Diet For The First Month Of Pregnancy
Congratulations girl you are soon going to be a yummy mommy! You have seen the double pink line, cannot hold back your smile on seeing another woman with a bump and at the same time worried about almost every other thing on this planet. Since pregnancy is all about eating (yes, this is one time in your life when everyone is going to pamper you with whatever you want to eat, so my personal advice is take full advantage of the attention ), you should make sure that you are eating healthy. If you are one of those who has been surviving on junk all this while, now is the time to get a hold on your self.
The first month of pregnancy is pretty crucial; this is the month you prepare a safe haven for your baby. Just like a farmer prepares the land by tilling the soil to increase its fertility and then sowing the seeds for a good produce, similarly you need to make sure that you have a healthy body for your baby to develop in. So, go ahead and read these pointers and make some most needed changes in your diet for the arrival of your little one.
If you aren’t taking folic acid supplement yet, hurry up and get them straight away. It is one crucial element that protects your baby from developing spina bifida, a birth defect. Centers for Disease Control and Prevention recommends a woman of child bearing age to have 400 micrograms of folic acid everyday. Apart from the supplements you can also include some natural sources of folic acid in your diet like broccoli, spinach, okra, dal, avocado, strawberry and citrus fruits like orange.
Most of the dairy foods are rich sources of calcium that is very important for both you and your baby during your pregnancy. Make it a point to drink milk (yes girl, even if you hate it), eat yogurt, preferably home made, buttermilk, paneer and cheese (another advantage of being pregnant). For some variation from the regular milk you can also try soymilk but make sure that the one you are having is fortified with calcium. The recommended amount of calcium intake is 1,000-1200 mg per day.
Before conceiving, many women are found to be anemic; therefore it is important that you include iron-rich food in your diet. Some of the excellent sources of iron are banana, rajma (kidney beans), palak, dates, almond, fish, mutton, chicken and iron-fortified cereals. To ensure a better absorption of iron from your diet, consider taking it along with orange juice, tomato juice or anything else that is a good source of Vitamin C.
Constipation is a very common problem that many pregnant women face and the best way to combat this is fibers, lots and lots of it. Some of the best sources of fiber that you can include in your diet are guava, carrot, chikoo, whole grains like chapati, naan, paratha, green vegetables, dry fruits and beans.
If you love having fresh fruit juices, then this is one of the best times to grab a glass of healthy juice. Try opting for home made fresh fruit juices with low amount of sugar. Along with juices you should also drink plenty of water as it also helps relieve constipation.
Although your body doesn’t require extra protein at this stage, nonetheless it does no harm if you start including it in your diet. Beans, dairy products, eggs, lean meat are some of the best sources of naturally occurring protein in your diet.
Caffeine, Smoking and Alcohol
No, this is not at all something you should be consuming at all or even in small amounts during your pregnancy. If you are addicted to any of these trimurtis, now is the time to quit or at least try and cut down your intake. You can allow yourself a very low dose of caffeine on some days if you cannot stay away from it.
Now that you know what nutrients are most important for you to keep yourself healthy, here are some food suggestions that you can gorge on without much guilt (See, we are not at all going to make you eat all boring food
- Palak Paneer
- Steamed baby corn
- Fruit chaat
- Grilled paneer tikka
- Tandoori chicken
- Butter chicken (not always though)
- Mutton curry
- Tuna sandwich
- Fish fingers
- Chicken tikka
- Chicken and peas pulao
- Murgh methi
- Fruit puddings
- Ice-cream (definitely you can have a scoop, but the craving is not going to kick in yet)
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