How To Make A Diet For The First Months Of Pregnancy

A good diet in the first months of pregnancy guarantees the nutrition that both the mother and the fetus require. Know the basics that must be taken into account.

Adopting a good diet for the first months of pregnancy is decisive for the baby on the way. The nutrition obtained from a good diet is one of the keys for the development of the organs of the fetus to evolve in a favorable way. What should be taken into account in the diet for the first months of pregnancy? What are the most recommended foods? To resolve these doubts, below we have compiled the most important aspects.

Around this issue there have been many myths that lead to making poor food choices. Although it is true that caloric needs increase, it is not about “eating for two” or falling into some kind of excess. As with other healthy eating plans, it consists of combining high-quality foods. And that these can provide all the energy and nutrients that are required at this stage.

Considering this, not only are subsequent complications in the health of the mother and the fetus avoided, but various discomforts typical of pregnancy are prevented, such as feeling tired, nausea and constipation.

Why is it so important to adopt a diet for the first months of pregnancy?

Pregnant women should be aware of the role diet plays in their baby’s development. This stage brings with it some special nutritional needs that interfere with both the health of the fetus and the changes that the body undergoes.

Therefore, it is essential to know how to plan a good diet for the first months of pregnancy. It should be considered that the number of calories rises a bit (about 150 more per day) and an additional dose of nutrients such as folic acid and iron is required.

It is not correct to suppress meals, nor to eat twice as much. Although these extremes have always existed, today there is a special call for meals to be balanced, in fair portions, with an appropriate caloric content.

Tips for a good diet in the first months of pregnancy

We are already clear why it is so important to consider diet in the first months of pregnancy. Now, the next step is to know some basic tips so that the diet is well planned and meets the requirements of this stage.

Choose a variety of foods

One of the pillars of any balanced eating plan is the selection of varied foods that allow meeting all the nutritional needs of the body. During pregnancy it is essential to increase the intake of sources of:

• Fatty acids.
• Proteins.
• Iron.
• Calcium.
• Folic acid.

It is especially important to meet the iron requirements to avoid the development of anemia that could complicate the development of pregnancy. This is evidenced by a study published in The American Journal of Clinical Nutrition.

In general, all food groups can be included, although making a suitable combination. For example, instead of consuming too many carbohydrates, you can eat larger portions of vegetables and fruits.

The recommended foods are:

• Cereals and whole grains.
• Fresh fruits and vegetables.
• Low-fat dairy.
• Lean meats
• Fatty fish.
• Nuts and seeds.

Fiber is another of the substances that must be present frequently. This reduces the risk of constipation. In addition, its regular consumption has been shown to reduce the incidence of intestinal pathologies.

Drink plenty of fluids

Adequate consumption of healthy fluids is essential throughout pregnancy. Water participates in the functions of the main organs of the body, and also in the process of formation of the fetus.

Drinking a good amount of fluids a day helps to maintain the feeling of energy. And, in turn, it avoids typical problems such as constipation and fluid retention.

• The ideal thing is to consume between 8 and 10 glasses of water a day, either alone or in infusions.

Eat regularly

Fasting or skipping some of the main meals can be very dangerous in those first months of pregnancy. In fact, this should be avoided throughout pregnancy and lactation.

It is advisable to eat regular meals, so that the portions are divided for five or six meals a day. As always, you should make three main dishes and snacks or snacks.

Each dish should increase its caloric content, without falling into excesses. The appropriate thing is that a maximum of 200 calories are added to the normal daily amount.

Take vitamin and mineral supplements

Finally, vitamin and mineral requirements vary somewhat during pregnancy. Although many of the nutrients can be obtained with a good diet, sometimes it is necessary to resort to some supplements to absorb the necessary amount.

During the first months of pregnancy , calcium needs go from 1,000 to 1,200 milligrams ; folates rise from 170 to 400 micrograms, according to research published in Annales D’Endocrinologie ; iron increases considerably, so its amount must be prescribed in each case by the doctor.

Take care of your diet during pregnancy

Are you worried about the issue of food in those first months of pregnancy? In addition to putting the recommendations given into practice, remember that you should avoid consuming alcoholic beverages, trans fats , and irritating foods.

Keep in mind that the menu may vary depending on your needs. If you have any special conditions, or if you cannot solve your doubts, consult the nutritionist.