First Trimester Tips: Navigating The Beginning of Your Pregnancy
Congratulations on your pregnancy! During this trimester let’s think of this time as nourishing for two, it isn’t quite time to increase calories yet. In this article we will help you navigate foods to include during this special time to help you and your baby thrive.
Balance is key
The joys of pregnancy aka morning sickness and food aversions (*sarcasm intended) may lead to difficulty eating how you normally would or how you planned to eat. It may help to focus on simple balanced eating when it aligns with your appetite. Try and incorporate two to three food groups in each meal. Food groups to focus on are protein (plant and or animal), grains, vegetables and legumes, fruit or dairy.
Carbs can be great for energy and packed with nutrients like fiber. They are also typically easier on the stomach; especially on an empty stomach or first thing in the morning.
Protein is important for you and your baby's strength. Chicken, eggs, beans and tempeh are all great ways to add protein. But when your body is not feeling up to it, you can add in things such as unflavored collagen powder or other protein powders to smoothies or simply to water or milk for an extra protein boost!
Fats are another key source of nutrients for hormone production, energy production and brain function. Avocados, nuts and nut butters and olive oil are all easy ways to add fat to a meal or snack.
Focus on keeping things simple and balanced.
Photo by: Kindel Media
Don’t Forget to Hydrate!
Fluid intake is always important especially during pregnancy, specifically due to your increased blood production among other reasons. Try aiming for about 100 oz/day, focusing mostly on water. You may need more if you are sweating a lot or while you are working out.
Along with water, this can also include other fluids such as teas, smoothies, coconut water, milk, bone broths and soups. Use this as an excuse to get a cute water bottle that is easy to drink out of as motivation!
Foods can also help you stay hydrated. Think fruits and veggies such as watermelon, cucumbers, strawberries, lettuce, zucchini, celery and more!
The elephant in the room…Morning Sickness
It is common for people to experience morning sickness and this is possibly due to rapidly changing hormone levels. This can alter your intake goals, which is completely okay! If you do not end up eating exactly the way you plan, your body knows what to do. It is important to listen to your body and if certain foods feel triggering, then avoid them. Some tips to combat morning sickness include:
Instead of eating larger meals, eat smaller frequent meals and/or snacks (don’t forget to include protein)
Add ginger and lemon to your foods/drinks
If certain smells are bothering you, try cold foods, they tend to put off less of a smell
Cold smoothies are a great way to incorporate more nutrition
If animal proteins are giving you trouble try adding flavorless collagen powder to your water
take your prenatal with food instead of on an empty stomach
Focus Foods
There are lots of important nutrients such as folate, iron, choline, B12 and more that are important during your pregnancy. There are lots of ways to incorporate these foods into your diet. Here are some foods high in these nutrients in others!
Veggies such as broccoli, peas, spinach, kale, string beans and swiss chard.
Whole grains like oatmeal, bran, brown rice or whole wheat bread
Fruits like dates, figs, strawberries, or blackberries
Protein sources from fish, liver, eggs, and tempeh
These nutrients are a great starting point to focus on while you begin your pregnancy. Trying your best to have a balanced and nutritious diet. Honoring what makes your body feel good is what is most important for you and your baby!
Foods to Avoid
Lastly, let’s cover some of the foods you may want to stay away from during pregnancy. There is lots of information about what foods to avoid during your pregnancy. There are some general recommended foods to avoid but the truth is ANY food can be a potential harm depending on how it was grown/picked/transported/cooked. The most common foods most talked about include:
Raw or uncooked eggs, meat and seafood
Deli meat and smoked seafood
Unpasteurized dairy and soft cheese
High mercury seafood
Alcohol
Large quantity of caffeine
This does not mean all of these foods will always be harmful. More often produce is linked to food borne illness. For a more in depth explanation of foods to avoid, see the Athena’s Bump article here!
We are here for you!
This can be an overwhelming time, take it slow and give yourself grace! Every day may look different, focus on feeling your best and try to eat balanced whole foods for you and your baby.