Pregnancy is split into three stages: the first, second and third trimester. If you've just taken a pregnancy test (read: if you only got a faint line on the pregnancy test), have been exhibiting some of the early signs of pregnancy and have found out you are pregnant - welcome to the first trimester of pregnancy!
During the first trimester, you are likely to experience everything from morning sickness to tender breasts, fatigue, general pregnancy pain, heartburn and indigestion - sounds fun right?
In order to make these first thirteen weeks as bearable as possible, it is a good idea to stick to healthy diet and make sure you read up on what food and drink you need to avoid when you're expecting. It is important you get all the nutrients you need when growing a baby so we have rounded up the best food to eat during this important stage of pregnancy.
18 superfoods to eat during the first trimester:
Spinach is a great dark leafy green that is full of vitamins and nutrients. According to the World's Healthiest Foods
it has a very high concentration of vitamin K, vitamin A, manganese, folic acid, magnesium and iron! You can put it in lots of dishes and let it wilt or have it blizted up in a smoothie.
Ginger has almost unbelievable powers of healing. Pop some in a stir fry or have it in ginger tea
15) Chia seeds
Chia seeds are a really great superfood during prengnacy. According to Live Strong
"Two tablespoons of these little chia seeds pack a big nutritional punch, providing 138 calories, about 8.5 grams of fat (primarily omega-3 fatty acids), 4.5 grams of protein, 11 grams of carbohydrates and 9 grams of fiber. Chia seeds are also a good source of calcium, iron and vitamin A. One serving of chia seeds provides a pregnant woman with over 15 percent of her protein needs, over a third of her daily fiber needs and nearly all of her additional calorie needs for the first trimester."
Morning sickness and nausea are one of the worst pregnancy symptoms. It often means you don't want to eat all and when you do, all you want is likely to be unhealthy nutrient-lacking comfort food. As tempting as it is to order a greasy takeaway to make you feel better, it is probably a good idea to stick to relatively bland and non-greasy foods that won't upset your stomach further.
Pregnant women often complain that the thought of fruit and vegetables is very offputting while pregnant. This is really difficult as these foods and the nutrients they contain are important during your pregnancy. If hot food is the issue, try a crudites of raw veg or add a salad to that pizza to make sure you are getting at least some goodness. Healthy swaps such as sweet potato instead of chips or yoghurt, smoothies and fresh fruit instead of a whole tub of ice cream. However, we understand that this is easier said than done if you are feeling poorly.
Some mothers swear that a slice of toast first thing in the morning before they get out of bed can help with nausea. Plus, this means somebody has to bring it to you and who doesn't love brekkie in bed? The NHS recommends avoiding an empty stomach by eating small, frequent meals high in carbs but low in fat. They also suggest eating cold food as the smell of hot food cooking can often be offputting and make sure you drink plenty of fluids, especially water.
Ginger tea and peppermint tea are great at reducing the symptoms of nausea when drunk in moderation. However, all herbal teas, especially caffeinated should be drunk in moderation.
What nutrients are important during the first trimester?
Certain nutrients are important during pregnancy to ensure everything ticks along nicely. Your body is working hard all the time which is why you probably feel pretty fed up and exhausted. It is possible to take vitamins or nutrient supplements during pregnancy but it is important to check with a doctor or pharmacist which is safe. These are the nutrients that are important during the first trimester and where to find them:
- Iron: Found in greens, seafood, legumes, red meat
- Choline: Found in eggs, liver, dairy and nuts
- Folic acid: Found in dark green veg, legumes and citrus fruit
- Omega-3 fatty acids: Found in oily fish and linseeds
Vitamin B12: animal products (fish, meat, poultry, eggs, milk) and fortified foods like cereals containing B12
What foods do/did you rely on during the first trimester? Let us know on Facebook or Twitter!
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