best pregnancy foods to eat first trimester

The 10 Best Foods to Eat While Pregnant

Here's what to expect and how to eat healthy in the early weeks of your pregnancy.

Welcome to the first trimester of pregnancy, complete with morning sickness, fatigue, breast tenderness and all carbohydrates. even before you see the test is positive, your body has changed. And, although it's an exciting time for most women expect, the physical symptoms can be a real obstacle. We break down what is actually going on in your body during the first 13 weeks, the nutrient to load in, and what to do if you feel sick from sunrise to sunset

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, you can (and should) prepare your body to grow a healthy baby. Folic acid is the most important nutrient to have on your radar even before conception. "Folic acid is an essential vitamin that helps prevent neural tube defects. Women need to take at least 400 mcg of folic acid every day starting at least one month prior to conception and throughout the duration of the pregnancy. Most prenatal vitamins including 400-800 mcg of folic acid, but always look at the label when choosing a vitamin or supplement to be sure, "said Sara Tingle, NP-C, a family nurse practitioner in Athens, Georgia.

Folic acid can be obtained through a variety of foods, such as beans, lentils, cereals and dark leafy greens, but you still have to take prenatal vitamins to ensure you get adequate amounts.

Once you see that the plus sign, you have about four weeks pregnant, due date pregnancy is calculated from the first day of your last period. The first trimester includes the first 13 weeks. "Physically, the body experiences a surge of pregnancy hormones, particularly estrogen and progesterone, which can cause nausea and morning sickness," said, San Diego-based private practice dietitian and lactation consultant. Human chorionic gonadotropin (HCG) is also increasing. This hormone is the one that is detected on your home pregnancy test, and some believe it is responsible for nausea and frequent urination.

Progesterone slows down the movement of muscles in the body, which can cause constipation for some women. You may also experience light bleeding as the embryo implants in the uterus, but nothing to worry about unless bleeding is severe, in which case you should contact your doctor. Also, expect a very sore breasts. Your body is already ramping up for production of milk.

There are many things that happened during the first 13 weeks. In fact, at the end of the first trimester, your baby will weigh one ounce and has arms and legs. Fingernails, toenails and reproductive organs will begin to form. No wonder you're tired

Recipes to Try :.

Folic Acid :. Found in nuts, citrus fruits, green leafy vegetables and your prenatal vitamins

Calcium :. Found in milk (milk, yogurt and cheese) and dark green vegetables

Iron :. Found in meat, poultry, seafood, nuts and green vegetables

Choline: Found in red meat and eggs

Vitamin B12: .. found in meat, poultry, seafood , as well as enriched breads and cereals

Omega-3 fatty acids: Found in fatty fish, chia seeds, flax seeds and food fortifed.

pregnant or not, food is your fuel, and fuel is very important as you grow in the human of you. The baby eats what you eat, and the baby needs vitamins and minerals to support the growth of bones and small brains. In particular, "Nutrients needed during the first trimester to support a healthy pregnancy include calcium (1,200 mg / day), folic acid (600-800 mcg / day), and iron (27 mg / day)," said Karges. "It's nutritional needs can usually be met by eating a diet that offers a wide variety of healthy foods and supplementing with prenatal vitamins."

"Because your baby's nervous system begins to develop, it is also important to get adequate amounts of choline, B12 and omega-3 fatty acids," said Ingrid Anderson, RDN, founder of Results Diet. "The source of these nutrients include eggs, salmon and walnuts."

Even though your body is working hard, you do not need any extra calories until the second trimester. However, it is normal to get 3 to 5 pounds in the first trimester because of an increase in blood and fluid volume

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Recipes to Try:

Morning sickness is common for many women during the first trimester. News flash: it is not only happening in the morning. You may feel sick at any time of day, and anything can trigger it. food aversion is also common and may be associated with nausea. "Helpful Tips to manage nausea include avoiding an empty stomach, eat smaller amounts of food more often, eat low-fat foods, and drink plenty of fluids," said Lindsey Janeiro, R.D.N., C.L.C., dietitian and owner. "Eating foods that are easier for the body to digest can also help with nausea, such as rice, applesauce, fresh fruit, crackers multigrain / bread, broth-based clear-and soup, potatoes, yogurt and dry, tasteless cereal multigrain," said Karges , Also: "Vitamin B6 has been shown to relieve nausea," according to Anderson. But check with your doctor before adding any supplements.

Many women can not stand the thought of fruit or vegetables and just want comfort food during the first trimester. If this sounds like you, "try to incorporate some health into the food you desire," said Anderson. "For example: if you are craving fries, try to cut the sweet potatoes into sticks, drizzle oil and sprinkle salt on them and baking them in the oven until they are crispy Or if the ice cream is another thing, try blending frozen banana, with a small number milk to make ice cream-like texture and flavor. " You do not have to be perfect diet during pregnancy. When you feel good, seize the opportunity to eat fruits and vegetables. If you do not feel so great, reach for comfort food.

Overall, "it is important to eat foods that you can tolerate and that good feeling in your body," says Karges. Do the best that you can. "Sometimes it means having a salad with your pizza being desire, and sometimes that means just eat whatever you can keep it down," said Janeiro. If nausea or food aversion persist for a long time and you feel your baby is not getting enough nutrition, be sure to talk to your doctor

Foods That Help with Nausea :.

• cold foods: yogurt, smoothies, frozen fruit

• Ginger

• Peppermint

• Lemon

• Bland foods

Rumor has it that you have to cut back on exercise during pregnancy, but this is not true. You can continue with whatever you were doing before, as long as you listen to your body and stop if you start feeling dizzy, dizzy, or trembling. In fact, beneficial exercise for mom and baby. The American College of Obstetricians and Gynecologists recommends that pregnant women exercise 20 to 30 minutes each day with a mix of cardio and strength. Exercising during pregnancy can prevent excessive weight gain, reduces the risk of gestational diabetes, decreases the likelihood of C-section and increases postpartum recovery time. Take advantage of the time you feel good and can move, but do not stress if you can not work every day. Rest is just as important

Related :.

Exercise To Try:

• Walking

• Pool

• Strength Training

• Stationary cycling < / p>

• Yoga

• Pilates

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