What pregnant women should eat in the first 3 months is very important, because it can affect the development of the fetus. In particular, if there is not enough folic acid in the body during this period, the baby’s risk of having neural tube defects is very high. This stage should provide a full range of different nutrients from protein, lipids and minerals, vitamins; Avoid hot spicy or stimulating foods: Seafood and highly allergenic foods should be completely restricted. The first 3 months of pregnancy should pay attention to what should and should not be eaten to ensure the safety of both mother and child.
1. Essential nutrients in the first 3 months
This is the period you are getting used to the changes in pregnancy. Because the fetus is too young and mainly focused on supplementing nutrients for this period, the mother’s diet will not change much. Just make sure you add about 200-300 calories a day to gain 1 to 2.5 kg more during this period. Some nutrients that pregnant women should eat in the first 3 months of pregnancy:
– Folic acid: Right from the moment you intend to become pregnant, you should pay attention to adding folic acid to the body, as it can directly affect the baby’s brain and spinal development. Every day mom should pay attention to about 400 mg of acid in her menu.
– Iron: During pregnancy, anemia is an unavoidable situation. Therefore, you should add more foods containing iron to strengthen red blood cells for the body. In addition, iron deficiency is one of the causes that make you feel tired.
– Calcium: During the development of the baby’s bones, the mother needs to provide a large amount of calcium. Without adequate intake of calcium, chances are the fetus will “suck” calcium from the mother and may cause you to be deficient in calcium and postpartum osteoporosis.
– Protein: Protein helps provide essential nutrients for fetal development in the womb. Every day, you should pay attention to providing the body with about 70g of protein to ensure your baby can grow safely.
2. Food groups that mothers cannot ignore during the first 3 months of pregnancy
Cauliflower: Cauliflower is one of the rich sources of folic acid in the body. In the early days of pregnancy, Mom can add sauteed beef soup to her menu. Just have enough folic acid and iron, “the most amorous”, should not be missed somewhere!
In addition, green vegetables such as lettuce, mustard greens also contain no less folic acid. Salad with vinegar oil is a delicious appetizer and nutrition for pregnant women in the first 3 months.
– Legumes: Beans contain quite a lot of protein, which is essential for your baby’s tissue and muscle development. Bean tea is one of the simplest and easiest to make. But remember not to add too much!
– Citrus fruits like oranges, tangerines, grapefruit …: Not only contains folic acid, citrus also contains a large amount of vitamin C, which is good for the body’s immune system. Mother doesn’t want to get sick when she’s pregnant, right?
A cup of orange juice a day can help increase the body’s resistance and is a reasonable diet for pregnant women in the first 3 months.
– Peanuts: According to a study, eating peanuts during pregnancy can reduce the likelihood of baby’s allergy after birth. In addition, peanuts contain a lot of protein and fat, essential for fetal development. Chestnuts, almonds or peanuts are all very suitable for making snacks so that you are less “upset”.
– Eggs: Not only contain lots of protein, chicken eggs are one of the few foods that contain vitamin D. Many moms “whisper” each other that eating goose eggs will help your baby smarter during pregnancy. However, there has been no research to prove this problem. Goose eggs do not contain as much protein as chicken eggs but contain more fat. Therefore, moms should pay attention when eating goose eggs to avoid excess fat!
– Salmon: Salmon contains lots of vitamin D and calcium, which is one of the safest fish for your pregnancy.
– Beef: Beef contains a lot of iron, very good for your health and baby. However, you should not eat raw beef as this is very dangerous.
– Yogurt: Yogurt contains vitamin D, calcium and good bacteria for your digestive system. It can help you prevent extremely uncomfortable constipation symptoms during pregnancy.
Not only should the full nutrition supplement during pregnancy, but also need to avoid the following foods to ensure the best development of the fetus in early pregnancy.
1. Fruits and vegetables can cause birth defects
Do not eat vegetables that have not been thoroughly washed and fresh fruit juice
To be safe, do not become infected with bacteria, you should wash fruits and vegetables thoroughly with water and pickled salt before eating and processing. Pregnant women should refrain from eating raw vegetables.
If you want to drink juice, you should press it at home to stay fresh and hygienic. Because fresh fruit juices at a restaurant still do not eliminate the risk of fruit not being washed before processing to eliminate harmful bacteria.
Avoid eating pickles
Pickles are foods made using salt mixed with some stems, leaves, flowers, fruits, and tubers to ferment sour under the effect of some microorganisms. Eating pickles brings many positive effects for the body and daily meals. But if you don’t know how to use it correctly, pickles can sometimes become harmful.
Because in the first few days of pickle salt, microorganisms will convert nitrate in the materials into nitric, causing nitric content to rise, the pH decreases (meaning the acidity increases). Melons at this stage are spicy, pungent, slightly bitter and contain many nitrates which are very harmful to the body.
