For the sake of both the expectant woman and her unborn child, good nutrition is essential during pregnancy. However, in order to avoid morning sickness, satisfy desires, maintain a high level of energy, and adequately fuel your body, you need to plan ahead while following a first trimester diet plan.
According to BMC Nutrition, maintaining a healthy and diverse diet during pregnancy is crucial for maternal well-being and fetal development.
The mother-to-be’s diet should contain a variety of healthy foods, for example, fruits, vegetables, and proteins, to provide essential nutrients. Doing so will help you provide good nourishment to the baby and also aid in proper growth and development.
Are you wondering what to consume during pregnancy? So, here we are providing a descriptive blog on what to eat and what to avoid to have a healthy diet plan for the first trimester.
Why Is Nutrition Crucial In Early Pregnancy?
Early pregnancy calls for good nutrition since it helps to sustain the mother’s health as well as the quick growth and development of the offspring. Important reasons include:
1. Fetal Development: The formation of the baby’s brain, spinal cord, bones, and organs depends on vital nutrients, including folic acid, iron, calcium, and protein.
2. Prevention Of Birth Abnormalities: According to the American Journal of Obstetrics, Folic acid, and other micronutrients are essential to lower the possibility of neural tube defects or prevent any birth abnormality.
3. Good Placenta Generation: Adequate nutrition guarantees a robust placenta, which feeds the baby oxygen and nutrients.
4. Reduces Risk of Complications: Poor nutrition can lead to low birth weight, premature birth, and other complications.
5. Boosts Maternal Health: The mother’s body undergoes major transformation, demanding more nutrients and energy to prevent anemia and exhaustion. She is also helped by this.
6. Supports Immune System: Vitamins and nutrients, including vitamins C, D, and zinc, work to bolster the mother’s immune system, therefore guarding against infections.
7. Manages Pregnancy Symptoms: A good diet can alleviate morning sickness, constipation, and weariness, therefore managing pregnancy symptoms.
Whole foods, lean proteins, healthy fats, and lots of water make up the basis for a nutritious pregnancy.
Nutrients To Include In First Trimester Diet Plan
Usually, the whole nine months are important during pregnancy, but in the first trimester, we must focus particularly on the following nutrients:
1. Folic Acid
This is the most crucial micronutrient in terms of first-trimester nutrition. Folic acid, also known as vitamin B9 or folate when it’s in food form, plays a major role in preventing neural tube defects.
Thus, to complete the recommended 600 micrograms per day, start including a prenatal vitamin daily and eat oranges, strawberries, green leafy vegetables, kidney beans, nuts, cauliflower, and beets.
2. Protein
Proteins play a key role in the development of muscle for both mother and baby and support uterine tissue growth. Thus, you must aim for about 75 grams per day. So, good sources of protein include eggs, Greek yogurt, and chicken.
According to UCSF Health, a pregnant woman should get a minimum of 60 grams of protein a day, accounting for approximately 20 percent to 25 percent of calorie intake.
3. Calcium
Calcium is crucial for the development of teeth and bones in babies. Since the growing baby will take calcium from the stores (of the mother). So, less calcium in the mother’s diet can result in brittle bones (osteoporosis) later on.
According to the World Health Organization, a daily calcium supplementation (1.5 g–2.0 g oral elemental calcium) is recommended for pregnant women to reduce the risk of pre-eclampsia.
Thus, you should get the recommended 1,000 milligrams per day through a well-balanced diet. So, this balanced diet includes milk, cottage cheese, yogurt, and dark leafy greens.
4. Iron
Iron is increasingly essential in your first trimester diet plan, this is because the mother’s blood supply ramps up to meet the demands of her growing baby. So, the goal of 27 milligrams per day can be a challenge to reach through food alone.
Thus, make sure you’re getting a solid dose of iron in your prenatal vitamin to reduce the risk of pregnancy anemia. Include good sources of iron, such as beef, chicken, eggs, tofu, and spinach, in your meal plan too.
