Hello I am 4 weeks pregnant. I have few doubts regarding food item which items to eat and which not to eat. I am listing some of them 1) Cauliflower 2) brinjal 3) spinach 4) methi bhaaji.
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Food to Eat: Vegetables It is important to have around three to five servings of vegetables of various colours. Spinach is a rich source of folic acid so you should try to include it in your daily diet. Broccoli has high iron content which helps in formation of red blood cells in the baby during the first trimester. Green peas, tomatoes, red, green, and yellow bell peppers, asparagus, and sweet potatoes are all recommended for the first trimester. Fruits The recommended amount of fruits for pregnant first trimester is at least three servings per day. Citrus fruits are a good source of folic acid, so try to eat grapefruits, oranges, and sweet limes on a regular basis. Avocados, bananas, pears, can notaloupes, cherries, grapes, guavas, apples, watermelons, pomegranates, and mangoes are some other fruits to include in your diet. Non-Vegetarian Food When deciding on the type of non-vegetarian food for first trimester diet, you can include warm chicken soup, eggs, and lean meats. Be sure to eat well-cooked poultry and meats to prevent any digestive issues and bacterial infections. Fish is rich in omega 3 fatty acids but avoid deep sea fishes like King Mackerel, shrimp, shark, and sword fish which tend to have high mercury content. Dairy Products When aiming for the required three portions of dairy per day, you can choose cottage cheese as it is a good source of not just protein but also calcium which is essential for bone and muscle development. Yoghurt, curd, low fat milk, and different varieties of cheese can be consumed during the first trimester. Whole Grains Whole wheat, oats, barley, corn, millet, and rice are some whole grains to include in your first trimester diet. Lentils in the form of soup or cutlets can be made part of your diet during pregnancy. Grains provide energy to your baby and are essential for the growth of the placenta. Protein See that you get at least two servings of proteins per day. Eggs are a rich source of protein alongside dairy products like cottage cheese. So are fish, meats, nuts, poultry, milk, and peanut butter. Other Foods Feeling nauseous or having morning sickness is likely to last through the first trimester. So, you might also want to keep some stomach-friendly food items handy such as ginger ale, crackers, pretzels, and flavored popsicles. Food to Avoid: Food cravings are quite normal during pregnancy but it is important to ensure that you do not lose sight of your nutrition goals while fulfilling these cravings. There are also some foods that are a strict no-no during pregnancy, especially the first trimester. They include: Fish with mercury content such as swordfish, king mackerel, and shark Raw or undercooked shellfish and eggs Raw meats and poultry Milk that is not pasteurized Soft cheeses such as brie, feta, or blue cheese that is unpasteurized Raw sprouts Fruits and vegetables that are not washed properly Papaya Pineapple Black grapes Eggplant Cabbage and lettuce Excess caffeine Too much of sugary stuff such as desserts and sweetened beverages. Â
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