Nutrition of a pregnant woman in the first trimester

pregnant nutrition

Weight gain during pregnancy is one of the first signs of good health.
The number of calories a pregnant woman should eat depends on her pre-pregnancy weight.

It should be noted that gaining weight must be done in a correct manner and by following a healthy diet.

It is worth noting that pregnancy is never suitable for weight loss; This negatively affects the health of the mother and her child.

Pregnant women’s nutrition in the first months

Feeding a pregnant woman in the first trimester
pregnant nutrition

Eating a healthy and balanced diet during pregnancy does not mean eating large amounts of food,

If the mother is of normal weight and does not suffer from low weight, she does not need additional calories during the first three months,

In fact, there is no magic formula for a healthy pregnancy diet;
The basic principles of healthy eating during pregnancy are very similar to the principles of health for all people.

  • Eating plenty of fruits and vegetables;
    It provides the body with fiber that aids digestion, and various vitamins and minerals, such as iron, vitamin C, vitamin A, and folic acid.
  • Eat whole grains.
  • Eat lean protein.
  • focus on healthy fats,
    Focus on foods rich in unsaturated fats, such as omega-3.
    Avoid eating trans fats and saturated fats.
  • Stay away from fast food and sweets.
    Foods rich in sugar that provide the body with extra calories and do not provide the nutrients important for the growth and development of the fetus.

Important nutrients for pregnant women

healthy food
Important nutrients for pregnant women

Folic acid

Folic acid, known as vitamin B9, helps reduce the risk of neural tube defects.
And serious abnormalities in the brain and spinal cord in the child.

  • Pregnant mother needs: 400 to 800 micrograms daily before and during pregnancy.
  • Rich sources of folic acid such as: green leafy vegetables,
    Citrus, dried beans, and peas.


Calcium plays a key role in building a child’s bones and teeth.
It is also involved in the functions of the nervous system, blood circulation, and muscle formation.

  • Pregnant mother needs: 1,000 milligrams daily.
    If the mother is a teen, she needs 1,300 milligrams per day.
  • Rich sources of calcium: dairy products, and it is preferable to choose products fortified with vitamin D,
    Some fortified cereals and juices also contain calcium.

Vitamin D

Vitamin D helps build and strengthen the baby’s bones and teeth.

  • Pregnant mother needs: 600 international units daily.
  • Rich sources of vitamin D: fatty fish, such as salmon,
    Other options include fortified milk and fortified orange juice.


Protein plays a major role in the development of the baby throughout pregnancy.

  • Pregnant mother needs: 71 grams per day.
  • Rich sources of protein: Lean meat, poultry, fish, and eggs are rich sources of protein.
    It can also be obtained from other sources such as legumes, nuts, and seeds.


Iron helps prevent iron deficiency anemia;
Since iron enters the formation of hemoglobin, a protein found in red blood cells that carries oxygen to cells and tissues,
During pregnancy, the mother needs double the amount of iron compared to non-pregnant women, to provide adequate oxygen to the baby,
Severe iron deficiency anemia during pregnancy can cause an increased risk of preterm delivery, a low birth weight and postpartum depression.

  • Pregnant mother needs: 27 milligrams per day.
  • Iron Sources: Lean red meat, poultry, and fish are good sources of iron
    Other options include iron-fortified breakfast cereals, beans, and vegetables.

It is worth noting that iron is more easily absorbed from animal products.
While the absorption of iron from plant sources or iron pills can be increased by eating them with sources rich in vitamin C, such as orange juice, tomato juice,
You should also avoid eating calcium-rich foods with iron pills; As it may reduce its absorption.


Water helps prevent constipation, hemorrhoids, and excessive swelling, and helps reduce the risk of urinary tract and bladder infections.
The expectant mother’s needs are estimated at ten cups (2.4 liters) of fluids such as water, juices, etc. per day.
But you should stay away from drinks high in sugar.

Nutritional supplements

You should consult your doctor about taking nutritional supplements such as iron pills, calcium, and others;

The mother may suffer from a deficiency in some nutrients despite following a healthy diet.

Therefore, nutritional supplement during pregnancy helps to meet the needs of different nutrients.

Foods that are not safe for the expectant mother

Some foods can be dangerous during pregnancy;
Because they contain harmful bacteria, these foods include:

  • Uncooked seafood, such as sushi.
  • Unpasteurized milk, and cheeses made from it.
  • Raw or undercooked meat and poultry.

Nausea in the first months of pregnancy

Nausea in the first months of pregnancy
you have to Nausea in the first months of pregnancy see a doctor

The mother can develop nausea in the first trimester of pregnancy, which is usually called morning sickness.
However, it may last all day, which is normal, as some evidence shows that nausea is nature’s way of protecting a child from potentially harmful foods.
The following points show some tips to relieve the symptoms of nausea at this stage:

  • Avoid high-fat, spicy foods.
    And foods with irritating odors.
  • Eat carbohydrates, such as baked potatoes or dry toast.
  • eat low-salt biscuits,
    And put it near the bed to eat it while feeling nauseous.
  • Eat foods rich in vitamin B6.
  • Consult a doctor if iron pills increase symptoms of nausea.
  • Eat small meals throughout the day, so that the mother does not experience extreme hunger or fullness and full satiety,
    It also helps to avoid heartburn and indigestion that occurs after eating large meals.

Tags: Pregnancy, supplements

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