This post was most recently updated on July 25th, 2023
Overview
Maternal diet during pregnancy in the first month plays an essential role in ensuring maternal nutritional needs and fetal growth and development.
Also, during pregnancy, proper nutrition of pregnant women plays a vital role in fetal growth and development.
Health experts recommend that pregnant women can take a vitamin supplement for three months before conception.
In this article, you will get to know about what type of foods you need to eat and which to avoid during the first month of pregnancy.
Foods that pregnant women should eat during the first month of pregnancy
If you have ever done a pregnancy test and realized that you are several days late and have got a result of two-line, then congratulations to you because you are pregnant now.
Bringing in a small angel makes you more aware of eating, living, and being active.
Also, you should avoid consuming unhealthy junk food, cigarettes, alcohol, and drugs.
The menu for pregnant women during the first month of pregnancy needs to have more fruits and vegetables.
Here are a few suggestions for you:
1. Milk and dairy products
Milk and dairy products are always good sources of calcium, vitamin D, protein, healthy fats, and folic acid.
In the first three weeks of pregnancy, in addition to adding milk, pregnant women should use yogurt and cheese in the diet.
2. Foods rich in folate
Folic acid is essential for fetal neural tube development.
Therefore, in addition to taking folic acid supplements, pregnant women should include folate-rich foods in their diet.
Dark green leafy vegetables, asparagus, citrus fruits, beans, peas, cinnamon, avocado, etc. are rich in folate.
3. Whole grains
Whole grains are an excellent source of healthy minerals like carbohydrates, fiber, vitamin B, iron, magnesium, and selenium.
They are essential for the healthy growth and development of the fetus.
Barley, brown rice, whole wheat bread, pasta, millet, and oatmeal are cereals that the first trimester should eat.
4. Eggs
Eggs are an excellent source of protein, vitamins A, B, D, and E, along with useful minerals like phosphorus, selenium, calcium, and zinc.
Pregnant women should eat eggs and poultry products during the first month of pregnancy to help ensure the healthy development of the fetus.
5. Fruits
Fruits like melons, avocados, pomegranates, bananas, oranges, strawberries, and apples contain many of the vitamins, minerals, and antioxidants which are needed for the baby’s growth.
6. Vegetables
Mothers should prioritize greeny and leafy vegetables.
They will provide the essential nutrients for babies who are growing day by day.
7. Nuts and dried fruits
Nuts and dried fruits are good sources of healthy fats, vitamins, proteins, minerals, flavonoids, and fiber.
Eating them regularly not only brings a lot of benefits to the fetus but is also suitable for pregnant women.foods
8. Fish
Fish is the best example of low quality and high-fat sources.
Fish is a good source of omega-3 fatty acids, vitamins B, D, and E, as well as essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorus.
9. Meat
Meat is a good source of vitamins, proteins, zinc, and iron.
Eating moderate amounts of meat during pregnancy is good for the health of both mother and baby.
However, one thing to note is that you should eat well-cooked meat, not raw or undercooked meat.
Foods that pregnant women should avoid in the first month
During the first month of pregnancy, pregnant women should avoid the following foods because they can harm the fetus and the health of the pregnant mother:
1. Soft cheese
Soft cheese is made from unpasteurized milk so that it can contain harmful bacteria.
Pregnant women who eat soft cheeses will be at risk of food poisoning.
Therefore, to ensure better health, you need to avoid consuming them.
2. Packaged and processed foods
High levels of preservatives, sugar, and sodium in packaged and processed foods such as juice, baked goods, confectionery, etc. are not suitable for pregnant women and the baby.
Also, some packaged and processed foods may also contain bacteria, mold, etc., which can cause food poisoning.
Pregnant women need to develop a habit of cooking at home with fresh products of natural or organic origin.
3. Seafood
Tuna, mackerel, herring, oysters, etc. are foods containing high levels of mercury.
Mercury causes not only immeasurable effects on the health of pregnant women but also harms fetal brain development.
Therefore, pregnant women should avoid eating seafood during early pregnancy.
4. Green papaya
Green papaya is full of resins (latex) that cause uterine contractions, which can lead to miscarriage.
That’s why pregnant women in the first month of pregnancy should avoid eating raw papaya.
However, cooked green papaya is high in nutrients, so you can eat small amounts if your doctor doesn’t recommend you avoid snacking.
5. Pineapple
Pineapple contains a special type of substance called bromelain that works to soften the uterus.
During the early part of pregnancy, pregnant women eat pineapple can lead to miscarriage.
6. Raw or undercooked meat
Raw or undercooked meat can be contaminated with bacteria, salmonella, listeria, etc. which are at risk of causing severe illnesses and affecting the health of the pregnant mother and fetal development.
Ideally, you should avoid eating raw or undercooked meat to ensure the health of both mother and baby.
7. Snacks
Several studies have shown that pregnant women overeat junk food during pregnancy is associated with mental health problems such as depression and anxiety.
Besides, pregnant women eat too many of these foods during pregnancy, contributing to obesity in the newborn.
8. Caffeine
If you have a habit of drinking coffee, when pregnant, you should limit the amount of caffeine consumed.
Caffeine affects the nervous system of the user, and excessive drinking can lead to irritability and anxiety. This increases the risk of miscarriage.
9. Alcoholic beverages
Alcohol intake negatively affects a developing fetus and can lead to severe congenital disabilities.
Therefore, during pregnancy, pregnant women absolutely should not drink alcohol and consume other alcoholic beverages.
10. Sweets
According to the research, a pregnant woman needs about 300 extra calories a day to ensure the developing fetus.
Therefore, to supplement this amount of calories for the body, pregnant women should eat fruits, nuts that are good for pregnant women, avoid consuming a lot of sweets.
The reason is that most pregnant women overeat sweet food, which can lead to weight gain and gestational diabetes.
Some notes about diet in the first month of pregnancy
Here are some things to eat and drink that mothers should keep in mind during pregnancy in the first month:
- If you do not take vitamins before planning to become pregnant, especially folic acid, ask your gynecologist for supplements and dosages.
- Talk to your doctor or dietitian about how much food you should eat, which foods you should prioritize and limit. Eating too much or too little may adversely affect the health of both mother and baby.
- Make healthy and safe food choices.
- Pregnant women should prioritize fruits and vegetables on the menu. You should eat fruits, nuts good for pregnant instead of unhealthy snacks.
- Drink enough water.
- Establish a reasonable physical exercise regime and perform it regularly.
During the first month of pregnancy, the mother’s body will have a series of changes, such as hormonal changes, changes in mental state, fatigue, vomiting, or nausea in the morning.
However, pregnant women can alleviate this situation by eating healthy foods, eating in moderation, maintaining a relaxed spirit, exercising moderately, and adequately.
Doing these not only helps you have a healthy pregnancy time but also helps in baby growth and develop well.
