Good diet begets good health. And in pregnancy, it begets good health for two: mother and baby.
Your doctor will tell you if you need special diet, supplements or medicines. For other healthy mothers-to-be, follow these suggestions to ensure that you get the right nutrition for the two of you during the first trimester.
• Fruits: 3-4 servings a day of medium-size fruit, preferably fresh, that may include ½ banana; include at least one citrus fruit; and not more than ¾ cup of 100% fruit juice.
• Vegetables: 3-5 servings a day. One serving is one cup of raw leafy vegetables; or ½ cup of cooked vegetables. Chose different colored vegetables: red, orange, dark green, yellow.
• Dairy foods: 3 servings a day of low fat or non-fat milk, yogurt and cheese. One serving is 1 cup of milk or yogurt, 1.5 ounces of natural cheese or 2 ounces of processed cheese. If you can’t digest milk, or are lactose intolerant, chose lactose-free products or calcium fortified foods like soymilk.
• Protein: 2-3 servings a day: lean meats, poultry, fish, eggs, beans, lentils, nuts and seeds. One serving equals 2-3 ounces of cooked meat, poultry, or fish; 1 cup of cooked beans; 2 eggs; or 1 ounce (about 1/4 cup) of nuts. Use minimum fat/oil to cook.
• Whole grains: 3 servings a day out of the six servings of grains per day that you must eat. One serving is 1 slice of bread, about 1 cup of most cereals, or 1/2 cup cooked cereal, rice, or pasta.
• Water: Drink about 2 litres a day. Headaches, anxiety, tiredness, bad mood and reduced memory are a few of the symptoms of mild dehydration. Increase your water intake. Increased water intake prevents constipation and reduces the risk of UTI.
• Special Foods: A few recommended foods are: Legumes, sweet potatoes, salmon, fish liver oil, berries, avocados, dried fruits.
