What to eat during first month of pregnancy

If you've tried -- and failed -- in the past to curb your love of take-out pizza and ice cream, perhaps you simply needed the right motivation: nurturing a beautiful, healthy baby. Eating well is especially important now. Your body uses the nutrients and energy provided by the food you eat both to build a healthy baby and to keep your body strong. A healthful diet for pregnancy is one that contains most or all of the essential nutrients your body needs and one that provides the right balance of carbohydrate, fat, and protein without too many calories.

To build your healthful pregnancy diet, choose a range of nutrient-packed foods from the following groups:

• Fruits: 3-4 servings a day. Choose fresh, frozen, canned (in natural juice, not heavy syrup), and dried fruit or 100-percent fruit juice. Include at least one citrus fruit (orange, grapefruit, tangerine) each day because citrus fruits are rich in vitamin C. Limit fruit juice consumption to no more than 1 cup a day; juice is high in calories compared with whole fruit, and it does not deliver the fiber that whole fruit does. One serving equals one medium piece of fruit such as an apple or orange, or 1/2 of a banana; 1/2 cup of chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit; or 3/4 cup of 100-percent fruit juice.
• Vegetables: 3-5 servings a day. To get the greatest range of nutrients, think of a rainbow as you fill your plate with vegetables. Choose vegetables that are dark green (broccoli, kale, spinach), orange (carrots, sweet potatoes, pumpkin, winter squash), yellow (corn, yellow peppers), and red (tomatoes, red peppers). One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup chopped vegetables, cooked or raw.
• Dairy foods: 3 servings a day. Dairy foods provide the calcium that your baby needs to grow and that you need to keep your bones strong. To get sufficient calcium, drink milk and eat yogurt and cheese. To save on calories and saturated fat, choose low-fat or non-fat dairy products. If you are lactose intolerant and can't digest milk, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soymilk. One serving equals 1 cup of milk or yogurt, 11/2 ounces of natural cheese such as cheddar or mozzarella, or 2 ounces of processed cheese such as American.
• Protein: 2-3 servings a day. Select lean meats, poultry, fish, and eggs prepared with minimal amounts of fat. Beans (pinto, kidney, black, garbanzo) are also a good source of protein, as are lentils, split peas, nuts, and seeds. One serving equals2-3 ounces of cooked meat, poultry, or fish, which is about the size of a deck of cards; 1 cup of cooked beans; 2 eggs; 2 tablespoons of peanut butter; or 1 ounce (about 1/4 cup) of nuts.
• Whole grains: 3 servings a day. It is recommended that you eat a minimum of six servings of grains per day; at least 50 percent of those grains should be whole grains. Whole grain breads, cereals, crackers, and pasta provide fiber, which is very important during pregnancy. Eating a variety of fiber-containing foods helps maintain proper bowel function and can reduce your chances of developing constipation and hemorrhoids. As often as possible, select whole grain foods over those made with white flour. For example, eat whole wheat bread rather than white bread. One serving equals 1 slice of bread, 1 ounce of ready-to-eat cereal (about 1 cup of most cereals), or 1/2 cup cooked cereal, rice, or pasta.

Originally published in You & Your Baby: Pregnancy.

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The 1st-month pregnancy diet is crucial for the development of a healthy baby. However, unfortunately, women often find out they are pregnant only after having missed a period, and by the time they realize this, they have mostly crossed the first month.

So, it would help if you start a healthy and pregnancy-safe diet as soon as you begin planning to conceive and have a family. This will help ensure a safe pregnancy.

Read on as we tell you about some nutritious, healthy foods you should include in your diet during the first month and the foods you should avoid.

Foods To Include In The First Month Of Pregnancy

Foods from the following groups must be a part of your diet in the first month of pregnancy.

• Include foods such as green leafy vegetables, legumes, avocado, lentils, fortified bread, orange juice, beans, and cereals that are rich in folic acid (1). Folic acid is an essential nutrient for the brain and spinal development of the fetus. It helps in blood formation during pregnancy and preventing neural tube defects in the baby.

Related: Is It Safe To Eat Oranges During Pregnancy

• Milk and milk products such as yogurt and cheese are a good source of calcium. Calcium is essential for fetal heart and nerve functions and helps in developing strong bone, teeth, and muscles.

• Fruits and vegetables including the yellow and red ones, cabbage, broccoli, strawberries, citrus, and Brussels sprouts are rich in vitamin C, which is essential for the baby’s teeth and bone development.

• Add fiber-rich foods like oats, whole grain bread, legumes, fruits, and vegetables in your diet for relieving constipation and regularizing the bowel movement.

• Lean meat is a good source of iron and protein, which helps in making hemoglobin. Also, it is essential to meet the blood supply demand by the fetus.

• Seeds and nuts are protein-rich foods that help in developing the fetal tissues and repairing breast and uterine muscles. They also aid in meeting the blood requirements during pregnancy.

Image: iStock

• Iodized salt is the primary source of iodine, which is essential for the baby’s nervous system and brain development.

• Fortified bread and cereals are rich sources of fiber and B vitamins, which are necessary for the fetal brain and nerve development.

Image: Shutterstock

• The primary source of vitamin D is sunlight. However, it may not meet the required daily allowance during pregnancy. So, include foods like vitamin D fortified milk, salmon, tuna, mackerel, eggs, mushrooms, and cereal.

Point to consider

Your appetite may rise during pregnancy. However, there is no need to eat for two, even if you carry twins or triplets. Instead, follow a well-balanced diet containing foods from different food groups (11).