5. Vitamin C
Sometime in pre pregnancy diet plan ladies start including vitamin C, which is a good sign. Vitamin C-rich foods, for example, guava, oranges, broccoli, and strawberries, promote bone and tissue development. Also, it boosts the absorption of iron. So, a pregnant lady should aim for 85 milligrams per day.
6. Potassium
Potassium teams up with sodium to help your body maintain proper fluid balance. Also, it helps regulate blood pressure. So, try to get 2,900 milligrams per day through the prescribed prenatal vitamins and foods like bananas, apricots, and avocados.
7. DHA
A key omega-3 fatty acid, DHA, is found in low-mercury fish. So, you may be too nauseous for seafood these days. Also, you can include plant-based DHA.
DHA rich foods or supplements in your diet play an important role in the brain development, heart health, and overall well being of babies.
Sample First Trimester Diet Plan Indian For 3 Days
So, here, is the healthy diet plan for first trimester:
Day- 1
| Time | Meal |
| Breakfast (8:00-8:30 Am) | Chapathi-4+ Egg Roast ½ cup (1 egg)/ Ragi Dosa- 3+ Tomato + Onion Chutney ½ cup. |
| Mid-Meal (11:00-11:30 AM) | Avocado(75gms)/ Nuts (almonds- 4, raisins-6 walnuts-3) Milkshake, {Milk-150ml} |
| Lunch (2:00-2:30 PM) | 1.5 Cup Brown rice + ½ Cup Sambhar (arhar dal) + Grilled Chicken (150 gm) +100 gms curd. |
| Evening (4:00-4:30 PM) | Lentil Sprouts 1 cup |
| Dinner (8:00-8:30 PM) | 3 Roti/Chappati + Tomato Sabji 1/2 Cup. |
Day- 2
| Time | Meal |
| Breakfast (8:00-8:30 Am) | Upma-1.5 Cup/ Poha- 1.5 cup+ Coconut Chutney/Tomato Chutney/Green Chutney- 2tsp |
| Mid-Meal (11:00-11:30 AM) | 1 Portion Fruit Salad+ Cottage Cheese. |
| Lunch (2:00-2:30 PM) | 1.5 Cup Rice+ 1/2 Cup Dal+ Palak Sabji 1/2 Cup+ 1/2 Cup Curd. |
| Evening (4:00-4:30 PM) | Channa Chat 1 Cup+ 1 Cup Light Tea. |
| Dinner (8:00-8:30 PM) | 3 Roti/ Chapathi+ Lady Finger Sabji 1/2 Cup. |
Day-3
| Time | Meal |
| Breakfast (8:00-8:30 Am) | Idli-4/ Medium Dosa-3-Sambhar (1 cup) +1tsp Tomato Chutney |
| Mid-Meal (11:00-11:30 AM) | Green Gram Sprouts 1 Cup |
| Lunch (2:00-2:30 PM) | Veg Pulao Rice 1.5 Cup+ 1 Cup Soya Chunk Curry+ 1/2 Cup Curd. |
| Evening (4:00-4:30 PM) | Fruits Salad 1 Cup+ 1/2 Cup Milk. |
| Dinner (8:00-8:30 PM) | Broken Wheat Upma 1 Cup+ 1/2 Cup Green Beans Sabji |
Please Note: You can jump straight to Pregnancy Diet Plan First Trimester PDF here. If you want a personalized pregnancy diet, connect with our registered dietitians today!
Healthy Eating Tips In The First Trimester
Ultimately, while it’s crucial to eat well in the first trimester, try not to worry too much about what you’re putting on your plate.
Although variety is essential during this time, for now, take it easy on yourself and your stomach. But do not forget to:
1. Stay Hydrated
Always fill up a glass of water and place it on your nightstand before bed. In the morning, drink it before starting your day. However, sometimes plain water doesn’t sound appetizing, add a slice of lemon, cucumber, or fresh berries.
2. Include Healthy Snacks
A very common symptom early in pregnancy is the quick onset of hunger. Along with this, if you have a simultaneous feeling of nausea and even fullness, then keep your blood sugar steady throughout the day by eating healthy snacks.
