Food is always a big concern when you're pregnant for the first time. We've already discussed what you shouldn't eat, so now here's some simple and easy-to-follow advice on what you should eat during your pregnancy, trimester by trimester:
During the First Trimester
What to eat:
- Starchy foods such as bread, porridge, plain biscuits,oatcakes, pasta, rice and potatoes
- Ginger (this will help to curb nausea)
- Foods high in folic acid, such as green, leafy vegetables (kale, broccoli, spinach), pulses (chickpeas, beans, lentils) and fruits (citrus fruits, raspberries, strawberries).
Other advice:
- Eat small meals often.
- Minimise your consumptions of fatty, hard-to-digest foods.
- If you're experiencing morning sickness, keep a plain biscuit on your bedside table as a snack for when you wake up.
- Don't overeat - you won't need to increase your food consumption ('eating for two') until later in your pregnancy, and even then, you will only have to increase your consumption by a few hundred calories.
During the Second Trimester
What to eat:
- Oily fish (such as salmon, mackerel, trout and sardines) twice a week
- Wholemeal bread, cereals, and pasta
- Oats, barley and pulses
- Nuts and seeds
- Lean meats such as chicken
Other advice:
- Eat a variety of wholegrain foods, and up your consumption of water to avoid constipation.
- Keep your iron levels at a healthy level by consuming lean meats, and plant-based sources such as dried apricots, spinach and lentils.
- Include sources of vitamin C to aid your body's absorption of iron from plant sources.
During the Third Trimester
What to eat:
- Healthy fats from natural sources (found in foods such as nuts, seeds, avocados, eggs, and salmon)
- A good variety of fruits and vegetables
- Calcium-rich foods such as plain yoghurt, canned fish and tofu
Other advice:
- Avoid bending or lying down after eating to help prevent heartburn and indigestion.
- Increase your food intake by 150-200 calories a day.
- Try to optimise your vitamin D levels, with foods such as eggs and fortified breakfast cereals.
- Avoid spicy and fatty foods, to avoid the risk of further aggravating symptoms of indigestion.
Click here for a list of foods to avoid during pregnancy, or return to the First Encounters homepage to find out about the 3D/4D scan packages we offer for expectant parents and their families!
