Diet in pregnancy: first trimester

Adequate nutrition allows you to meet the needs of mother and child. Here’s what to bring to your plate in the first 3 months of gestation.

During pregnancy, following an adequate diet already during the first trimester allows the future mother to take all the nutrients necessary for her own well-being and that of the baby. However, this does not mean either eating for two, nor gaining a lot of weight.

In fact, in the first 3 months of pregnancy the caloric needs do not increase and a normal weight woman should gain weight only by 1.6 kg. Only in case of underweight is a greater weight gain desirable (ideally, 2.3 kg), while for overweight women (to whom the gynecologist could even advise to lose weight before conception) an ideal increase of only 0.9 kg is expected.

As far as nutrient requirements are concerned, they are established by the Reference Intake Levels of Nutrients and Energy (LARN) of the Italian Society of Human Nutrition.

It is necessary, in fact, that the pregnant woman maintains a correct diet, especially in the initial period of gestation, and that all the nutrients are balanced. In this way, it is possible to guarantee a correct development of the fetus, and an excellent state of health of the unborn child.

In general, from a nutritional point of view, the ideal diet for a pregnant woman is not very different from the one she should follow if she were not pregnant. However, depending on the month of gestation being considered, small variations in the amounts of some of the nutrients taken may be necessary.

Following the indications of the LARN helps not only to meet the nutritional needs of the mother and her baby, but also to avoid excessive weight gain and to arrive at childbirth without finding yourself struggling with health problems such as gestational diabetes, which is often associated with the subsequent appearance of type 2 diabetes and which, Like the latter, it is associated with dangerous blood sugar levels.

Let’s see together, with more attention, some indications on how to structure a balanced and healthy diet. We also see how it is possible to use daily nutrition as a weapon of prevention for disorders and diseases, which could affect both mother and child.

Carbohydrates and proteins

Carbohydrate intake should correspond to 45-60% of daily calories. The consumption of sources of simple sugars (such as sweets) should be limited, while foods rich in complex carbohydrates should be preferred, such as pasta, barley, parboiled rice and whole wheat bread (which with its fiber can also help fight constipation).

Rusks and potatoes can also be included in the diet of the first trimester of pregnancy. It is also good to take plenty of fiber in the form of legumes (at least 3 servings a week), vegetables (always eat both lunch and dinner, preferring those rich in fiber, such as artichokeseggplantzucchini and broccoli) and fruit (apples, pears, plums and apricots), excellent as a snack.

The protein requirement increases by 0.5 grams per kg of body weight per day, to be added to the 0.71 g per kg per day of a woman of childbearing age. The indication is to take 50% of proteins of high biological value (present in meat, fish and well-cooked eggs, milk and derivatives) and 50% of proteins of vegetable origin.

Among the foods richest in proteins of vegetable origin we mention once again legumes, specifically beanslentils and even chickpeas. These should always be included in a healthy and balanced diet.

Fats

Fats should correspond to 25-35% of daily calories. However, it is important to limit sources of saturated fat and cholesterol (such as foods of animal origin) and avoid trans fats (present for example in some baked goods) as much as possible.

On the other hand, sources of monounsaturated fats (such as olive oil, even better if it is extra virgin olive oil) and polyunsaturated fats, especially DHA (docosahexaenoic acid), useful for the development of brain and cognitive abilities, are allowed. To take it you can eat at least 2 times a week fatty fish (such as salmon and mackerel), cooking them well within 48 hours of purchase, often varying the choice and limiting to no more than 150 g per week the large predators (such as swordfish, tuna and marlin) for the risk of mercury contamination.

In dried fruit (especially in walnuts) there is no DHA, but its precursor (alpha-linolenic acid) whose conversion in the human body is very inefficient.

Consuming dried fruit is however of fundamental importance for those who follow a vegetarian diet. The latter, in fact, does not allow you to consume meat or fish, and does not allow you to take omega 3 from animal sources. Neglecting supplementation could, in the long term, lead to complications for both mother and child.

Omega 3 supplements may only be needed in special cases, such as that of smokers or vegans. Be careful, though: DHA from microalgae is associated with iodine levels not recommended in pregnancy.

Micronutrients

As far as micronutrients are concerned, the principle to follow is to ensure a varied diet without resorting to supplements.

Exceptions are folate (to be taken in the form of supplements throughout the first trimester to prevent serious problems from folic acid deficiency, such as spina bifida), vitamin D (to be supplemented especially in case of strong overweight), in many cases iron and, in those who do not eat milk and dairy products, calcium. Only under special conditions may the intake of other vitamins, such as B1, B2 and B12, be required.

For the rest, to ensure an adequate intake of vitamins and minerals necessary during the first trimester, meat, fishseafoodand well-cooked eggs, legumes, prunes, whole milk and derivatives, butter, whole grains and well-washed fruits and vegetables (for example spinach, rich in folate) are recommended. However, it is better to avoid cabbage, arugula, onions, radishes, walnuts and mustard, which could inhibit the absorption of iodine.

Finally, added saltfoods rich in sodium (such as cheese, mayonnaise and nuts) and caffeine (no more than 300 mg per day) should be limited from the first trimester. Alcohol, cured meats and uncooked sausages should be avoided. Finally, you need to drink 350 ml more water per day than the 2 liters recommended for adult women.

