A pregnant woman requires optimum diet intake for her exclusive nutritional needs associated with pregnancy. Here are some pregnancy diet tips for each trimester that a mom-to-be can follow. These tips could help in making this special experience equally healthy for her.
First Trimester
The first trimester is the most important phase of pregnancy as the mental and physical growth of a baby form within this span. Due to this crucial development of vital organs, it is important for a pregnant woman to take a balanced diet.
a. Calories are an important factor in determining the birth weight, nonetheless, most women do not need to increase the calorie intake until the second trimester.
b. A well balanced diet includes something from all food groups like dairy products, fruits, vegetables, meat, fish, eggs, fat and carbohydrates.
c. Iron is the another most important nutrition to be given to a pregnant woman in abundance, so that her body can produce sufficient blood to supply nutrition to the placenta. Iron is profusely present in green vegetables, muesli, strawberries and whole meal bread. In fact, iron intake would be healthy, if not intervened by excessive caffeine, in the form of tea or coffee. Iron supplements are often recommended to pregnant women.
d. Vitamin C helps in easy absorption of iron. Hence, citrus fruits like mangoes, pineapple, and apricots are suggested for a mommy-to-be in her first trimester. Nevertheless, excess of fruit juice can also lead to an undesired weight gain.
Second Trimester
Second trimester is normally less stressful as compared to the first trimester, since morning sickness is most likely to abate by this time. The discomfort level, too, subsides sublimely. In the second part of pregnancy, mothers-to-be should continue with the healthy eating habits of first trimester. However, some conditions like cravings, constipation and heartburn can take place in the second trimester. Hence, pregnant women need to take care of their diet.
a. Food cravings and aversions play an important role in second trimester for a pregnant woman. For instance, if a mom-to-be has a craving for sweets, she should try eating fruits like apples and grapes instead of chocolates. Sweets like chocolates can be taken, but in moderate amount.
b. To cure constipation, it is advisable to increase the intake of fiber from foods like oats, whole wheat bread and papaya.
c. Drinking ample of water is another healthy solution to steer clear of many health problems.
d. In order to avoid heartburn, pregnant women should try to stay away from spicy food and carbonated drinks. A healthy diet like this, could help a mommy-to-be remain healthy even after delivering the baby.
Third Trimester
In the third trimester, pregnant moms feel somewhat uncomfortable due to the pregnancy bump that becomes largely evident. The belly expands, since babies as well as moms grow at a fast pace now, with about a pound a week. Hence, it is important to take a proper care of nutrition for both. In the final trimester, it is important for pregnant women to eat as and when they are hungry. It is always better to eat according to your body’s needs, since, over-eating can only help in adding undesired fat to your body.
a. Extra vitamins like iron and folic acid should be increased with recommended supplements at this phase.
b. Lots of fluid is suggested to ease down the constipation problem along with a healthy diet.
c. In the third trimester, a mother’s body should get 300 extra calories to what she has been taking. Dairy products, meat, poultry should be taken by a pregnant mom.
d. Eating fish, around 12 ounces of cod, light tuna, and salmon in a week would be appropriate. Fish like swordfish and king mackerel should be avoided during pregnancy.
Although, healthy food intake is of prime importance for a pregnant mum, the focus should also be on taking best care of mom and baby by getting rest, and being open about any worries with the partner and doctor. Healthy choices would help in being a healthy mom and delivering a healthy baby.
