Supplements for First Trimester Pregnancy: 5 Foods

Many people are concerned about what pregnant women should eat in the first three months or what they should not eat during this period because this is an important stage in the development of the fetus. Pregnant women can eat some foods during this time, but there are some that should not be eaten because they can affect the fetus.

During pregnancy, the nutrition of pregnant women is one of the most important issues. So in the first 3 months, what should pregnant women eat to supplement nutrition? With the following information, Wilimedia will help mothers.

Is the menu for pregnant women in the first 3 months important or not?

According to experts, what pregnant women eat in the first 3 months of pregnancy is very important for the development of the fetus in the following months of pregnancy. In the first 3 months of pregnancy, providing adequate nutrition will help the baby develop comprehensively and improve the resistance of the pregnant mother.

The stage of forming important organs such as the heart, spinal cord, brain, liver, lungs and brain often occurs in the first three months of pregnancy, also known as the first trimester. The fetus develops extremely quickly at this stage but is also very vulnerable. What should pregnant women eat in the first three months to keep the fetus healthy and safe?

Nutritional factors that need to be supplemented in the first 3 months of pregnancy

The health goal of pregnant mothers is to gain 0 – 1kg in the first 3 months of pregnancy. However, this is not recommended for mothers who are overweight or obese.

A pregnant mother’s menu in the first 3 months of pregnancy must include all of the following nutritional factors:

• • Calcium:

Calcium supports the blood clotting process, the mother’s nervous system and keeps bones strong. During this period, calcium should be supplemented from 800 – 1000mg per day. The need for calcium will increase with each week of pregnancy.

If the mother provides too little calcium, it will lead to bone and joint pain, the baby will not gain weight and develop slowly.

• • Folic Acid:

Pregnant mothers need to supplement folic acid continuously throughout pregnancy. This is a substance that plays an important role in the development of the baby’s nervous system, reducing the risk of neural tube defects or spina bifida. Therefore, providing adequate folic acid is essential. In the first 3 months, pregnant mothers should supplement their babies with about 500mcg per day to help them develop best.

• • Iron:

Iron is an important nutritional component in the menu of pregnant mothers in the first 3 months. Iron supports the formation of new blood cells, ensuring the process of carrying oxygen to nourish the cells of the baby’s organs. Pregnant mothers may experience symptoms such as paleness, fatigue, poor appetite, insomnia, etc. When lacking iron, the baby is at risk of low birth weight, premature birth and poor development.

According to experts, mothers need to supplement 30-60mg of iron per day to meet the body’s needs.

• • Protein:

During pregnancy, mothers need to supplement protein regularly. To nourish the baby’s tissue cells. At the same time, ensure the development of the mother’s mammary glands and uterine tissue.

• • Multivitamins:

Mothers should consult their doctor to immediately take multivitamins for pregnant women if they are not providing enough nutrients for their body through daily meals.

What should mothers eat in the first 3 months of pregnancy?

During the first 3 months of pregnancy, mothers should prioritize the following food groups:

• • Pregnant mothers’ bodies need many vitamins and minerals, iron supplements, from dark green vegetables. Cabbage, spinach, broccoli, kale, …
  • Beans: green beans, green beans, okra, lentils, …
  • Foods rich in folic acid: asparagus, bell peppers, mushrooms, beef liver, bananas and avocados.
  • Foods rich in iron: red meat, tofu, dark chocolate, …
  • Herring, mackerel, salmon and other fish provide your baby with omega-3.
  • Foods rich in protein: beef, eggs, milk and dairy products.
  • Whole grains are a great way to supplement bran and omega-3 unsaturated fats. Pregnant mothers can eat walnuts, almonds, macadamia nuts, etc.
  • Other green vegetables as well as fresh fruits, prioritizing berries and citrus fruits.
  • Calcium and vitamin D nutrients play an important role in the formation of the fetus’s skeletal system. Pregnant mothers should eat more calcium from sources such as eggs, shrimp, fish, crab, milk, green vegetables and beans. Mothers should also sunbathe early to increase their vitamin D absorption.
  • Vitamin C: Helps mothers reduce cold symptoms and makes the baby’s bones stronger. Vegetables, tubers and fruits contain a lot of vitamin C.

Notes on creating a menu for the first 3 months

The following issues should be noted to have the most scientific and effective menu for pregnant women in the first 3 months:

• • To avoid discomfort for pregnant women, prioritize the use of easily digestible foods.
  • To avoid possible infections or poisoning, all foods that mothers eat must be cooked.
  • Pregnant mothers may have morning sickness, so they can divide each meal during the week into smaller portions to make it easier to eat.
  • When eating, mothers should not drink water because this can make mothers feel fuller and unable to absorb enough nutrients. Mothers should drink water before meals to help with better digestion.
  • Pregnant mothers should drink about two liters of water per day. Fruit juice, vegetables or nut milk can be drunk instead of filtered water.

In parallel, issues related to the restriction and diet of pregnant mothers include:

• • Limit fried foods with lots of oil, spicy foods, too much saturated fat or foods that do not ensure food safety and hygiene.
  • To prevent diabetes and high blood pressure, mothers and babies should reduce the amount of salt and sugar in their diet.
  • Limit the use of sea fish with high mercury. Because fish containing a lot of mercury is harmful to the development of the baby’s nervous system.
  • Pregnant mothers should not use alcoholic beverages, tobacco, beer or other stimulants during pregnancy or while breastfeeding.
  • Mothers should eat just enough, not too much. Avoid bloating and indigestion.

What should pregnant women drink?

