Dieting pregnancy first trimester

Nutrition During Pregnancy | Johns Hopkins Medicine

The Academy of Nutrition and Dietetics recommends the following key components of a healthy lifestyle during pregnancy:

Dietary and Caloric Recommendations

To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.

Fluid Intake During Pregnancy

Fluid intake is also an important part of pregnancy nutrition. Follow these recommendations for fluid intake during pregnancy:

You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups. Talk to your health care provider or midwife about restricting your intake of caffeine and artificial sweeteners.
Avoid all forms of alcohol.

Ideal Foods to Eat During Pregnancy

The following foods are beneficial to your health and fetal development during pregnancy:

Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers (for vitamin A and potassium)
Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)
Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines and pollock

Foods to Avoid During Pregnancy

Avoid eating the following foods during pregnancy:

Unpasteurized milk and foods made with unpasteurized milk (soft cheeses, including feta, queso blanco and fresco, Camembert, brie or blue-veined cheeses—unless labeled “made with pasteurized milk")
Hot dogs and luncheon meats (unless they are heated until steaming hot before serving)
Raw and undercooked seafood, eggs and meat. Do not eat sushi made with raw fish (cooked sushi is safe).
Refrigerated pâté and meat spreads
Refrigerated smoked seafood

Guidelines for Safe Food Handling

Follow these general food safety guidelines when handling and cooking food:

Wash. Rinse all raw produce thoroughly under running tap water before eating, cutting or cooking.
Clean. Wash your hands, knives, countertops and cutting boards after handling and preparing uncooked foods.
Cook. Cook beef, pork or poultry to a safe internal temperature verified by a food thermometer.
Chill. Promptly refrigerate all perishable food.

Prenatal Vitamin and Mineral Supplements

Most health care providers or midwives will prescribe a prenatal supplement before conception or shortly afterward to make sure that all of your nutritional needs are met. However, a prenatal supplement does not replace a healthy diet.

The Importance of Folic Acid

The U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms (0.4 mg) of folic acid each day. Folic acid is a nutrient found in:

Some green leafy vegetables
Most berries, nuts, beans, citrus fruits and fortified breakfast cereals
Some vitamin supplements.

Folic acid can help reduce the risk of neural tube defects, which are birth defects of the brain and spinal cord. Neural tube defects can lead to varying degrees of paralysis, incontinence and sometimes intellectual disability.

Folic acid is the most helpful during the first 28 days after conception, when most neural tube defects occur. Unfortunately, you may not realize that you are pregnant before 28 days. Therefore, your intake of folic acid should begin before conception and continue throughout your pregnancy. Your health care provider or midwife will recommend the appropriate amount of folic acid to meet your individual needs.

For example, women who take anti-epileptic drugs may need to take higher doses of folic acid to prevent neural tube defects. They should consult with their health care provider when considering trying to conceive.

Losing Weight In Your First Trimester? Here's Why

Short on time? Then the key things to know are:

It's common for some women to lose weight (up to 2-3 pounds) during the first trimester due to morning sickness, nausea or through adopting a healthier lifestyle
Small unintentional weight loss in early pregnancy will not cause any harm to your baby
Significant weight loss (more than 5-10% of your body weight) after the first trimester needs to be assessed by your midwife or GP
Maintaining a sensible, balanced diet, drinking plenty of water and keeping active during pregnancy is the best way to stay healthy during this time of significant physical and psychological changes to your body

The first trimester of pregnancy can be both incredibly exciting and overwhelming, so when something unexpected occurs it can cause a lot of anxiety, especially when combined with first-trimester exhaustion!

It is common to think that once you are pregnant you will immediately start blossoming on your journey towards your final pregnant shape and bump. So, it seems reasonable to expect to see some weight gain from the beginning of your pregnancy journey, but how much weight gain in the first trimester is ‘normal’?

Well, by the end of the first trimester, most women will notice about 0.5 - 2kg weight gain. However, each pregnancy is a unique journey, and it can be normal for some women to actually lose weight during the first trimester of pregnancy and this is not necessarily a cause for alarm.

