Diet during pregnancy plays a significant role in developing a healthy fetus. Hence, it is imperative that you follow a healthy diet plan right from the first month of pregnancy to ensure proper growth and development of your baby.
In this section, we have listed down which foods can be included during the first month of pregnancy.
Fruits
Fruits are considered to be the most perfect food option to carry a safe and healthy baby. Rich in dietary fiber, vitamins, minerals, and water – fruits improve the digestion process and prevent constipation – which is a common problem during pregnancy.
E.g. Avocado, banana, orange, strawberry, blueberry, peach, apples, etc.
Vegetables
A pregnancy diet plan is incomplete without vegetables, as they contain many of the nutrients, a pregnant women needs. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Vegetables such as cabbage, spinach, carrots, beetroots, asparagus, broccoli, parsley, tomatoes, onion, sweet potato, etc are incredibly nutritious and a great way to increase your overall nutrient intake.
Milk Products
Milk and milk products like cheese and yogurt are rich sources of vitamin D, calcium and protein. They are easy to digest and are so often advised by doctors and dieticians.
Folate-rich Foods
Folate-rich foods such as brussels sprouts, asparagus, spinach, okra, lentils, beans, peas, etc, should be included in your diet during pregnancy. Folate or folic acid is important for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord.
Whole Grains
Whole grains are yet another important food elements for pregnancy. They are a healthy source of vitamin B-complex, carbohydrates, dietary fiber and other minerals like magnesium, iron, and selenium. Examples of whole grains are oatmeal, brown rice, barley, buckwheat, millets, etc
Seeds and Nuts
One of the main ingredients in the diet during the first month of pregnancy is seeds and nuts. Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 – nuts and seeds are wonderful power food items for pregnant women. Ensure you include a handful of them in your pregnancy diet plan.
Eggs and Poultry
Eggs and poultry provide folate, proteins, fats and a host of other benefits. You can even include chicken in your pregnancy diet plan. However, ensure the meat is thoroughly cooked consuming.
Fish
Fish is low in fat and high in quality protein. It is also a rich source of omega-3 fatty acids, vitamins B2, D, and E, and other essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous. However, you should avoid consuming swordfish, shark, tilefish, etc, since they have high mercury content.
This list mentioned above should be a good start towards a healthy, well-nourished pregnancy. So make sure you eat right to enjoy a healthy pregnancy!