Health care for pregnant women is especially important for pregnant women and their babies during pregnancy. In particular, a diet is indispensable, especially diet early pregnancy. So, what do mothers know about nutrition in the first trimester of pregnancy, what should be noted?
In today’s article, I wish to bring useful knowledge about nutrition for the first 3 months to help mothers to understand the importance of nutrition for babies in pregnancy. From there, the mother can make a daily menu to help her mother healthy, her love is developed most comprehensively.
The role of nutrition for mothers and children in the first 3 months
During the first 3 months, the fetus is still in the process of formation and development so it is still very weak.
Therefore, the nutrition for pregnant women in the first month as well as in the next two months plays a very big role, directly affecting the comprehensive development of the fetus throughout the pregnancy. Therefore, pregnant women need to provide adequate nutrients for their children during this period to optimize the development of both weights, physical and intellectual children.
Not only that, during this period, but the mother’s body will also often feel tired, just want to sleep, always feel hungry, and have a craving for strange foods.
Symptoms of morning sickness also begin to appear, such as nausea, lightheadedness, and dizziness, which make the mother stressed and bored. Therefore, a diet full of essential nutrients also helps pregnant women maintain physical health and improve their mood.
Pregnant women need to supplement what in the first 3 months
It is one of the important micronutrients for the comprehensive development of the fetus, especially the nervous system and especially in the first 3 months. Folic acid helps prevent the risk of neural tube defects, cranial abortion, cerebral hernia, spina bifida, and reduces the risk of heart, limb, urinary tract, cleft lip, and cleft palate. jaws … if pregnant women get enough folic acid in their pregnancy.
Food sources of folic acid include liver, poultry, cereals, greens (as dark as possible, beets, radishes, broccoli, etc.), lima beans, peas, soybeans, carrots, tomatoes, bananas, oranges, lemons, grapefruit …
Calcium plays an important role in promoting the health of the mother’s bones and teeth and building strong bones and teeth for the fetus.
Food sources of calcium are crab, shrimp, fresh milk such as cow’s milk, goat’s milk powder, or from plant sources like sesame, carrot …
Vitamin D is needed for the absorption of calcium and phosphorus, factors that contribute to the formation of bones and teeth. Therefore, in addition to supplementing with calcium-rich foods, mothers should combine sun exposure to enhance the production and absorption of vitamin D to better absorb calcium.
It is found in foods such as liver, eggs, butter, milk, fatty fish.
Vitamin C is found in green vegetables and fruits, plays an important role in the growth of cartilage, muscle, and blood vessels for the fetus, creating a stable placenta. Not only that, but this is also known as a beauty vitamin due to its antioxidant capacity as well as enhanced resistance for pregnant women.
Iron is found in meat, animal liver, beef, kale, spinach, spinach, wholemeal bread and cereals … and some processed foods such as nutritious flour, wheat flour, and water. fish sauce, shrimp noodles … help prevent anemia effectively for pregnant women and are necessary for the process of transporting oxygen and micronutrients to the fetus, supporting fetal brain development.
Protein plays a role in building and replacing new tissues in the body, transporting oxygen in the blood, and supporting the immune system, helping pregnant women have a healthy pregnancy.
Protein is found in poultry, fish, cereals, eggs, legumes, dairy products, soy, wheat, barley, etc.
Menu for pregnant women in the first 3 months
What should you eat if you’re pregnant?
There are many questions about nutrition in pregnancy, what should pregnant women eat? What medicine should be taken in the first 3 months of pregnancy? What should drink milk in the first 3 months of pregnancy? Or what fruit should I eat in the first 3 months of pregnancy?
To know which foods are good for your baby during pregnancy, pregnant women can choose foods that contain all the above-mentioned nutrients.
Experts also encourage mothers to eat about 15 different foods every day to ensure an adequate supply of essential nutrients for mothers and children. These foods include eggs, fish, milk, beef, chicken, leafy greens, and yogurt, etc.
Pregnant women also pay attention to drinking plenty of water in the first 3 months to help reduce headaches, uterine convulsions, morning sickness, constipation, indigestion, and some other common pregnancy conditions.
At the same time, water also helps pregnant women always feel healthy, fresh, and abundant energy. Drinking water is also a very effective way to take care of your skin, helping mothers limit the appearance of melasma and freckles during pregnancy.
New pregnant should not eat?
In addition to the healthy foods that moms should add, mothers should also avoid foods that are harmful to the health of pregnant women and their babies. Mothers especially avoid eating the following foods:
- The food is broken, the smell is strange
- Recycled and raw food
- Un pasteurized milk, butter, and cheese products
- Pre-packed food
- Fish high in mercury (mackerel, shark, swordfish)
- Alcohol, tobacco, coffee and stimulants, carbonated drinks
What vegetables should pregnant women not eat?
It is especially noteworthy that in the first 3 months, mothers should avoid foods that can cause uterine contractions that lead to miscarriage such as laksa leaves, sam vegetables, asparagus, pineapple, longan, papaya. green, sprouts potatoes …
Eating these vegetables is considered one of the taboos during the first 3 months of pregnancy that mothers need to keep in mind to ensure the safety of your baby.
Tips to help pregnant women avoid morning sickness in the first 3 months
The first 3 months are when many mothers feel tired due to morning sickness. The frequent and continuous morning sickness can make pregnant women lose their appetite, anorexia causes the mother’s nutritional intake to be deficient, affecting the health of the pregnant mother and the development of the baby.
herefore, moms can apply the following ways to minimize morning sickness in the first 3 months of pregnancy:
- Divide large meals into smaller meals, eating many meals a day
- Not eating and drinking, should drink (water, milk, juice …) between meals during the day
- Limit the use of foods that cause nausea, such as spices, onions, garlic, lemongrass, etc.
- Limit greasy fried foods
- Enhance foods that help reduce morning sickness into your daily diet such as cinnamon, basil, coriander seeds, mint, lemon, ginger …