Why am I losing weight during pregnancy?

There are two main reasons why women may lose weight while pregnant during the first trimester: morning sickness and nausea which reduces your appetite, or through adopting healthier eating habits.

Losing weight due to morning sickness

Firstly, many women experience morning sickness around weeks 6-12 of pregnancy. Even if you are not actually vomiting, the experience of nausea can result in you consuming fewer calories each day due to feeling so unwell and being unable to face eating or drinking much.

Losing a small amount of weight due to morning sickness and the associated vomiting or nausea is common and will not cause your baby any harm. Remember, by 12 weeks your baby is only about 5cm in length, so the number of calories and nutritional elements needed are very small at this stage (although vitally important).

However, if you lose more than 5-10% of your body weight, this is significant and more serious causes, such as Hyperemesis gravidarum (excessive nausea and vomiting that often requires hospital treatment), may need further assessment and treatment. If you notice this level of weight loss, it is important to consult your doctor or midwife for assessment.

To work out what percentage of weight you have lost you can use the following simple calculation: simply divide the amount of weight you have lost (in kg) by your starting weight (in kg) and multiply the answer by 100. Find out more about morning sickness in pregnancy.

Why am I losing weight during pregnancy without morning sickness?

The second reason that some women may lose weight during the first trimester is due to a healthier diet and lifestyle. Many expectant mothers consciously make healthier choices when it comes to diet and exercise when they discover they are pregnant. Therefore, their overall calorie intake is often lower than the calories they are burning during exercise and growing their baby.

While it is healthy for mother and baby to make these healthier lifestyle choices, when it comes to exercise and nutrition, it is important to remember that your body is growing a new life and you may need to add some extra healthy snacks into your daily intake as the pregnancy progresses.

Can you lose weight while pregnant?

Although choosing a healthy diet and taking regular exercise is sensible during pregnancy, it is important to remember that it is not advisable to actively diet with the aim of losing weight at this time. Your baby’s growth and development depend upon adequate energy and nutrition from your diet. Actively dieting during pregnancy can result in complications for the pregnancy and your baby such as being born prematurely.

If you notice you are losing weight unintentionally after the first trimester, it is important to discuss this with your midwife or doctor. Weight loss at these stages of pregnancy may indicate problems related to the pregnancy itself or other health conditions. Health conditions that may cause weight loss include diabetes and an overactive thyroid among other problems which need to be investigated further by your GP.

Staying healthy during pregnancy

Unfortunately, the concept of ‘eating for two’ is not accurate. During the first and second trimesters you do not need to increase your calorie intake, so keeping to a daily intake of around 2,000 calories is appropriate for a woman with an average weight and build.

When you reach the third trimester it is recommended that you increase your daily intake by about 200 calories to meet the needs of both your body preparing for delivery and breastfeeding and your baby’s continued growth and development.

It can often be confusing keeping up with advice from different sources about different aspects of being pregnant, but if you follow the simple suggestions below then you will be giving your baby a great start with their growth and development while keeping yourself healthy.

How to stay healthy during your pregnancy:

Maintain a balanced diet that includes plenty of fruit, vegetables and lean protein
Remember to take a folic acid supplement for the first trimester
Keep yourself well-hydrated every day, avoiding too much caffeine or sugary drinks
Keep active, regular exercise such as walking or swimming during pregnancy has physical and mental benefits for mum and reduces the risk of complications in pregnancy

In summary, it's not uncommon to lose weight during your first trimester, most often due to morning sickness. However if you lose more than a few pounds, or suffer from extreme sickness, it's best to talk to a GP or midwife. Get more advice from our team of experts at Naytal including the best foods to eat to avoid constipation during pregnancy and the best remedies for dry nipples.

If you have any concerns about your weight during the course of your pregnancy our midwives can help give you advice on what might be going on and what to do next. Book a consultation for one-to-one guidance today.

Dr Alice Wood, Naytal Medical Advisor

Dr Alice is an experienced GP with a special interest in Women's health and emerging health technologies.

