In this article, we touch upon pregnancy, specifically the first trimester nutrition, and talk about why it is important.
Pregnancy can be, and usually is, a challenging time for an expectant mother. And the biggest challenge is nutrition, for both the mother and her baby. Why exactly is that so? Let’s dive into the reasons, briefly.
The first trimester lasts from the first day to the 13th week of pregnancy. In other words, the first 3 months. Nutrition is especially important because the fetus’ major organs and systems are developing and a nutrient deficient diet could leave it at risk for a congenital problem once born.
The mother should remember she is eating not only for herself, but also for her future baby, and make dietary choices accordingly. First trimester nutrition intake is extremely important for the overall health of the mother as well as the baby.
Typically, you would not require any additional calories during the first trimester, unless you begin it underweight in which case you might need an additional 130-150 calories. On an average, ideal calorie intake during pregnancy should be 1800 calories.
The carbohydrate: protein: fat ratio should be around 65 calories of carbs, 20 calories of fats and 15 calories protein per every 100 calories intake. For a 1800 calorie diet, this implies 1200-1250 carbs, 400-450 fats and 120-150 protein units.
Essential Nutrients
The most important nutrients during pregnancy that you need are folic acid, vitamin D, vitamin B6, calcium and last, but not the least, proteins.
Folic Acid
Folic acid protects your baby from neural tube disorders such as spina bifida and other birth disorders like cleft palate.
A common question you might have is:
How much folic acid during pregnancy should I take?
Typically, you would require around 400 mcg of folic acid during this phase of pregnancy. The best natural sources of folic acid are leafy green vegetables and citrus fruits.
As examples, spinach, broccoli and oranges are 3 easily available sources of folic acid that you can consume for your as well as the baby’s health.
Vitamin D
Vitamin D is one of the best vitamins you can take during pregnancy. It is especially important during the first trimester because its deficit can cause problems in the early development of the fetus.
The recommended levels of vitamin D during this phase is 10 mcg per day. The best sources of vitamin D you can take include mushrooms exposed to sunlight, soy milk and yoghurt. It is also important to avoid cod liver oils or any food sources that contain retinol (vitamin A) at this time.
Vitamin B6
Vitamin B6 helps to manage nausea and alleviate morning sickness to an extent.
How to alleviate morning sickness?
To alleviate morning sickness symptoms, around 10-25 mg per day is recommended, typically thrice a day. The safe limit is usually around 100 mg a day, though such does should only be taken if prescribed by a doctor.
What are the best food sources of vitamin B6?
Beans and legumes are the best natural B6 source. Lentils, kidney beans and lentils are all excellent options. Dried fruit such as raisins and apricots also contain B6 for dietary purposes.
Calcium
Calcium helps in maintaining not only the mother’s bone growth, but also in developing the bones for the foetus.
Calcium requirement during pregnancy first semester:
Typically, the calcium requirement varies by age. Mothers between 19-30 years require 1000 mg of calcium daily while 31-50 year old mothers require 1300 mg of calcium. This variation is because older mothers lose natural calcium more rapidly than younger mothers.
Dairy sources are the most obvious and the best source of calcium. Milk, cheese and yoghurt are the most common options. Leafy vegetables such as spinach and kale are also possible options to obtain calcium especially if you have lactose intolerance.
Do remember to take at max 500 mg of calcium at any given time. Ideally, divide your calcium intake within 3 distinct periods of the day with one calcium rich food per meal.
Amino Acids
Amino acids are essential for normal cell growth, and proteins help in overall growth and development of the baby. They also reduce the risk of complications later during pregnancy and minimise chances of preterm labour.
45-60 grams is the daily recommended protein requirement during this phase of pregnancy, depending on your body weight. Similar to vitamin B6, the best natural sources of protein are beans, lentils as well as dried nuts such as almonds.
It is not advisable to take protein powders to supplement the extra calorie requirement since they provide very large amounts of protein very rapidly, which is not safe for the mother and the baby.
Broad Guidelines
- Make smoothies with fresh or frozen fruit and veggies; smoothies are quick, nutrient-dense, and can help ease morning sickness symptoms.
- Pre-pack a variety of healthy snacks to keep on hand, especially if eating full meals feels impossible.
- Find a balance between home cooked meals and store-bought foods
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