In this article

1) First Trimester – Nutrition and Requirements and Food Items

2) Delicious Recipes for First Trimester Author’s Favourites

3) Tips to Avoid Nausea and Morning Sickness

4) 5 Healthy Habits and Tips for the First Trimester

Congratulations!! You have decided to bring a new life into the world. Happiness is paramount but the constant feeling of nausea is really bad.

Your body is experiencing a surge in hormones right now, hormone progesterone, in particular, can trigger digestive discomfort, including constipation and reflux.

Choosing the right food is important but don’t stress about it.

FIRST TRIMESTER – BEST FOODS TO EAT

Here’s the best diet for pregnant women for the first trimester.

Make appropriate mix from each food group for best results. You can eat these items raw or make a smoothie. Avoid juices as they are concentrated in sugar.

Nutrients Required Why it is important Food Items
Folic Acid / vitamin B9 / Folate Most Essential micro nutrient.

Prevents Neural tube defects

(birth defects of the brain, spine, or spinal cord)

-Oranges

-Strawberry

-Green Leafy vegetables

-Kidney Beans

– lobhia

-Nuts

-Cauliflower

-Beets

-Broccoli
Protein Key for muscle development of mother

Helps muscle development of baby

Supports Uterine Tissue growth

-Greek Yogurt

-Eggs

-Chicken
Calcium Growth of baby’s teeth and bones

Avoiding brittle bones in mother

 -Milk

-Cheese

-Yogurt

-Dark leafy vegetables
Iron For production of extra blood for mother and baby

For adequate supply of oxygen to baby

 -Tofu

-Spinach

-Seafood

-Beans

-Chicken

-Eggs
Vitamin – C For Bone and Tissue development of baby

Helps in absorption of iron in body

 -Orange

-Broccoli

-Strawberry

-Kiwi

-Red Bell Pepper

-Sweet potato

-Tomato
Omega- 3 Fatty acids Neuro development of baby -Chia seeds

-Flax seeds
Potassium Maintaining blood pressure -Banana

-Apricots

-Avocados

DELICIOUS RECIPES FOR THE FIRST TRIMESTER

It may look like a long list but you can make delicious meals with them:

Some of my favourites dishes during First Trimester were:

1) Moong Dal Cheela

Take green moong whole soaked overnight. Add besan, green chilly, ginger, asafoetida, roasted cumin powder and blend with water to get batter consistency (chopped onion optional).

Make wonderful cheelas and enjoy with coriander mint chutney. It is delicious.

2) Idli with a Twist

Take sooji and mix with curd. Keep aside. Simultaneously finely chop carrots, beans, tomatoes and onions. Sauté light with curry leaves and mustard seeds.  Add to the idli batter and enjoy colourful idlis.

3) Fruit Raita

Make yourself a colourful bowl of raita with caramelised pomegranate, kiwi, pineapple, blueberries, apple, roasted jeera powder, chaat masala pinch.

 

4) Choley Chaat (White Chickpeas)

Soak the chickpeas overnight. Drain the old water and pressure cook for three whistles with some freshwater. Once cooked, drain and keep aside. Finely chop onions, tomatoes, fresh coriander, green chillies. Mix with chickpeas and add lemon and chaat masala for the final chatpata touch.

5) Lobhia Salad

Lobhia is a power bean. I called it an ugly cousin of Rajmah till I came to know of its benefits. Soak lobhia overnight. Drain the soaked lobhia and pressure cook for two whistles.

Remove from the flame and keep aside. In a large bowl mix the lobhia, cucumber, onion, tomato, and green chillies. Add lemon and chaat masala for the final chatpata touch.

6) Homemade Pizza

Make a pizza on a bread slice with all the vegetable you haven your fridge. (I kept it loaded with mushrooms and broccoli during my pregnancy). Mix some Tomato and garlic sauce with the vegetables and cook lightly. Top it up with yummy cheese and bake in the microwave or a pan. Savour with oregano and chilli flakes.

TIPS TO AVOID NAUSEA AND MORNING SICKNESS

1) Keep dry, easy-to-eat snacks on your nightstand and as an “emergency snack” kit in your purse or work bag.

2) Eat frequent mini-meals instead of trying to force three big meals a day.

3) Avoid large portions of food no matter how hungry you are.

4) Avoid spicy, fried and very high-fat foods, as these can lead to heartburn or stomach discomfort.

5) Keep a pack of biscuits sweet or salty whatever you like (I liked Nice Time) by your bedside and pop it right into your mouth. It helps to prevent nausea the whole day.

6) See the group of fragrances that soothe you. You may like:

    • Citrus Smells – Try Lemon or Oranges
    • Woody Smell – Try Cinnamon Stick
    • Fresh Smells – Peppermint or Mint Leaves
    • Fennel Powder or Cumin Powder may also be a good option.

5 HEALTHY HABITS AND TIPS FOR THE FIRST TRIMESTER

1) Rainbow Diet

Your plate should have vegetables and fruits of all colours from green broccoli and spinach to orange carrots and oranges to red tomatoes and beetroots to yellow corns and bell peppers to blueberries.

2) Stay Hydrated

Water is essential to keep your body fluid up to the mark. Drink plain water or you can add a slice of lemon, cucumber or fresh berries or fresh coconut water. Any form of water is good.

3) Eat Frequently During the First Trimester

Pregnancy often marks the onset of hunger with a simultaneous feeling of nausea and even fullness. Keep your blood sugar steady throughout the day by eating healthy snacks, such as:

  • A Small Handful of Nuts
  • Roasted Makhanas (Fox Nuts)
  • Roasted Flat Rice or Puff Rice
  • Whole-Grain Crackers with Cheese
  • A Piece of Fresh Fruit
  • Slice of Whole-Grain Toast with Nut Butter
  • Fruit Muesli (It was my Favourite Snack)

4) Do Not Miss Supplements

Set an alarm on your phone so you remember to take your vitamin each day. Do not miss it at any cost. Not every day your diet can be perfect.

5) Exercise Regularly During the First Trimester

Light exercising is very important during the first trimester. You must walk regularly after each meal and also do a bit of stretching. Listen to your body. It tells you the best. But do not over exert at any point.

Lovely soon to be mothers, take utmost care of your diet. Baby is going to derive all nutrients from you but for your long term health, you must be particular of what and how much you eat.

Good Luck for the coming months. Whats app me to share your problems/suggestions or your favourite recipes. I will share them with fellow “Soon to be mothers”.