Thus, these healthy snacks include a small handful of nuts, a few whole-grain crackers with cheese, a piece of fresh fruit, or a slice of whole-grain toast with nut butter. Also, you can find good healthy snack recipes on the Fitelo recipe page.
3. Proper Intake Of Prenatal Vitamins
During pregnancy, you cannot eat perfectly every single day. So, to fulfill your essential nutrient intake include prenatal vitamins in your first trimester diet plan. Thus, you can set an alarm on your phone as a reminder to take your vitamin each day.
4. Exercise Regularly
Regular daily exercise increases the chance of having a vaginal delivery (normal). Thus, this helps to manage the common discomforts of pregnancy. Exercise can also promote postpartum recovery.
5. Have Proper Sleep
How to sleep in first trimester? The ongoing body changes can make things difficult. So, try to sleep and wake up at the same time every day to regulate your body’s internal clock. Then create a comfortable sleep environment that encourages you to sleep well.
If you struggle to sleep, try including relaxing techniques such as deep breathing, meditation, or prenatal yoga to calm your body and mind.
6. Eliminate Alcohol And Limit Caffeine
It is essential to take good care of your body during pregnancy. Thus, doctors recommend strictly avoiding alcohol, limiting your caffeine intake, and saying no to any non-prescription drugs throughout your pregnancy.
However, indulging in alcohol can adversely affect your baby’s brain or spinal development. Also, having too much caffeine is linked to a higher incidence of miscarriage, and can lead to birth defects or behavioral problems.
Food And Beverages To Avoid In First Trimester Diet Plan
It is important to be mindful of food and beverages that pregnant women should avoid during their first trimester. Here, we are sharing a few beverages and foods to avoid during pregnancy:
- High Mercury Fish: Including high-mercury fish causes the substance (mercury) to accumulate in the bloodstream over some time. Thus, excess mercury in the bloodstream can damage the baby’s developing nervous system and brain.
- Undercooked Or Raw Fish: In raw fish, there is a greater chance of containing parasites, bacteria, or microorganisms than in fully cooked fish. So, avoid including such food items in your regular diet.
- Raw Sprouts: Mostly raw sprouts flourish in warm and humid conditions, which are ideal for the growth of bacteria such as Salmonella and E. coli. So, including sprouts in your diet plan makes you sick.
- Unwashed Product or Food: Including unwashed or contaminated food products in pregnancy can expose your body to a harmful parasite called Toxoplasma gondii. So, this parasite is present abundantly in undercooked meat and unwashed vegetables.
- Unpasteurized Milk, Cheese, and Fruit Juice: Raw and unpasteurized milk may contain bacteria like E. coli, Listeria, Campylobacter, etc. So, all these bacteria give rise to foodborne illnesses. Thus, avoiding these is the best solution during pregnancy.
- Junk Foods: Processed junk foods during pregnancy can increase the amount of a toxic substance in the body and are called acrylamide. Thus, this toxic substance is harmful to the baby.
Please Note: Fitelo’s Indian First trimester meal plan for pregnancy may or may not suit everyone. So, in cases of food allergies and complications, Fitelo can plan a personalized diet chart. Thus, if you need a customized diet plan and guidance, contact our experts.
Ways To Manage Common First Trimester Symptoms
The first trimester brings several changes to the body as it adjusts to pregnancy. While some symptoms can be uncomfortable, simple lifestyle adjustments can help manage them effectively.
| Symptom | Management Tips |
| Morning Sickness | Eat small, frequent meals; stay hydrated; try ginger or vitamin B6. |
| Fatigue | Get enough rest; stay active with light exercise; eat iron-rich foods. |
| Food Aversions & Cravings | Maintain a balanced diet; opt for healthy alternatives to cravings. |
| Constipation | Increase fiber intake; drink plenty of water; stay active. |
| Frequent Urination | Stay hydrated, but reduce fluids before bedtime. |
| Mood Swings | Practice stress management, get adequate sleep, and seek emotional support. |
| Heartburn | Eat smaller meals; avoid spicy or acidic foods; don’t lie down right after eating. |
Every pregnancy is unique, and symptoms vary from person to person. If you have severe symptoms, connect with your health specialist right away.