A correct intake of water, mineral salts and micronutrients, allows you to keep the body in a good state of health, ensuring the correct performance of all functions. First of all, vitamins allow to support the immune system, defending the body from the aggression of external agents. In addition, minerals and daily hydration, together with fiber, prevent the onset of intestinal disorders, such as constipation.

The same precautions are even more important in case of overweight and obesity.

Drinks and foods to avoid

As mentioned, a pregnant woman does not necessarily have to give up coffee and chocolate because they are sources of caffeine, or swordfish and tuna because of the risk of mercury contamination: just limit their consumption.

It is therefore possible to consume tea and coffee, as long as their intake is within the recommended limits. In general, sugary drinks are also among the foods to avoid, due to their effect on blood sugar, but they can still be consumed occasionally, and not on a daily basis.

Vegetables and fresh fruit can also be eaten throughout gestation, as long as they are thoroughly washed (for example with baking soda or special products) and, if possible, peeled.

Other foods and drinks should be categorically excluded from the diet of pregnant women as early as the first trimester.

Foods to avoid include:

  • raw fish, unless there is certainty that it has been previously frozen at -35 ° C for at least 15 hours or frozen at -20 ° C for at least 7 days. The same recommendation applies to molluscs and crustaceans. In fact, all these foods can be contaminated by parasites (DiphyllobothriumPseudoterranova or Anisakis) that during pregnancy have been associated with problems such as allergic reactions, malnutrition, anemia, reduced immune defenses, intestinal obstructions, cholecystitis, preterm birth and impaired growth and development of the fetus;
  • raw eggs. In this case, the risk is to contract salmonellosis, which can trigger fever and gastrointestinal disorders. It is therefore good to pay attention to all foods that may contain raw or undercooked eggs, such as homemade mayonnaise;
  • raw meat, which can be contaminated with the listeriosis bacterium (Listeria monocytogenes), a disease that during pregnancy can manifest itself with non-specific symptoms (fever, fatigue, pain), but can have serious complications, including abortion and premature birth. In addition, cooking chicken meat thoroughly helps avoid Campylobacter, which is also associated with the risk of miscarriage;
  • cured meats and sausages, unless you are immune to toxoplasmosis. This disease, caused by Toxoplasma gondii, poses serious risks to the fetus, including miscarriage and brain injury.;
  • raw milk. Also in this case the risk is to contract infections such as salmonellosis and listeriosis;
  • gorgonzolabrie and other types of blue cheese or with a flowery rind (i.e. covered with mould), which are also associated with the risk of listeriosis;
  • pâté, as there is a risk of listeria infections;
  • alcohol. To date, no maximum level below which alcohol consumption can be considered safe for the foetus has not been identified. On the contrary, it is known that this substance, which can cross the placenta, can compromise the normal physical and intellectual development of the baby. In addition, it can cause vitamin deficiencies in women that can in turn have consequences on the development of the fetus. For all these reasons, the advice is not to believe that moderate or sporadic consumption is free of risks, but it is preferable to abstain totally from alcohol consumption;

Finally, there are also those who advise against the consumption of liver because of its high concentrations of vitamin A. This micronutrient, in fact, although essential for the development of the fetus, if taken in very high doses can cause malformations. In order not to take unnecessary risks, it is good to follow the advice of your doctor.

Foods to avoid Risks
Raw fish Contamination by parasites (Diphyllobothrium, Pseudoterranova or Anisakis)
Raw eggs Salmonellosis
Raw meat Listeriosis
Cured meats and sausages Toxoplasmosis
Raw milk Salmonellosis and listeriosis
Gorgonzola, brie cheese and other blue or flower-rind cheese Listeriosis
Alcohol Impaired normal physical and intellectual development of the fetus and vitamin deficiencies in the mother
Liver Malformations in the fetus

 

Now you can apply all these indications also in the kitchen, adapting your daily diet according to the needs of pregnancy. However, it is advisable to seek advice from a professional, such as a nutritionist. A thorough visit will allow you to dispel any doubts regarding the diet and behaviors to be kept throughout the gestation period.

Not only nutrients

It must also be remembered that good habits also help to ensure a healthy diet. In particular, during pregnancy calories should be divided into 3 main meals (breakfast, lunch and dinner) and 3 snacks, one of which after dinner to avoid the reduction of energy and nutrients that reach the baby during the night hours.

To ensure a balanced diet even during pregnancy, it is advisable to take 10-15% of daily calories during breakfast, 20-30% at lunch and 20-30% at dinner. Each snack should correspond to 5-10% of your daily calories. Avoiding binge eating will also limit attacks of nausea, and more effectively counteract hunger.

Finally, even during pregnancy we must not forget the importance of physical activity, but follow the indications of the gynecologist.

In addition to eating healthy and natural, therefore, an active and non-sedentary lifestyle, even on a physical level, will help not only to keep the body healthy, but also to improve mood and balance the metabolism.

In this way you can keep fit during the first trimester and throughout the rest of gestation without any risk to the fetus.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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