Drinking plenty of water during the first trimester of pregnancy is important for the health of both mother and baby. Although water is a basic drink that contains no sugar, calories or anything that is good for both mother and baby, it is still important.

Pregnant women may experience headaches, dizziness, nausea and cramps if they do not drink enough water. Drinking enough water is also good for pregnant women because it reduces the risk of vaginal infections and urinary tract infections.

• • Drinking sugarcane juice:

Pregnant women can drink sugarcane juice in the first three months of pregnancy. Sugarcane juice contains many minerals, including potassium, iron, calcium and vitamins A, B and C. In the first 3 months, it is especially possible to reduce symptoms of morning sickness and nausea by mixing sugarcane juice with ginger juice and drinking it several times a day. At the same time, sugarcane juice helps pregnant women eat better.

Sugarcane juice not only helps reduce nausea but also helps digestion and prevents constipation. Therefore, sugarcane juice is a great choice for pregnant women with constipation.

However, due to the high sugar content of sugarcane juice, mothers should only drink about 100-150 ml per day. To avoid cold stomach and discomfort, do not drink it early in the morning or in the evening. Of course, pregnant women with gestational diabetes should not drink sugarcane juice.

• • Milk for pregnant women:

Milk is one of the things pregnant women should drink in the first three months of pregnancy. This is a very good drink for the health of pregnant mothers and the development of the fetus.

Milk contains a lot of protein and calcium, two important nutrients for the development of the fetus’s bones and muscles. In addition, milk contains minerals and vitamins such as magnesium, potassium, vitamin D and vitamin B12, which are beneficial for health.

Canned milk, yogurt or condensed milk are all good types of milk for pregnant mothers. To ensure adequate nutrition for pregnant mothers, nut milk can be a good choice if pregnant mothers have digestive problems or are allergic to milk.

• • Fruit smoothies and fruit juices:

Pregnant mothers should drink a lot of fruit juices and smoothies throughout their pregnancy, not just in the first three months. These foods not only provide enough water for the body but also provide vitamins, minerals and fiber necessary for both pregnant mothers and fetuses.

Vegetable juices and fruit smoothies contain many important nutrients including zinc, potassium, magnesium, B vitamins, vitamin C, calcium and many other antioxidants. This drink also provides fiber, which helps improve digestive function and reduces the risk of constipation in pregnant women.

The vitamins and minerals in vegetables and fruits also help pregnant women and fetuses increase their resistance to infection. At the same time, they improve the skin, provide energy for the body, maintain bone and tooth health and prevent fetal malformations.

• • Drink water from the root of the burdock:

Many pregnant women often experience dizziness and headaches due to hormonal changes in the first trimester. Thanks to its cooling and blood pressure-lowering effects, drinking water from the root of the burdock can help reduce these symptoms. This also means reducing the risk of cardiovascular disease.

In addition, the root of the burdock contains many nutrients that can help the fetus adhere firmly to the uterus, preventing miscarriage and premature birth. The root also reduces pain and inflammation, especially constipation and stomach pain, common problems in pregnant women. Therefore, drinking the root water can help pregnant women have an easier pregnancy.

Foods to Avoid in the First 3 Months of Pregnancy

Pregnant women can miscarry if they do not pay attention to their diet in the first 3 months of pregnancy. Pregnant women should be careful when eating the following foods because they can cause miscarriage or are not good for the fetus:

• • Pineapple: In the first 3 months, eating pineapple or drinking pineapple juice can cause stillbirth. because pineapple contains bromelain, a substance that can cause contractions in pregnant women, which can lead to miscarriage.
  • Crab: In the early stages of pregnancy, you should not eat too much crab because it can cause uterine contractions, causing internal bleeding or even stillbirth. In addition, the high cholesterol content of crab is not good for pregnant women.
  • Aloe vera: Aloe vera juice can cause pelvic bleeding, which can lead to miscarriage. Mothers in the first 3 months should avoid using it.
  • Sesame seeds: In the early stages of pregnancy, you should not eat a lot of this food. Miscarriage can occur when eating sesame seeds with honey. However, in the late stages of pregnancy, pregnant women can eat black sesame seeds to help give birth more easily.
  • Animal liver: Pregnant women should only eat animal liver 1 to 2 times a month because they contain a lot of vitamin A. The reason is that animal liver can be eaten too much retinol, which can be harmful to the fetus.
  • Papaya: Green or unripe papayas contain enzymes that can cause contractions.
  • Salt: Reduce salt in the menu to avoid the risk of complications during birth, edema, high blood pressure or pregnancy poisoning.

What should pregnant women eat when having morning sickness and nausea?

During the first trimester of pregnancy, about 75% of pregnant women experience stomach aches, nausea, or other morning sickness symptoms. Pregnant women should divide their meals into smaller portions (5-6 meals/day) instead of the usual 3 meals to reduce discomfort. Pregnant women feel nauseous and nauseous more severely due to increased gastric secretions when fasting for too long.

Pregnant women should not eat spicy or fatty foods because they can cause heartburn or stomach discomfort. To prevent vomiting and nausea, avoid foods with strong spices such as onions and garlic.

In addition, when pregnant women feel stomach discomfort, try liquid or soft meals such as fruit smoothies, oatmeal, or noodles, pho, and vermicelli. Light, easy-to-eat dry foods such as low-sugar dry cereals and crackers should be brought along.

Conclusion

One of the most important factors that determine the development of the baby and the health of the mother is the nutrition of the pregnant mother. Therefore, the menu for pregnant women in the first three months of pregnancy needs to be planned scientifically and most assuredly. From there, create a scientific nutritional regimen so that you have good health and supplement enough nutrients for the fetus to develop healthily!

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