Do not eat raw sprouts
Sprouts are also on the list of pregnant mothers should not eat anything in the first 3 months. Do not eat any raw sprouts, including sprouts. Bacteria can survive in the seed before the sprout grows and you cannot eliminate all bacteria from the vegetables. You should cook to kill any bacteria present on vegetables.
For vegetables, you should wash well under clean, strong water. A parasite called toxoplasma can live on unwashed vegetables and fruits, causing serious illness to the fetal mental development.
Do not use detergents, but rub fruits and vegetables with a small brush, while removing bruises because they can be pathogens. To avoid Listeria, rub and dry or dry the fruit before slicing.
2. Food like seafood, fresh meat
Do not eat undercooked poultry and eggs
When you are pregnant, you may crave the rare types of meat: steak, fillet, but all these meats must be thoroughly cooked. Raw or undercooked meat may contain toxoplasma and some other bacteria.
During pregnancy, your body’s response to these types is much more serious. At the same time, mothers should pay attention to baking materials, especially raw eggs. If there are eggs in your baking ingredients, completely cook them and try the cake to make sure it is cooked. Because in raw eggs can function 20,000 salmonella bacteria. This means that you should skip some desserts such as mousse, tiramisu usually made from egg cream ingredients – whipped eggs without going through baking.
Avoid seafood with high mercury content
Seafood, especially fish, is a good source of protein and omega-3 fatty acids for the brain and eyes, but you need a basic knowledge of fish to make smart choices.
However, swordfish, albacore, mackerel, etc. contain the content of methyl treasury. This metal can harm an unborn baby’s development. Pregnant women should choose fish with less mercury, such as catfish, salmon, canned white tuna. Ask your doctor before taking fish oil or any other supplements during pregnancy. This amount of mercury will go into the body, which will affect the development and nervous system of the fetus. Instead, pregnant women choose shrimp, salmon, anchovies, tilapia and pollock. These fish contain little mercury, which is proven to be safe for pregnant women.
Limit eating raw, unprocessed or contaminated seafood
To avoid spreading harmful bacteria or viruses in seafood, you should:
– Avoid eating raw fish and crustaceans as well as dishes made from raw fish such as sushi, sashimi, raw oysters, scallops, and clams.
– Avoid frozen, undercooked seafood and smoked foods.
– Pay attention to the recommendations about the safety and origin of the seafood you eat, when the water is polluted or when you are unsure about the safety you should not eat.
– Processing seafood properly.
You should cook fish at a temperature of 60 ° C. For shrimp, such as lobster or scallops, you should cook until they are milky white. For oysters and oysters, you need to cook until the shell is open, and remove those that cannot be peeled.
You can learn more about how to choose seafood for pregnant women to provide all the necessary substances for the development of the fetus and mother.
Do not eat undercooked meat, cold cuts, and sausages
Unlike many foodborne pathogens, listeria can grow at refrigerator temperatures. For this reason, pregnant women should avoid meat that is perishable and must be stored in the refrigerator such as ham and sausages. You can make them safer by steaming or baking them before using them.
3. Oral foods should not be taken while pregnant
Limit coffee and other alcoholic beverages
According to the latest research, caffeine in coffee and can cross the placenta affects the fetus, increasing the risk of miscarriage.
To be safe, reduce the amount of caffeine in your diet and consume only 200 mg of caffeine a day during pregnancy. Therefore, you should limit your intake of drinks such as coffee, energy drinks, soda, tea or chocolate.
Besides coffee, alcohol and alcohol also increase the risk of miscarriage. Alcohol and alcoholic beverages have long been proven to cause more harm than good as can cause birth defects. Small amounts of alcohol can also harm your pregnancy.
During pregnancy, there are many internal changes that make the female body more sensitive, pregnant women need to be careful and absolutely not to use alcohol and other alcoholic beverages.
The harmful effects of alcohol on the fetus:
– The risk of morphological malformation of the fetus
– Your baby will have problems with speech and language
– Developmental delay, poor ability to learn.
Avoid drinking alcohol
If you drink alcohol now, it can cause permanent birth defects: brain abnormalities, brain damage, intellectual disabilities, heart disease, kidney abnormalities, bone deformities, etc. When mothers drink alcohol, the risk of miscarriage and stillbirth is higher than normal.
In the first 3 months of pregnancy, the pregnancy problem of eating will greatly affect the embryo, because this is the embryonic cell division stage. However, mothers need to pay more attention to weight issues, because at this stage pregnant women only need 300 calories per day. Mothers should avoid excessive weight gain during pregnancy to avoid obesity, congenital diabetes in the fetus and other adverse consequences.