What to Eat During Your Pregnancy: Foods for Trimester 1

The first thing that is probably on your mind when you discover “the good news” is how to eat right. And while everyone will tell you what to eat during pregnancy, no one tells you how much of what to eat and when! An optimum nutrient balance is important to safeguard you and your baby against any nutritional deficiencies, which are not rare today. Well, here is a detailed guide to optimizing your nutrition intake during the first trimester of your pregnancy.

 

What is optimum nutrition?

It is important for you to know that optimum nutrition doesn’t mean increased quantity of food! In fact in the first trimester, the nutritional requirement is the same as before.

For the mother, optimum nutrition means a variety of nutritious meals that ensure a healthy pregnancy with fewer complications and a healthy baby.

 

Optimum Nutrition during pregnancy is needed to support:

  • Growth of the placenta
  • Higher Blood Volume
  • Higher cardiac output (Your heart is supplying pure blood to your baby as well, you see :-))
  • Increase in level of fluids in the body
  • Hormonal changes
  • Changes in breasts in preparation for breastfeeding
  • Alterations to lung, kidney, urinary and reproductive functions.

 

Here are the list of nutrients which are critical for you now:

B group Vitamin Folate (Folic Acid)

You must consume about 400 mcg of B group vitamin folate daily through a folic acid supplement) around the time of conception.

This vitamin is required for the development of your baby’s nervous system during the first six weeks of pregnancy. Folic acid supplements need to be taken throughout the first trimester, to avoid any birth defects such as spina bifida.

Good sources: Natural sources of folic acid are white pumpkin (kovda), chickpeas (chole  chana),  green peas, green leafy vegetables like spinach, methi, chawli leaves, dill (suva / shepu), radish (mooli) leaves, mustard greens (sarson), avocado, sweet lime, oranges, melons, tomatoes and nuts.  

 

Calcium and Vitamin D

We already know that Calcium is crucial for the development of your baby’s bone structure and teeth but it is also extremely important for regulating nerve and muscle activity and for absorbing iron. In the first trimester therefore, 500 to 800 mg of Calcium and 5 mg of Vitamin D is required daily.

Good sources: Calcium is found mainly in dairy produce like yoghurt, milk, cheese, paneer, buttermilk.

Proteins: Proteins are the building blocks of our bodies so they are a must-have throughout your pregnancy.

Good sources: Lean meats, nuts, seeds, eggs, fish, seafood, cheese, roasted peanuts, lentils and kidney beans are good sources of proteins.

 

Iron

Indian women most often are anaemic due to an improper diet or loss of blood during menstruation. You must fortify your iron levels when planning a pregnancy and step it up when you conceive.

Good sources: Foods such as meat, raisins and prunes, beans, all green leafy vegetables like spinach, radish leaves, turnip leaves, mint leaves, beetroot, pumpkin, sweet potato, pomegranate are rich in iron.

 

Foods you can indulge in:

Fruits: Fruits are rich in nutrients like vitamins A and C, potassium and fibre. Two to three servings of fruits like oranges, grapefruit, melons and berries are recommended for you.

Vegetables: Vegetables contain vitamins A and C, folate, and minerals such as iron and magnesium. They are also low in fat and contain fibre, which helps alleviate constipation.

Breads, Cereals, Rice and Pastas: This group provides complex carbohydrates, which is an important source of energy, along with other nutrients like vitamins, minerals, and fiber. Include whole wheat, millets like jowar, bajra, ragi in your diet.

Fats, Oils and Sweets: Use fats, oils and sweets sparingly. However, consumption of small amounts (1-2 tspns) of pure ghee made from cow’s milk is beneficial in pregnancy.

 

This sample Diet plan below should help you get started for your 1st Trimester:

 

 

BREAKFAST

7 am
  • 6-7 Almonds soaked overnight
  • 2 Dates
  • A cup of milk with a dry cracker / rusk
8 am
  • 1 bowl Porridge with appe or dry fruits / Jowar Upma with carrots, peas and tomato 
  • 2 Methi Thepla / 2 Moong Chilla
  • 2 Dosa /2-3 Idlis / 1 egg omelet
  • 2 whole wheat toast
  • Fresh Orange / Mosambi juice/ Coconut water
 

SNACKS

9 am
  • A Fruit 
  • A bowl of yoghurt
  • Fruit smoothie
 

LUNCH

1 pm
  • 2 Chapatis / phulkas with 1 tsp ghee
  • 1 bowl Dal / Fish / Chicken curry / Kadhi
  • 1 bowl bhendi / palak paneer / gavar / tendli
  • 1 small bowl rice / veg pulav
  • 1 bowl salad (tomatoes, cucumber,carrot)
 

