๐๐ฌ๐ข๐๐ง ๐๐ง๐๐ข๐๐ง ๐๐๐๐ฅ ๐๐ข๐๐ญ ๐๐ฅ๐๐ง ๐๐ฎ๐ซ๐ข๐ง๐ ๐ ๐ข๐ซ๐ฌ๐ญ ๐๐ซ๐ข๐ฆ๐๐ฌ๐ญ๐๐ซ ๐จ๐ ๐๐ซ๐๐ ๐ง๐๐ง๐๐ฒ
Congratulationโs on your pregnancy. This is a wonderful phase that needs to be cherished with joy and positivity. Along with traditional rituals, accepting scientific norms for holistic wellness of you and the baby should be encouraged. Immense care needs to be taken in the first trimester of pregnancy.
As you are nurturing the baby in the food, nutrition is the first intimate contact between you and the little life. Give it your best!
According to Indian Dietetics Association, a mother in the first trimester of her pregnancy requires an additional 350 calories and 0.5 grams protein in her diet. A glass of low-fat milk and a seasonal fruit a day additional to what you are eating generally meets these requirements. So, eating for two is not required in the first trimester of pregnancy. Yet, you need to eat well. A healthy diet that is complete in micronutrients and macronutrients allows safe and healthy delivery without taxing a momโs health and ensuring the healthy development of the baby.
Nutrients which are important during pregnancy:
- Folic Acid: For the good birth weight of the child and reducing the risk of congenital disabilities. Red Blood Cell formation and Hemoglobin depend on this micronutrient immensely.
- Calcium: Helps in bone development of the child and is important for avoiding Osteoporosis in motherโs later in life.
- Iodine: This micro-nutrient cannot be ignored for its role in the cognitive abilities of the growing baby.
- Vitamin A, B, C: These vitamins are essential for overall physical as well as immune development of the baby and wellness of mother throughout pregnancy as well as lactation.
The diet during the first trimester should be simple and easy to digest. Nausea, fatigue, and anxiety can be overwhelming and keeping meals wholesome yet unelaborated is recommended.
Eyeball Your Lunch and Dinner Plate to Look Like This.
Suggesting A Generic Meal Plan for Day During First Trimester Of Pregnancy:
- On Waking Up: Glass of Luke warm water and a saltine cracker.
- After A While: A cup of weak tea or low-fat milk with a fist of mixed dry fruits.
- Breakfast within two hours of waking up: A plate of idlis with sambhar or dhokla with pudina dhania amla chutney.
- After two hours of breakfast: A bowl of seasonal fruits without papaya and pineapple.
- Lunch four hours of breakfast: Methi paratha with mixed vegetable and pea paneer curry and Nimbu ka achaar.
- After 30 minutes: Nimbu Shikanji with Gur.
- Evening: A bowl of sprouts salad.
- Dinner: Dalia and green moong dal khichdi with grated beetroot raita.
Note: Stroll after dinner to avoid indigestion
Credits: Oregon Health & Science University
This is a sample plan that is indicative of including fermented foods in breakfast, green leafy vegetables in lunch and porridge or gruels for dinner. Citrus foods and beverages are also encouraged for Vitamin C and Iron absorption from foods. It is important that women should get customized nutrition counseling from a certified dietitian as individual needs vary. Moreover, underlying medical conditions like diabetes, hypertension, hypothyroidism or obesity need to be considered while planning a diet during all trimesters of pregnancy.
Also, check the article on “eating pineapple during pregnancy” by Dr. Nupur Gupta (gynecologist in Gurgaon) published on IndianExpress, why are pregnant women asked to avoid eating it.
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