This is a continuation of the article http://www.happydna.in/nutrition-journey-during-motherhood-pre-conceive-phase/
The duration of first 12 weeks since conception , which is about 3 months, marks the first trimester of pregnancy. This duration is full of amazing transformation, no less than an ecstatic jubilant adventure! Hormones trigger the body to begin bouts of nausea, morning sickness, food aversion or cravings and mood swings. Certainly, it’s the time to revise your daily routine.
Each pregnancy is different in its unique symptoms. Some women experience a lot of discomfort in changing eating habits and others may not feel any cravings at all. To simplify this, follow the Better YES and NO list. This will help you in maintaining healthy nutrition and body weight.
|Getting adequate Folic acid – apart from medicine, eat dark green leafy vegetables, asparagus, Broccoli, Oranges, Avocado etc.||Caffeinated beverages and drinks.|
|Small meals at certain interval of time||Eating only three Heavy meals|
|Good Biological value Protein like Eggs, Fish, Milk, Dal/Pulses and legumes, soya||Unpasteurized milk, Raw or undercooked meat and poultry|
|Constipation is quite common complaint in 1st trimester. Include complex carbs to add on fibres in your routine diet. Ex- Oats, Daliya, Quinoa, multigrain flour etc.||Refined flour and products. Eat in moderation.|
|Good fat in combination. Eat white butter or ghee & oil rich in omega- 3 fatty acid like Olive, canola, flax oil.||Hydrogenated or trans fats. Check the food packet Nutrition information.|
|Iron rich food like lotus stem, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron helps in the production of hemoglobin & prevents anemia.||Depending on medicine/supplement for iron completely.|
|Nutrition supplement when the food intake is not proper by any means.||Avoid self-prescription; consult with your Doctor/ Dietitian for supplement.|
|Eat Zinc rich food. It Helps produce insulin and enzymes. Sources- poultry, beans, nuts, whole grains, fortified cereals, dairy products.||Iron can have a negative effect on zinc absorption, if given together in a supplement, whereas no effect is observed when the same amounts are present in a meal as fortificants. Check with your Doctor.|
|Doc Suggestion: Whole fresh fruits, and natural juices and fluids like coconut water, milk, chhaas.||Avoid packaged fruit juices; avoid adding sugar to homemade fruit juices.|
How to wrestle with the 5 major symptoms in first trimester of Pregnancy?
- Nausea with or without vomiting
Morning sickness, which can strike at any time of the day or night, often begins one month after you become pregnant. To help relieve nausea, avoid having an empty stomach for long. Stay away from foods or smells that make your nausea worse. Drink plenty of fluids. Foods containing ginger helps. Do not skip early morning meal.
During early pregnancy, levels of the hormone progesterone soar up and push the body on sleep mode. A healthy & balanced diet helps to boost your energy.
- Food aversions
When you’re pregnant, you might become more sensitive to certain odors and your sense of taste might change. Like most other symptoms of pregnancy, food preferences can be chalked up to hormonal changes.
Pregnancy hormones relaxing the valve between your stomach and esophagus can allow stomach acid to leak into your esophagus, causing heartburn. To prevent heartburn, eat small, frequent meals and avoid dense fat/ fried foods, citrus fruits, chocolate, and spicy or fried foods.
High levels of the hormone progesterone can slow the movement of food through your digestive system, causing constipation. Iron supplements can add to the problem. To prevent or relieve constipation, include plenty of fiber in your diet and drink lots of fluids, especially water and prune or other fruit juices. Doc suggestion : Lots of green leafy vegetables, and whole fruits. Spinach helps in both iron intake and fibers.
Keeping a balance in life or in diet always works well. So eat healthy and stay healthy and happy to enjoy this period with zeal. Stay tuned for nutrition role in second trimester of pregnancy.