Pregnancy Diets: Nutritional Advice for Your First Trimester
If you have just found out that you are carrying a baby, congratulations! Your first questions probably have to do with the proper pregnancy diets. In other words, what can you expect during the first few months of your pregnancy, and how should you alter your diet to make sure you stay healthy and give your baby a head start on healthy development during the first few months.
As you go through this first trimester, consider it your adjustment period. Your body is making changes to accommodate the baby, and you will make considerable changes to the food for pregnancy that you eat. You will eliminate caffeine, smoking, alcohol, sugar, and artificial sweeteners during these first three months. In addition, you will implement healthy lifestyle changes that will have a profoundly positive effect on both your health and that of your baby.
Let's look at these first few trimesters a little more in-depth.
General Development during the First Trimester
During the first trimester, you probably won't even realize you are pregnant until you miss your period. Up until the seventh week of pregnancy, true development in the embryo doesn't even really begin. After the seventh week, your baby will develop eyes, ears, a nose, a heart, and other internal organs. By week 8, the heart should be well-developed enough to be heard through ultrasound. By week 9, your baby will begin developing bones, arms, and legs, as well as webbed feet and hands. And by the end of the tenth week of pregnancy, your baby will be fully developed, but still very small.
Common Complaints during the First Trimester
The most common complaint during the first trimester, and the one that may signal your pregnancy if you are unaware of it, is nausea. This nausea usually occurs in the morning, so it is often nicknamed "morning sickness." Some moms never experience nausea a day in their pregnancy, while others experience it through the very end of the third trimester.
Fatigue is another common complaint. As your body works hard to accommodate your new baby, she grows and develops, making mom pretty tired. You may also experience headaches from caffeine or sugar detox, and heartburn from digestive upset. There are natural remedies available that can ease the severity of all these complaints, so be sure to consult with your OB/GYN or midwife.
Supplements during the First Trimester
If you have been trying to conceive, you may already be on prenatal supplements. But if you have just found out about your pregnancy, now is the time to begin supplementing your diet. You should investigate a good prenatal vitamin that has adequate levels of folic acid, iron, and calcium. You should also begin taking an Omega-3 fatty acid supplement if you aren't already. A high-quality fish oil, low in mercury, is a good way to get the Omega-3s you need. You can check with your healthcare provider for a recommendation for a good brand.
The Importance of Cutting Back on Refined Carbs
The most important dietary consideration during this phase of your pregnancy is to begin cutting out processed foods and refined carbs. If you are suffering from morning sickness, it's easy to begin relying on ginger ale, crackers, and other sugary or refined carbs for your nutrition. But this can cause you to gain a lot of weight prematurely, which can lead to a difficult labor.
Instead, make a tea from boiled slices of ginger, sweeten it with stevia, and sip slowly. You should also eat protein with every meal, even your snacks, as it will help control nausea and hunger pains. If you have nausea, even a small handful of raw nuts can give you the protein you need and help you control your morning sickness.
As you go through this first trimester, consider it your adjustment period. Your body is making changes to accommodate the baby, and you will make considerable changes to the food for pregnancy that you eat. You will eliminate caffeine, smoking, alcohol, sugar, and artificial sweeteners during these first three months. In addition, you will implement healthy lifestyle changes that will have a profoundly positive effect on both your health and that of your baby.
Let's look at these first few trimesters a little more in-depth.
General Development during the First Trimester
During the first trimester, you probably won't even realize you are pregnant until you miss your period. Up until the seventh week of pregnancy, true development in the embryo doesn't even really begin. After the seventh week, your baby will develop eyes, ears, a nose, a heart, and other internal organs. By week 8, the heart should be well-developed enough to be heard through ultrasound. By week 9, your baby will begin developing bones, arms, and legs, as well as webbed feet and hands. And by the end of the tenth week of pregnancy, your baby will be fully developed, but still very small.
Common Complaints during the First Trimester
The most common complaint during the first trimester, and the one that may signal your pregnancy if you are unaware of it, is nausea. This nausea usually occurs in the morning, so it is often nicknamed "morning sickness." Some moms never experience nausea a day in their pregnancy, while others experience it through the very end of the third trimester.
Fatigue is another common complaint. As your body works hard to accommodate your new baby, she grows and develops, making mom pretty tired. You may also experience headaches from caffeine or sugar detox, and heartburn from digestive upset. There are natural remedies available that can ease the severity of all these complaints, so be sure to consult with your OB/GYN or midwife.
Supplements during the First Trimester
If you have been trying to conceive, you may already be on prenatal supplements. But if you have just found out about your pregnancy, now is the time to begin supplementing your diet. You should investigate a good prenatal vitamin that has adequate levels of folic acid, iron, and calcium. You should also begin taking an Omega-3 fatty acid supplement if you aren't already. A high-quality fish oil, low in mercury, is a good way to get the Omega-3s you need. You can check with your healthcare provider for a recommendation for a good brand.
The Importance of Cutting Back on Refined Carbs
The most important dietary consideration during this phase of your pregnancy is to begin cutting out processed foods and refined carbs. If you are suffering from morning sickness, it's easy to begin relying on ginger ale, crackers, and other sugary or refined carbs for your nutrition. But this can cause you to gain a lot of weight prematurely, which can lead to a difficult labor.
Instead, make a tea from boiled slices of ginger, sweeten it with stevia, and sip slowly. You should also eat protein with every meal, even your snacks, as it will help control nausea and hunger pains. If you have nausea, even a small handful of raw nuts can give you the protein you need and help you control your morning sickness.