Nutrition in the 1st trimester of pregnancy

In the first trimester of pregnancy, the active formation of the fetus takes place, so it needs a lot of vitamins and nutrients. This must be taken into account when compiling a menu for a woman during this period. We will talk about what else to take into account and what should be the menu in the first trimester in this article.

Nutrition for a pregnant woman: what to remember

You can often hear something like “you need to eat for two” addressed to a pregnant woman. However, this statement is not entirely true, because for development and formation, the child needs not so much calories as vitamins and microelements. It is because of their lack at the very beginning of pregnancy that pathologies can occur in the development of the fetus. As for calories, they should be distributed approximately as follows: 100-120 g of protein, up to 350 g of carbohydrates and only 75 g of fat. The total daily calorie intake should be within 2700 Kcal.

The second point is toxicosis, which accompanies the first stage of pregnancy in many women. Fortunately, by choosing the right foods and preparing them, you can keep discomfort to a minimum. To avoid unnecessary stress on the gastrointestinal tract and alleviate the symptoms of toxicosis, it is better to limit the use of fried, spicy and salt, not to mention coffee and alcohol. It is permissible for a pregnant woman to consume no more than 5-6 g of salt per day per day.

The third point is the power frequency. In the first trimester, it is better to eat in small portions, but often - 5-6 times a day. At the same time, one should not neglect a full breakfast, because its absence can provoke fainting and weakness. The last meal should be no later than 2-3 hours before bedtime.

What should be in the diet?

In short, products that will provide the developing fetus with essential vitamins and microelements. So, literally from the moment of fertilization, folic acid is necessary for the proper development of the fetus. Therefore, you need to eat foods with a high content of iron, such as liver, eggs, bananas, Brussels sprouts, spinach, etc.

To avoid anemia in the mother and fetus, foods high in iron are needed. These are red meat, liver, nuts and pastries made from coarse flour.

Foods containing magnesium can help to avoid complications and problems with low weight in a baby. It must be taken daily in an amount of at least 300 mg. Avoid coffee and foods containing artificial sweeteners to avoid magnesium deficiency.

For the proper development of the skeletal system, the fetus needs calcium. During the day, the mother needs to receive about 1200 mg of calcium. They are rich in sea fish, eggs and dairy products. And for calcium to be absorbed, it must be taken along with vitamin D.

Among other things, the expectant mother should eat foods rich in Omega-3 complex.

It is possible to minimize problems and errors in nutrition if you think through everything in advance. It is optimal to make a menu for a week, taking into account the necessary calories and trace elements and buy food in advance (except perishable ones). During the period of toxicosis, it is better to prepare a morning snack in the evening so as not to skip breakfast due to poor health.

And you can get professional advice from a specialist in nutrition during pregnancy in our medical center.

Nutrition for a pregnant woman

So, your plans and decisions to have a baby have come true - you are pregnant! But this news causes you a double feeling: - on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? - healthy, beautiful, happy?...

And this largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat.

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman's nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy.

During this period, all organs and systems in the child's body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it - find time for a full breakfast and lunch.

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children's curds, cookies and fruit purees.

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs.

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester - 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg.

In the second trimester there are active jumps in the height and weight of the baby and uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own "reserve" of trace elements using the mother's resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions.

In the second trimester, a pregnant woman should limit the intake of smoked and fried foods, as well as salt in her diet. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2.5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism.

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream.

By the end of this period, many experts advise pregnant women to give up meat altogether in order to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy.

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time.

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products).

What can harm the pregnant woman and the fetus

Smoking and alcohol – quit smoking from the first days of pregnancy, if you have smoked before, avoid "passive" smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body - their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency - to severe fetal deformities, calcium deficiency - to a violation of the formation of the child's skeleton, iron deficiency - to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid.

Excess weight is the risk of having a large child, which means the risk of complications during childbirth and the child's tendency to become obese at an older age.

The use of food additives (sauces, seasonings such as vegeta, bouillon cubes), exotic fruits, semi-finished products, carbonated drinks - the risk of allergies and anomalies in a child, unfortunately, increases.

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