Various Foods for First Trimester Pregnant Women
Various Foods for First Trimester Pregnant Women
Foods for pregnant women in the first trimester that are good for consumption are all kinds of foods that contain important nutrients, namely carbohydrates, protein, healthy fats, fiber, vitamins, and minerals. Not only for the health of pregnant women, the nutrients in these foods also play an important role in fetal growth.
The first three months of pregnancy are the most important phase for the growth and development of the fetus in the womb. During this period, the fetal organs are being formed.
If pregnant women do not adopt a healthy lifestyle, including eating a balanced nutritious diet, then the fetal cells that will develop into organs may be damaged or not formed properly. As a result, birth defects can occur, even miscarriage.
Therefore, it is important for pregnant women to know the types of foods that are good for pregnant women to consume during the first trimester.
This is the food for pregnant women in the first trimester
Carbohydrates, protein, healthy fats, fiber, vitamins, and minerals are nutrients needed in the first trimester and throughout pregnancy. Many of these nutritional elements are contained in the following types of foods:
1. Green vegetables
Some examples of green vegetables that are good for pregnant women to consume in the first trimester are broccoli, spinach, mustard greens, kale, and cabbage. This type of vegetable contains a variety of nutrients that pregnant women need, such as vitamin C, vitamin K, calcium, iron, fiber, folate, potassium, and antioxidants.
In addition, the high fiber content contained in it can prevent constipation in pregnant women. Eating green vegetables is also believed to reduce the risk of babies born with low weight.
Examples are soybeans, string beans, peas, peanuts, and lentils. The high folate content in nuts is very good for pregnant women to consume, especially in the first trimester of pregnancy. Folate is useful for preventing babies from developing neural tube defects and being born with low birth weight.
Like green vegetables, fruits also contain lots of vitamins, minerals, and fiber that can maintain digestive health and prevent constipation. The types of fruits that are good for pregnant women to consume in the first trimester are oranges, papayas, mangoes, melons, avocados, strawberries, bananas, and kiwis.
It is recommended to consume 5 servings of fruit with different colors every day. Not only fresh fruit, pregnant women can also consume fruit juice. But remember, pregnant women, first wash the fruits until they are completely clean before eating or processing them.
Avoid adding sugar or sweeteners to fruit that will be eaten because it can increase blood sugar levels and damage teeth.
4. Milk and dairy products
Milk and various dairy products, such as yogurt and cheese, are good for consumption by pregnant women in the first trimester. This is because milk is rich in calcium and protein needed for fetal growth and bone health of pregnant women. In addition, milk also contains phosphorus, B vitamins, magnesium, and zinc, as well as probiotics to support digestive health.
You should choose milk or dairy products that are low in fat and sugar, and avoid consuming unpasteurized milk or dairy products because there is a risk of containing bacteria that are harmful to pregnant women and fetuses.
5. Fish, eggs and meat
Fish, eggs, and meat are foods that are also good for pregnant women to consume in the first trimester. Fish is a good source of protein and omega-3 fatty acids for the development of the fetal brain and nervous system.
Types of fish that should be consumed by pregnant women are fish that do not contain much mercury, such as catfish, mackerel, tilapia, tilapia, goldfish, salmon, and tuna.
Eggs, chicken, and beef are also sources of high-quality protein. In addition, iron and B vitamins in it are needed by pregnant women to prevent anemia, and reduce the risk of babies being born prematurely or born with low weight.
But when you want to eat it, make sure the meat and eggs that are consumed are properly processed and cooked until they are completely cooked.
6. Food sources of carbohydrates
Foods high in carbohydrates include rice, potatoes, bread, biscuits, and cereals. Carbohydrates are needed by pregnant women as a source of energy for activities. In addition, carbohydrates are also needed in the process of forming fetal organs during the first trimester of pregnancy.
It is no less important to note during the first trimester of pregnancy is sufficient fluid intake every day. Pregnant women are recommended to drink at least 8-10 glasses of water a day to prevent dehydration.
In order for pregnant women and their fetuses to be healthy, make sure that pregnant women's dinner plates contain one of each of the food groups for the first trimester pregnant women mentioned above. To meet nutritional needs during pregnancy, pregnant women can also take pregnancy supplements. This supplement can be prescribed by an obstetrician when pregnant women undergo a pregnancy test.
Don't forget, pregnant women also need to increase their food portions to meet the needs of the fetus, but that doesn't mean that pregnant women have to eat twice as much. In order not to be nauseous, pregnant women can work around this by eating smaller portions but more often.