanced diet, pregnant women should take a supplement of folic acid and iodine.
These are the essential nutrients you should take throughout pregnancy and this is how they influence the development of the baby.
- Folic acid: this substance is essential for the neural tube developede normally. The lack of this substance is related to various congenital malformations, such as spina bifida.
- Fatty acids: these nutrients influence brain formation.
- Football: for the formation of your bone structure.
- Proteins: what are essential in the formation of organs of the baby.
- Iron: necessary for the formation of Red blood cells.
Tricks for healthy eating in the first trimester
During the first weeks of pregnancy, the first symptoms appear, such as nausea and vomiting. This makes it difficult the possibility of eating in an appropriate way, because rejections towards certain foods, tastes, smells and textures develop. On the other hand, stomach discomfort produces a significant lack of appetite for food.
However, it is very important not to neglect eating during this period. Since as we saw, the baby needs to receive all the substances that his body needs to form and develop correctly. Something that obtained through the mother's placenta, through food that it consumes. Here are some tips for eating healthy in the first trimester of pregnancy.
- Take 3 or 4 servings of fruit a day: You can choose the ones you like the most, because it is rare that rejection of fruits develops. They feel good, they are full of vitamins, minerals and fiber and they will help you stay well nourished during pregnancy.
- Vegetables in the main meals: Like fruits, they feel great, are full of essential nutrients and you can take them in many ways different.
- Dairy, preferably skimmed: Take 3 servings of dairy a day, you can have them between meals with some nuts, so you will supplement with healthy fatty acids.
- Whole grains: They are easily digestible and will allow you to stay energized during the day.
Multiple shots throughout the day
It is very important that you eat several small meals throughout the day, taking a small intake every 2 to 3 hours. In this way, you will avoid binge eating and subsequent nausea. In this article we tell you some tips to calm nausea and vomiting in pregnancy. It is also very important that you stay well hydrated.
Whether you are vomiting frequently or just suffering from nausea, you need to drink 2 to 3 liters of water a day. Avoid very fatty foods, as well as spicy ones, because in this first trimester of pregnancy they feel too heavy and will surely make you vomit. Remember to eat in a varied, balanced way, with natural foods and you will be able to eat healthy during the first trimester of pregnancy.