What are the criteria for good food for pregnant women in the first 3 months? What is the nutrient content of these foods? Perhaps this is always a hot topic that receives a lot of attention from women. Please refer to the article below for more suggestions about diet in early pregnancy.
Folate or Vitamin B9, formerly known as folacin, is a B vitamin important for fetal brain and spinal development, stimulating cell metabolism. Every day pregnant women should add about 400 mg of Folate in their diet during the first trimester. Folate-containing foods can also help prevent birth defects in the fetus.
Pregnant women can find foods rich in folate in whole grains, okra, peanuts, citrus fruits, asparagus and dark green leafy vegetables.
Foods listed here include fish, meat, nuts, poultry, butter, milk, peanuts and eggs. If having morning sickness, mothers can process food in different ways to stimulate digestion more. For example, scrambled eggs instead of omelets to both taste and still ensure protein sources for the body.
Food mothers elected to supplement in the first 3 months should contain high calcium content. Calcium helps to strengthen the bones and teeth of mothers and babies. The calcium requirement for pregnant mothers in the first trimester is 800 mg of calcium per day.
Foods high in calcium include yogurt, milk, juices, salmon, vegetables and whole grains. In addition, mothers can use frozen yogurt, ice cream or fruit smoothies to change the taste.
Pregnant women should not only eat more foods containing calcium but may need to supplement calcium with drugs. However, calcium supplementation requires consultation from a doctor or dietitian, avoiding abuse as it can adversely affect the stomach or kidneys.
Iron deficiency anemia is a common condition in pregnant women during pregnancy. When the body lacks iron, blood flow to the mother's body will decrease and affect the mother's health as well as the development of the fetus. Iron deficiency is also the cause of mothers feeling tired and loss of appetite. During pregnancy in the first 3 months, women have a fairly high iron requirement, equivalent to about 30mg per day, while the regular diet only provides about 10mg. So, please pay attention to the reasonable iron supplement moms.
Omega-3 is composed of three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha linolenic acid (ALA). In particular, DHA is especially necessary during pregnancy, it helps support fetal brain development and reduces the risk of allergies in the newborn thanks to DHA's immune function. For pregnant mothers, Omega-3 helps maintain a healthy body, reduces the risk of preeclampsia, gestational diabetes, the risk of preterm birth and low birth weight. On average, every day pregnant women should supplement at least 500 mg of omega-3 to ensure the health of both mother and baby.
The following foods rich in omega-3:
Sea fish: In which the most nutritious are salmon, tuna and sardines.
Other foods: Eggs, pregnant milk, pasteurized fresh milk, soy milk, fish oil, tofu, shrimp, cauliflower, cabbage, spinach, walnuts, almonds, pumpkins.
According to estimates, up to 50% to 90% of pregnant women are pregnant in the first 3 months of pregnancy. When having morning sickness, it is often difficult for mothers to choose food and drink. The most important thing is that mom should not be hungry or empty stomach because this is not good for health. Foods that help pregnant women fight morning sickness effectively include citrus fruits, ginger, breads, biscuits, watermelon, apples, perilla, radishes, tamarind, milk and yogurt, or potatoes. Sweet potato, banana, tomato, papaya, water, mint, squash. They can partly help reduce hunger but still contain many vitamins as well as stimulate the digestive system of pregnant women.
The first 3 months are the stage when the fetus begins to form, so mothers need to pay special attention to diet to ensure enough nutrients necessary for fetal development as well as maintaining their own health. Besides, mothers should not be too eager to tolerate nutrients for the body because the first trimester is just the beginning of the whole pregnancy process lasting for 9 months. Wish moms always maintain a good health with a reasonable diet.
See more:
Is the first week of pregnancy big? Answering the anxiety of pregnant mothers
Seasonal baby care - did you do the right thing?
12 things mothers need to memorize about how to take care of a newborn in their first year of life
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