A Word From Fitelo On “First Trimester Diet Plan.”
In conclusion, the first trimester eating plan is important for both the mother and the baby. During pregnancy, the nutritional value of every food item should remain top of mind and be easier to focus on. So, try to plan your meals and snacks in advance.
Here are the key takeaways:
- Importance of Nutrition in Early Pregnancy: Proper nutrition in your fertility diet plan supports fetal growth, prevents birth defects, boosts maternal health, and strengthens the immune system.
- Key Nutrients for the First Trimester: The diet should have important nutrients like folic acid (prevents neural tube defects), protein (muscle growth), calcium (bone development), iron (prevents anemia), vitamin C (boosts immunity), potassium (fluid balance), and DHA (brain development).
- Indian First Trimester Diet Plan: To ensure well nutrition, an Indian First Trimester Diet Plan sample three-day menu includes nutrient-dense foods like lentils, whole grains, dairy, lean proteins, fruits, and vegetables.
- Healthy Eating Tips for the First Trimester: To handle pregnancy symptoms, stay hydrated, eat healthy snacks, take prenatal vitamins, work out on a regular basis, get enough sleep, and pay attention to your body.
- Foods & Beverages to Avoid: To guarantee a safe pregnancy, avoid high-mercury fish, uncooked fish, uncooked sprouts, unwashed produce, unpasteurized dairy, junk food, alcohol, and excessive caffeine. Also, check out this blog on “Pregnancy diabetes diet menu” for a healthy pregnancy.
- Managing First Trimester Symptoms: Common early trimester symptoms such as morning sickness, tiredness, food aversions, constipation, frequent urination, mood swings, and heartburn can be managed through changes in diet and lifestyle.
Every pregnancy first trimester is unique, and symptoms vary. If experiencing severe symptoms or complications, consult a healthcare professional for guidance.
If you find it difficult to plan your diet, you can surely take the help of our Fitelo experts and get your personalized diet. Our diet plan will cater to your nutritional requirements and your dietary preferences.
Postpartum Weight Loss: A Motivational Transformation Journey
Guneet, from Melbourne, Australia, was suffering from polycystic ovarian disease (PCOD), the most common hormone disorder in women. She was also following the PCOD diet plan with Fitelo.
However, Guneet’s postpartum weight loss was around 10 kg, with improvements in PCOD. But how did she do this? Let’s know more in detail.
Frequently Asked Questions
What Should I Eat In My First Trimester Of Pregnancy?
Include nutrient-rich foods like folic acid (leafy greens), protein (eggs, chicken), calcium (dairy), and iron (spinach, lentils) to support fetal growth and maternal health.
What To Avoid In The 1st Trimester?
Avoid high-mercury fish, raw seafood, unpasteurized dairy, excessive caffeine, junk food, and alcohol, as they can harm fetal development and increase pregnancy risks.
What Indian Food To Eat In First Trimester?
Opt for nutrient-dense foods like dal, chapati, rice, paneer, yogurt, green leafy vegetables, nuts, and fruits like oranges and bananas to ensure balanced nutrition.
Which Food Is Best For 8 Month Pregnancy?
Consume iron-rich foods (spinach, lentils), calcium sources (milk, almonds), omega-3s (flaxseeds, walnuts), and protein (eggs, fish) for baby’s final growth and maternal strength.
What Foods Help A Fetus Grow?
Protein (lean meat, lentils), folic acid (spinach, oranges), iron (chicken, beans), and omega-3 fatty acids (fish, chia seeds) are crucial for fetal development.
Which Fruit Is Best For The First Trimester?
Bananas (energy boost), oranges (vitamin C & hydration), and pomegranates (iron & antioxidants) are excellent choices for a healthy first-trimester diet.
Contact Us
We want to hear from you! Share your thoughts in the comments below. Moreover, if you are looking for a customized diet plan for better health or weight loss you can contact us today. Our dietitians will discuss how we can help you achieve your health goals.
Drop your queries here, and our team will be happy to help you. Let’s get healthier together!
Disclaimer
This recipe will help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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