Related: 7 Health Benefits Of Eating Broccoli During Pregnancy

Recommended daily intake of nutrients during pregnancy

1300mg (age 14-18 years)

1000mg (age 19-50 years)

85mg (age 19-50 years)

60gm (3)

150µg (through iodine supplements taken in the form of potassium iodide) (4)

(2)
During pregnancy, you may develop a craving for foods that may not be healthy for the pregnancy. Keep reading to know which foods you need to avoid.

Foods to avoid in the first month of pregnancy

Here are some foods that you must avoid during the first month:

• Avoid soft cheeses (brie, ricotta, camembert, blue cheese, and feta), bean sprouts, sandwich meats, pre-made pâté, and salads, as they may contain the listeria bacteria (5).

Image: Shutterstock

• Raw eggs may contain salmonella and should be avoided.

• Avoid undercooked meat and poultry as they may contain E. coli, Campylobacter, salmonella, and Toxoplasma gondii bacteria.

• Avoid swordfish, shark, tilefish, king mackerel as they contain high levels of mercury. Also, avoid raw fish like sushi and sashimi. Freshwater salmon, bass, bluefish, trout, pike, and walleye may contain high levels of PCB (polychlorinated biphenyls, which are highly toxic industrial compounds) and should be avoided (6).

• Do not consume unpasteurized juice, cider, and milk as they may contain E.coli or listeria bacteria (1).

• Raw sprouts may contain E.coli salmonella.

• Luncheon meat and cold hotdogs are a good host for listeria.

• Avoid consumption of alcohol as it may affect fetal growth.

• Avoid fruits such as pineapple and raw papaya, which are known to induce contractions (7).

Related: Pineapple During Pregnancy: Is It Safe & Will It Trigger Labor

Also,

• Limit the intake of foods such as pastries, cakes, pies, processed meats, pizza, commercial burgers, and fried foods that may have high amounts of saturated fats (5).

Image: iStock

• Limit the intake of foods that contain added sugar (like confectioneries, energy drinks, sweetened soft drinks) and salt.

• Limit the intake of caffeine as more than 200-300mg or 2-3 cups of coffee a day can cause miscarriage (8) (9).

Quick fact

Food poisoning raises miscarriage risk during the first three months of pregnancy. Your immune system weakens during pregnancy, making you vulnerable to food-borne infections (14).

It is essential that you choose the right food and eat the right amounts during pregnancy. Next, we give you a few diet tips for the first month of pregnancy.

First-month pregnancy diet tips

Image: Shutterstock

Here are some diet tips to follow during the first month of pregnancy:

• Drink plenty of fluids and stay hydrated.
• Make sure you take the prenatal vitamins along with your diet.
• Eat smaller meals at regular intervals.
• Cut down on junk foods.
• Avoid oily and spicy foods that aggravate heartburn.

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Frequently Asked Questions

1. Which dry fruit is best during pregnancy?

Dry fruits, such as almonds and dates, are rich sources of potassium, vitamin K, plant compounds, sorbitol, and fiber during pregnancy (10).

2. Is rice good for pregnancy?

Yes, you may have rice during pregnancy for energy and vitamins. However, it is advisable to consume brown rice over white rice (11).

3. Can I eat noodles during pregnancy?

You can have half a cup of noodles daily during pregnancy (12).

4. What vegetables should I avoid during pregnancy?

There are generally no restrictions on vegetables during pregnancy. However, do not eat raw sprouts such as radish, alfalfa, and clover as they may contain bacteria (13).

Most women already cross their first month by the time they become aware of their pregnancy. Therefore, if you are planning to conceive or got to know that you are pregnant, following a balanced diet will ensure that your unborn baby receives the nutrients required for their healthy development. Try various delicious food items that are entirely pregnancy-safe and ensure you drink plenty of water for sufficient hydration. You must also understand which foods you must avoid in your first-month pregnancy diet and make appropriate dietary choices.

Infographic: Avoid Consuming These Foods In The First Month Of Pregnancy

Are you planning a pregnancy or have you just learned about the good news? Then, besides prioritizing healthy eating, you must also be aware of the foods you should avoid. This infographic presents foods and drinks best avoided in the first month of your pregnancy. So, have a look and make a note.

References:

1. Healthy Eating Tip Of The Month; University Of Michigan
2. Nutrition During Pregnancy; ACOG
3. Michelle A. Kominiarek, et al.,; Nutrition Recommendations in Pregnancy and Lactation; NCBI (2016)
4. Angela M. Leung, Elizabeth N. Pearce, et al.,; AAP Recommendations on Iodine Nutrition During Pregnancy and Lactation; American Academy of Pediatrics (2019)
5. Healthy eating during your pregnancy; National Health and Medical Research Council
6. Pregnancy: Nutrition; Cleveland Clinic (2019)
7. Ghosh Debosree and Ghosh Suvendu; Forbidden Foods for Healthy Pregnancy; IJSRR (2018)
8. Caffeine; OTIS
9. Pregnancy Precautions: FAQs; The Nemours Foundation (2019)
9. Pregnancy Precautions: FAQs; The Nemours Foundation (2019)
10. 10 healthy foods to consume during pregnancy; KimsHealth
11. Have a healthy diet in pregnancy; NHS UK
12. My plate for pregnancy; Marshfield Clinic Health System
13. Foods to avoid when pregnant; American Pregnancy Association
14. Food safety for pregnant women; Government Of Canada

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Subhashis Samajder

Dr. Subhashis Samajder is a consultant Gynecologist-Obstetrician currently practising at Narayana Multispeciality Hospital, Howrah. His area of expertise includes abortion, colposcopy surgery, hysterectomy, hysteroscopy, infertility treatment, and menopausal problems. Dr. Samajder believes in sending his patients back home healthy and satisfied with the treatment. He also takes up women’s health awareness through his YT videos.

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