SNACKS

3 pm
  • Tea
  • Buttermilk
  • Toast sandwich
  • Slice of banana bread
  • Roasted chana with small piece of jaggery
6 pm
  • 1 bowl Tomato, Cucumber, sprouts bhel with Small bowl of Dry fruits – raisins, apricot, fig
  • 1 Bajra Khakhra + 1 Bowl of Pomegranate
8 pm
  • Veg / Chicken Soup
 

DINNER

8:30 pm
  • 1 -2 Jowar / Bajra Bhakri with 1 tsp ghee  / small bowl rice
  • Methi aaloo / mix veg
  • 1 bowl dal / fish / chicken curry
  • Beetroot salad
10 pm
  • A fruit
  • A glass of milk
  • Few nuts / dates

 

 

Please Note: The above diet plan for pregnancy is a general sample chart. It may or may not necessarily suit everyone. Please consult your gynecologist or a qualified nutritionist to help you make a diet plan suited for your needs and lifestyle. Also take supplements only in consultation with your doctor.

 


Pregnancy

Read More
Pregnancy Foods

Leave a Comment

Comments (96)



superb pregnancy chart..we keep following

mujhe to 1st trimester me sirf folic acid hi di thi doc ne. ab 2nd trimester se calcium nd iron shuru ki h

mere uterus ko fabroid hai to Kya care karni chayie I am a 6 week pregnant

m 5 week pregnant with pcod...I really need a food chart according to this..

I have  18 weeks  pregnancy with fibroid multiple  12*14mm,kindly provide the food chart

wonderful pregnancy diet chart

This is exactly what I was looking for. - Bang on!

Very help full
Thanks alot 😊

too much of food. I don't like eating these days, even feel heavy always... 6wks pregnant, my tough days are going on, I feel...

Great article.it really helpful to all

Are these bulletins options?? I am confused about 8 am menu!! Like upma, Dosa, daal chilla, toasted wheat, etc all in breakfast?
Please clear my doubt

thanks for the information...

Thnx its very helpful

This is so well written.

Grt and I vl try to follow these chart but we shouldn't take coconut water in 1st trimester. Is it true???

I wish I knew this before

I wish I knew this before

hi mother's or doctor, please suggest me yesterday I had egg noodles outside no and I forget to inform the hotel person that Don't add ajinmoto. and I had that now, plz tell me it will effect for baby, if yes what precautions need to take please suggest

This is exactly what I was looking for.

plz suggest the diet for last trimester...

I wish I knew this before

I wish I knew this before

Sounds like so much fun.

This is just in time thanks

I wish I knew this before

I wish I knew this before

I wish I knew this before

I wish I knew this before

This is so well written.

I wish I knew this before

I wish I knew this before

I wish I knew this before

This is just in time....

I wish I knew this before

I wish I knew this before

I was searching for tis one .. excatly tis one ... Im happy that I got finally.... Thnq much...

This is exactly what I was looking for.

I wish I knew this before

I wish I knew this before

I wish I knew this before

I wish I knew this before

very useful tips

This is so well written.

Tell me the 2nd trimester diet

This is so well written.

I m pregnant of 5 weeks, I was finding a good diet chart for pregnancy. and when I see this chart I m very happy

This is so well written.

Good information

I wish I knew this before

I want to eat but due to excess vomit nothing is degesting

Tells me how..

I wish I knew this before

Can you pls share diet chart for third trimester?

This is so well written.

Ty nice post...Very useful

This is just in time

I wish I knew this before

I wish I knew this before

This is so well written.

I wish I knew this before

that very good

Nice diet plan

I wish I knew this before

This is so well written.

This is so well written.

This is so well written.

Got it the information is helpful.. Thank you

Hi am 7week pregnant I can not eat properly feel nausea always kindly suggest me.

This is exactly what I was looking for.

This is exactly what I was looking for.

I wish I knew this before

This is so well written.

This is so well written.

Mojhe Abhi kya diet lane hai

This is so well written.

mujhe is app se bahut help mil Rahi hai mere baby ke liye kya khana chahiye kya nahi Sab kuchh

This is so well written.

This is just in time

2nd trimester diet plan mai kya ho ga ?

In first trimester hardly i could eat anything due to nausea. In Second trimester only I started proper diet.

This is just in time

When to consult gync doctor after pregnant

This is just in time

I wish I knew this before

Great....
thanks

Wow... we keep following

This is just in time

I wish I knew this before

thanks for information.. very helpful

I wish I knew this before

Wow.. I m also following same

Thanks for the info

thnkew for this diet chart❤️

Recommended Articles