Diet Tips for the First Trimester

Knowing Diet Dos and Don'ts Can Make Pregnancy Healthier

Oct 19, 2009

Eating during pregnancy can be a challenge, especially during the first trimester. Knowing which foods to avoid can help optimize prenatal health.

Eating can be a big challenge during the early months of pregnancy. It's not unusual to have a kind of "love-hate" relationship with food during this time. Many women feel as though an alien force has invaded their body, and its likes and dislikes are strange.

Lack of appetite during the first trimester is not necessarily a cause for concern. At this stage, the "eating for two" maxim does not really apply. In the early weeks, just an additional 300 calories per day is enough to keep a baby growing normally. Many expectant moms find it works well to eat five or six small meals throughout the day rather than three big ones. This helps to keep the metabolism steady, and can reduce bloating, gas, constipation and heartburn.

On the other hand, some women find it difficult to keep their appetite under control during the first trimester because they find they are constantly hungry. In such cases, it's advisable to try not to gain excess weight during these months, because a higher caloric intake will be important in the later stages of pregnancy when the baby is growing the fastest.

First Trimester Diet "Do's" -

If the smell of food is a problem, try eating foods cold or at room temperature. The foods will give off less odor. Dry, bland snacks such as popcorn will cause less digestive disturbance than spicy or oily snacks.

Keep crackers or other snacks available if nausea is a problem. Drink 8-10 glasses of fluids daily to avoid dehydration. Sipping fluids between meals causes less bloating than drinking larger amounts with meals.

Another way to increase fluids is to drink them chilled or frozen. Drinks may be frozen in ice cube trays or as popsicles. Avoid highly seasoned dishes.

First Trimester Diet "Don'ts" -

Avoid eating certain types of seafood, including swordfish, mackerel and shark, which can contain high concentrations of mercury. It is best to avoid these foods throughout pregnancy. Limit intake of other types of seafood to two servings per week. Avoid all kinds of raw (including very rare) meat and seafood, including raw sushi. Raw meats are more likely to contain the bacteria salmonella, which causes food poisoning. Steaks should be eaten medium or well done. Avoid eating raw eggs, which may also contain salmonella. Juice is healthy, but only if it is pasteurized. Some freshly-made juices are unpasteurized and could be contaminated with bacteria.

Liver and liver dishes such as pates and chopped chicken liver should be avoided during pregnancy. While liver is a great source of iron, it also contains high concentrations of vitamin A, which could be unhealthy for a growing baby.

Finally, the verdict is in on alcoholic beverages and pregnancy. Serious fetal defects, including fetal alcohol syndrome, are linked to alcohol consumption during pregnancy. Avoiding alcohol can also make maintaining healthy weight easier.

Along with a healthy diet, a balanced and sensible exercise program can to much to increase energy and stave off excess weight gain during the first trimester of pregnancy.

The copyright of the article Diet Tips for the First Trimester in Prenatal Health is owned by Lucy Tashman. Permission to republish Diet Tips for the First Trimester in print or online must be granted by the author in writing.