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What to Eat During Your First Pregnancy Trimester

By the time you reach pregnancy week 12, your baby is about the size of a passionfruit. This is an amazing fact, but what’s the connection with first-trimester nutrition? It’s all about getting more vitamins and minerals into your diet while enjoying each and every bite. Passionfruit is just one great source of essential nutrients including vitamins A and C, iron, potassium, fiber, and even a bit of protein – and it’s one example of a delicious way to incorporate more fruits and vegetables into your diet. Read on for more helpful tips about eating right during your first trimester of pregnancy and beyond.

What to Eat During Your First Pregnancy Trimester

Dark, Leafy Greens

While we’re on the topic of fruits and vegetables, let’s take a moment to celebrate spinach and its cousins. Dark, leafy greens are an excellent source of nutrients including iron, vitamin A, vitamin K, and folic acid, so be sure to enjoy a serving or two each day. Be sure to add a little bit of fat to your greens, since many the nutrients they contain are fat-soluble. A tablespoon of nut butter in a green smoothie with berries or a teaspoon of extra-virgin olive oil drizzled over salad will do the trick.

Healthy, Whole-Grain Carbohydrates

Much of your daily carb intake should come from whole grains, which provide steady energy while delivering plenty of essential nutrients. Most whole-grain products offer B vitamins, iron, protein, and minerals, and fortified versions usually contain extra folic acid, which is essential to your baby’s development. So swap your usual white bread for a whole grain variety, enjoy whole grain pasta, and treat yourself to healthy breakfast options like granola or oatmeal.

Get Lots of Protein

Love chicken breast, salmon, or tofu? Good news – these are three good sources of lean protein, which keeps you feeling full while supporting your little one’s rapid development. Beans and eggs are two additional sources, and they’re very easy to add to other foods. Dairy products or fortified non-dairy substitutes are great for you too, and so are nuts.

Enjoy Limited Extras

A healthy, whole foods diet with a few treats like chocolate, your favorite salad dressing, and even the occasional ice cream or frozen yogurt will keep you feeling satisfied while supporting your body and nourishing your little one. Plan for treats if you want to eat them, keeping your daily calorie intake within suggested limits for your height and ideal body weight.

Take a Prenatal Vitamin

Swap your daily multivitamin for a prenatal vitamin if you haven’t already done so. Prenatals contain added folic acid to prevent brain and spinal cord defects, plus they contain extra iron, which supports your body while optimizing your little one’s growth. Most brands offer extra calcium and vitamin D, too.

Drink Up: Increase Your Water Consumption

Maybe you’ve heard it before: Water is a vital nutrient. During your first trimester of pregnancy and beyond, you’ll want to increase your intake, even though it means more trips to the bathroom. The Institute of Medicine suggests increasing your fluid intake to about 10 cups per day.

Hold off On Eating for Two

While you’ll want to increase your calories by just a bit later on in pregnancy, continue to watch your intake throughout your first trimester. Calculating your BMI is the easiest way to determine how much weight you’ll need to gain. If you’re confused or concerned, be sure to talk with your doctor. He or she can provide you with more recommendations for eating well throughout your pregnancy.

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