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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, but nutrition in these foods also plays 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 formation of fetal organs is underway.

If pregnant women do not adopt a healthy lifestyle, including eating balanced nutritious food, the fetal cells that will develop into organs can be damaged or not formed properly. As a result, birth defects can occur, even miscarriages.

Therefore, pregnant women need to know what kind of food is good for pregnant women to consume during the first trimester.

This is the Food for First Trimester Pregnant Women

Carbohydrates, protein, healthy fats, fiber, vitamins, and minerals are nutrients needed in the first trimester and throughout pregnancy. Nutrient elements are contained in many of the following types of food:

1. Green vegetables

Some examples of good green vegetables consumed by pregnant women in the first trimester are broccoli, spinach, mustard greens, kale, and cabbage. This type of vegetable contains various nutrients needed by pregnant women, such as vitamin C, vitamin K, calcium, iron, fiber, folate, potassium, and antioxidants.

Also, 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.

2. Nuts

Examples are soybeans, long beans, peas, peanuts, and lentils. The high folate content in legumes is very good for pregnant women to consume, especially in the first trimester of pregnancy. Folate is useful for preventing babies with neural tube defects and born with a low weight.

3. Fruits

Like green vegetables, fruits also contain lots of vitamins, minerals, and fiber that can maintain digestive health and prevent constipation. Types of fruits that are good for pregnant women to consume in the first trimester are oranges, papayas, mangoes, melons, avocados, strawberries, bananas, and kiwi.

It is recommended to consume 5 portions of fruit with different colors every day. Not only fresh fruit, but pregnant women can also consume fruit juice. But remember, Mother, first wash the fruits thoroughly before eating or processing them.

Avoid adding sugar or sweeteners to the fruit to be eaten because it can increase blood sugar levels and damage teeth.

Read Also : Important Nutrition for Pregnant Women and Recommended Types of Food

4. Milk and dairy products

Milk and various dairy products, such as yogurt and cheese, are good for first-trimester pregnant women to consume. This is because milk is rich in calcium and protein needed for fetal growth and bone health of pregnant women. Also, milk contains phosphorus, vitamin B, magnesium, and zinc, and probiotics to support digestive health.

You should choose milk or dairy products that are low in fat and sugar, and avoid consuming milk or dairy products that are not pasteurized because of the risk of containing bacteria that are harmful to pregnant women and the fetus.

5. Fish, eggs, and meat

Fish, eggs, and meat are also good foods consumed by first-trimester pregnant women. Fish is a good source of protein and omega-3 fatty acids for the development of the brain and fetal nervous system.

Types of fish that should be consumed by pregnant women are fish that do not contain much mercury, such as catfish, tilapia, parrotfish, salmon, and tuna.

Eggs, chicken, and beef are also high-quality sources of protein. Also, iron and B vitamins are needed by pregnant women to prevent anemia and reduce the risk of babies born prematurely or born with low body weight.

But when you want to eat it, make sure the meat and eggs consumed have been processed properly and cooked until completely cooked.

6. Food sources of carbohydrates

Foods that contain lots of carbohydrates include rice, potatoes, bread, biscuits, and cereal. Carbohydrates are needed by pregnant women as a source of energy for activities. Also, carbohydrates are needed in the process of fetal organ formation during the first trimester of pregnancy.

It is no less important to note during the first trimester of pregnancy is adequate fluid intake every day. Pregnant women are advised to drink at least 8-10 glasses of water a day to prevent dehydration.

For pregnant women and fetuses to be healthy, make sure pregnant dinner plates contain one of each food group 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 check.

Do not forget, pregnant women also need to be added to meet the needs of the fetus, but that does not mean pregnant women should eat twice as much. To avoid nausea, pregnant women can work around this by eating smaller portions but more often.

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