How to Feed in the First Months of Pregnancy? | Pregnancy Diet
Adequate and balanced nutrition is important for every period of our lives. However, it becomes much more important from the day you take the first step into motherhood. Nutrition is very important for both the mother to have a healthy pregnancy and the healthy growth and development of the baby.
If you want to have a healthy pregnancy period and your baby to grow in your belly in a healthy way, the ideal way is to determine a nutrition plan that is suitable for you. It’s never too late to learn how to eat healthy. But the earlier you start, the healthier your child’s development will be.
In the early stages of pregnancy, you should reconsider your diet. Because how you feed your baby will develop in the same way, do not forget that.
How to Feed in the First Months of Pregnancy?
- The baby meets all its needs from the mother through the placenta. That’s why it’s a good idea to talk to your doctor before getting pregnant and start using folic acid three months beforehand.
- Because folic acid plays an important role in the formation of the neural tube that forms the spinal cord and brain from the time the baby is in the mother’s womb until the birth.
- These come together to form your baby’s central nervous system. This is the basis for its future growth, development and normal progression of functions.
- In the first months when the foundations of your baby’s growth and development are laid, you should pay attention to your nutrition.
- In particular, you should try to stay away from smoking, alcohol and junk food consumption.
- When you find out that you are pregnant, that is, if you are probably in the first month of pregnancy, you should pay attention to the answers to the question of how to eat in the first month of pregnancy.
- First of all, you should remove packaged and additive foods from your life. As you know, since your baby lives in a liquid, you should definitely increase water consumption.
- Your baby’s first 3 months of development are very important to him.
- Because in these months, your baby begins to take what is necessary for his development into his tiny cells.
- Therefore, do not forget that from the moment you learn that you are pregnant, your child begins to take what is necessary for his development into his own cells.
- The baby’s health depends on your adequate and balanced nutrition.
How to eat in the first months of pregnancy and what should be the nutrition list in the first 3 months of pregnancy? Here are the answers!
Nutrition Tips in the First 3 Months of Pregnancy
1) Aim for Healthy Carbs
- Carbohydrates are the cornerstone of energy. Therefore, you should include enough carbohydrates in your diet.
- Especially whole wheat bread, which we call complex carbohydrates, vegetables, fruits, legumes, cereals, etc. you must consume.
- In the first months, 6-8 servings a day will be sufficient.
- When we say 1 portion, it means 1 slice of bread or 1 bowl of soup or 3 tablespoons of bulgur pilaf, rice pilaf, pasta and noodles.
2) Consume Protein Source Foods
- A quality protein source should always be consumed.
- During pregnancy, you should consume eggs every day, which is rich in vitamins, minerals, iron and protein.
- You should consume red meat, chicken, fish, legumes at least 1 meal a day.
3) Focus on Calcium Sources
- You should consume up to 3 glasses of yogurt, buttermilk and milk, which are rich in calcium.
- You should also consume a lot of dark green leafy vegetables, which are rich in calcium, in your diet.
- Because from the moment your baby’s bones begin to form, they begin to use your calcium stores.
- Therefore, the more you replenish your calcium stores, the more developed your baby’s bones will be.
- 1 glass of milk: 250 mg, 1 slice of feta cheese: 70 mg, 1 slice of cheddar cheese: 230 mg, 1 bowl of yogurt: 180 mg of calcium.
4) Folic Acid and Iron Supplement
- Iron, folic acid, iodine, vitamin D, vitamin B12, which are important for your baby’s and your health, should be taken in sufficient levels.
- If there is a deficiency, you should consult your doctor and take additional supplements from outside.
- It is very important to have balanced levels in this respect, especially in the first 3 months of pregnancy.
5) Avoid Caffeine
- Excessive caffeine consumption can have a detrimental effect on your baby’s bone density and calcium content, and may cause anemia by preventing adequate absorption of these minerals.
- Avoid caffeine-containing coffee, cocoa, carbonated drinks, black tea or green tea.
- If you want to drink tea and coffee, you can drink a maximum of 3 cups of clear tea or 1 cup of coffee with milk 1-2 times a week.
6) Drink At least 2 Liters of Water a Day
- You should drink about 2 liters of water a day.
- You can meet the other part of your fluid needs with liquid foods such as buttermilk, sugar-free compote and soup.
7) Don’t Calculate Calories
- You should not count calories during pregnancy.
- The important thing is to pay attention to the quality and content of foods.
8) Organize Your Meals
- Do not panic about how nutrition should be in the first months of pregnancy, first of all, organize your meals and keep in mind that you should consume fresh, healthy foods. Even this is a good start as a first step.
- Try to eat 3 main meals and snacks.
- For example, if you have breakfast around 9 am, you can have a snack at 11 am, lunch around 13:00, a snack at 16:00 and dinner at 19:00.
- You can also have a small snack before going to sleep at night.
- It is important to include nuts in the framework of the answer to the question of how nutrition should be during pregnancy.
- Consuming an average handful of foods such as almonds, walnuts, dried apricots and figs, which contain plenty of Omega fatty acids , both balances the need for sweets in a healthy way and strengthens the body.
10) Exercise Is Important Alongside Meals
- Of course, it is important to be careful about nutritional recommendations during pregnancy and the nutrition list during pregnancy, but it is also necessary to pay attention to sports and movement patterns.
- According to the doctor’s controls and directions, sometimes it may be necessary to stay more still in case of miscarriage in the first months, while light sports may be appropriate.