For a Happy and Safe Mother and Baby, Eat these in the First Trimester

Updated at: Oct 04, 2013
For a Happy and Safe Mother and Baby, Eat these in the First Trimester

First trimester of pregnancy is an important time for the development of your baby, and therefore a healthy diet is of utmost necessity. Some essential foods that you should eat during the first trimester.

Arka Roy Chowdhury
PregnancyWritten by: Arka Roy ChowdhuryPublished at: Aug 25, 2013

It is true that you will probably be losing your appetite and experiencing nausea during your early days of pregnancy. However, this is the time for you to eat well and eat healthy; for your sake and for the sake of the unborn little one.

Diet in first trimester
Good nutrition is an essential part of your pregnancy, this is to ensure that you and you baby gets all the required health benefits. There are some foods that you should eat, while there are others that you could avoid. You could take your doctor’s expert advice for a more systematic dietary approach towards your first trimester. Here we have enlisted some nutrients and the foods that contain them.

Folic Acid

Folic acid is a type of vitamin B that helps to prevent your neural tube defects and is therefore very essential. Serious abnormalities of the brain and the spinal cord could be diverted by eating foods that are rich in folic acid. If there is a deficiency in this then you may also increase the risk of low birth and preterm delivery. You should eat cereals, leafy vegetables, citrus fruits, dried beans and peas as these are good sources of naturally occurring folate.


Your baby and you both need calcium for strong bones and teeth, and calcium in fact helps the circulatory, muscular and nervous system to run normally. Moreover, if your developing baby does not get enough calcium then it will steal it from your body, thus leaving you with calcium deficiency which will have an adverse effect on your body. You need 1,000 milligrams of calcium a day, and good sources of calcium are dairy products, fruit juices, and breakfast cereals.


Vitamin D

Vitamin D is essential for your baby’s bones and teeth; you could eat fatty fishes such as salmon and tuna which are very good sources of vitamin D. on the other hand you could also drink milk and orange juice. Eggs on the other hand are a great source of vitamin D apart from being very rich in protein. The best way to eat eggs during this time is by making them hard boiled.


Protein is the most basic and sought after nutrient among all the nutrients that one wants. Protein is made up of amino acids that build the baby’s face and every cell that follows below it. Your baby is in special need for protein during the second and third trimester; however you should start implementing this from the first trimester as well. You need about 71 grams of protein in a day. Good sources of protein are lean meat. Poultry, fish, and eggs, and other than these you could also eat dried beans and peas, tofu, dairy products and peanut butter.



The body needs iron as it is used to make hemoglobin which is a protein in the red blood cells that carries oxygen to the tissues. When you are pregnant the blood volume tends to expand in order to accommodate changes in the body thus helping your baby to make his or her blood supply increasing your need for iron. Iron can also help you to avoid preterm delivery and low birth weight. Good sources are lean red meat, poultry and fish, and you could also include cereals, nuts and dried fruits.

First trimester is the time for your baby to start developing; it is the start of a new beginning, a new life. You will need to make sure that you do all things right in order to have a healthy and fit new born, the first step is to start eating right.

Read more articles on Pregnancy Diet


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