For anyone who is expecting a baby and you care about the thought: fast food during first trimester. You will see numerous helpful information on this particular topic, as well as tips, assistance, thoughts, and answers to help questions in relation to pregnancy, suitable nutrition and diet programs.
Pregnant, how good! Planned or not, the first weeks are not exactly going to be calm: hormones are at their peak and there are many questions in your head: pregnant? Really? How can I or should I eat during pregnancy?
As you may already know, a pregnancy lasts around 9 months in three different trimesters. Your gynecologist will most likely count 280 days from the first day of your last period, for a total of 40 weeks, to determine your expected due date (remember that this is an estimate).
The first trimester of pregnancy runs from the first day of the last period to the 13th week of pregnancy. It’s counted like this because most women don’t know exactly when they ovulate, but they do know when their last period started.
Should I change the way I eat during pregnancy?
Of course, you have to follow a healthy diet during pregnancy, although you probably already knew that before reading this article. Your child (how good it sounds when you read it, right?) Now shares food with you and that is why it is so important to eat well.
The ideal is to eat from all the healthy food groups, such as fruits and vegetables, cereals for their contribution in carbohydrates; Lean meats, fish, eggs, dairy products and legumes for their protein content and, within fats, prioritize olive oil and nuts.
You should already know that tobacco and all kinds of alcohol are very harmful during pregnancy and should be avoided completely. It is also important that you consider whether you drink coffee in excess, fast or ultra-processed food on a regular basis or other superfluous foods for occasional consumption. If so, you will have to considerably reduce its consumption and prioritize the healthy foods that I mentioned above.
Don’t miss the red and green on the plate. Vitamins in pregnancy:
The first vitamin that you should know well in this first trimester of pregnancy (even before you get pregnant if it is a planned pregnancy) is folic acid, folates or vitamin B9.
The main dietary sources of folates are green leafy vegetables, including chard and spinach, beets, cabbages and peas. Likewise, chickpeas have a high content of folates; and some fresh fruits, such as orange, melon or banana also provide folates, but their content is lower. Other foods such as nuts (almond or hazelnut) or avocado are also high in folates.
Folic acid is an essential vitamin in the prevention of neural tube defects in babies and, since your little one’s nervous system is going to form right away, the vast majority of pregnant women are supplemented with 400 micrograms of folic acid daily, at least during the first trimester of pregnancy (and 1 month before conception). Yes, if the pregnancy is planned, it is recommended to carry out a previous blood test to evaluate its levels and assess supplementing 1-3 months before pregnancy.
In relation to the rest of vitamins and minerals, those of you who feel a weakness for fruits and vegetables of all colors (red, green, orange, yellowish, etc.) already have a lot of cattle; Since, the more variety of color on the plate, the more vitamins you will have in it.
Dizziness, dizziness and more dizziness during pregnancy. What helps prevent nausea?
Are you feeling dizzy, not feeling well and are you very tired? As a general rule, these types of symptoms occur more frequently in the first trimester of pregnancy and improve thereafter. To combat nausea it is advisable to distribute the intakes in small meals distributed throughout the day, to avoid copious meals. If you are particularly prone to morning sickness, I recommend that you eat some healthy food in bed before getting up, such as some nuts, but avoid “putting a cake or a cookie on the nightstand” (it is a myth, and this extra sugar intake will cause an unnecessary spike in blood glucose).
Food and drink to avoid nausea:
You yourself must identify and avoid those foods, smells and textures that cause them.
We have probably already heard it from our mothers: ginger is a home remedy for nausea. The latest scientific evidence tells us that its use for nausea is safe during the first trimester of pregnancy, but the evidence is still not very clear in the second and third trimesters (ginger should not be consumed, therefore, in large quantities after the first three months of pregnancy, as it is suspected of causing contractions).
If the nausea is so strong that you are forced to go to the bathroom often, remember to replenish fluids and mineral salts. In this case, I advise you to drink water more frequently, hydrate often with a good soup or a fruit and vegetable smoothie, for example, and drink more water between meals (and not so much at main meals) so that not as much bloating.
Listen to your instincts during pregnancy!
One final tip: your body is quite sensitized and probably tells you well what it needs. Whether it’s fresh air, light exercise, or a little more rest. Enjoy this wonderful moment and listen to your instincts!
And as you approach the second trimester, get ready for another wonderful stage to enjoy. I hope these tips are helpful to you!
Laia Rovira.
Dietitian-Nutritionist specialized in Infant Feeding.
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