EAT HEALTHY ... ALL AROUND: THIS WAY YOU’LL TAKE CARE OF YOURSELF IN THE FIRST TRIMESTER OF PREGNANCY
Pregnant. Wow! Whether you've planned the moment or it’s been a surprise: certainly, these early weeks have been electrifying! Hormones are set in motion and you have a lot of questions going around your head: really? Pregnant?! How should I eat and what can I eat during pregnancy?
In this article, we’ll go through a few questions for you on nutrition for pregnant women and find the right answers so that you can relax the first three months. By the way: did you know that the first three months of pregnancy go up to the thirteenth week? It’s calculated from the first day of your last period. So the two weeks prior to pregnancy are counted. A system that could have only been invented by a man, don't you think? Oh well. Let's get on to the really important issues.
Should I eat different foods during pregnancy?
If so far you didn't spend every day sipping coffee, eating fast-food or opening a beer every night, there isn’t any problem. Of course, a healthy diet during pregnancy is very important. But surely you already knew that before reading this article. Your baby (amazing, isn’t it, seeing it written in black and white?) eats with you and so the rule now is a healthy, balanced diet.
Ideally you should consume meals containing all the food groups: fruits and vegetables, grains and carbohydrates, protein and dairy. Here it must be said that cigarettes and alcohol are taboo. No, not even a little cigarette here and there! Is that clear?
No colour blindness on the plate: vitamins and pregnancy
Those who love green and red fruits and vegetables definitely have an advantage. Vitamin A, iron and folic acid are highly recommended during the first trimester. These are contained in broccoli, spinach, peppers (in this case you can consume all the colours) and carrots. Wheat bran (it’s good!) is the cereal with the highest iron content.
The new nutrition plan for pregnant women: lie down on the couch and eat for two? Don’t even think about it!
In the first six months of pregnancy you should not consume more calories to store in the body. Do you mind? Wait. The time will come. In the last trimester, in fact, you'll need around 200 extra calories a day.
And the fact is that it is not necessary to increase weight now is good news for all women fighting against a lack of appetite at the beginning. There are even women who lose some weight early in pregnancy. Even in this case, it’s not a problem nor cause for concern. A little patience: the pounds will increase.
Nausea, nausea, nausea. How to combat nausea?
You have nausea, you feel wretched and you're so tired? Welcome to the pregnancy club. Typically the situation improves around the twelfth week. Distribute small meals throughout the day helps fight nausea. If you suffer from strong morning sickness, then you'll want to consume, right after getting up, rusks or biscuits with butter and a lukewarm herbal tea.
Nutrition for pregnant women: food and drink that help with nausea, no kidding!
Your mother will have told you (if she knows this already): ginger is a panacea against nausea. In tea, as candied fruit or ginger biscuits. By the way: after the first three months, ginger must no longer be consumed in large quantities, because it is suspected that it induces labour. But then, who eats a whole raw ginger root in front of the TV? Exactly!
It is also thought that vitamins B6 and B12 help reduce nausea.
Vitamin B6 is contained for example in these foods:
- Wheat germ
- Saltwater fish
- Peppers (again!)
At the centre of much debate: salami, sausage and fish during pregnancy
Fish and meat are healthy, but should always be thoroughly cooked, because otherwise there is a risk of listeriosis and toxoplasmosis. Listerio ... what? Ask your doctor for detailed explanations. And remember: better avoid hot dogs and sausages in pregnancy. You can enjoy sushi after childbirth.
Vitamin B12 is found for example in:
- Cheese (but careful: no raw milk - of course, it also contains vitamin B12 but it’s on the list of taboos during pregnancy, because even here lurks the risk of listeriosis)
If nausea is so strong that you have to constantly run into the bathroom, then remember (as soon as you can) to integrate fluids and minerals in the body. We recommend hot soup.
If you prefer to have a nutritional plan for pregnancy or detailed information about appropriate foods while pregnant, ask your doctor for advice.
What more is there to say about nutrition during pregnancy? Listen to what your body is telling you!
One last warning in conclusion: your body is particularly sensitive right now and can probably tell you what you need. Whether it's fresh air, tranquillity or the urge to eat something particular. Don’t go crazy: enjoy this special time and pay attention to your body’s signals.