Must eat food for the first trimester:
Spinach-Spinach is a high source of folic acid, which is crucial for your baby’s neural tube to properly fuse in the first month after conception.
Lentils-Protein is important in each trimester, as it aids in the proper growth of baby’s tissue and muscle.
Citrus Fruit-Citrus fruit is also a high source of folic acid, which may help prevent birth defects.
Nuts-Eating nuts by the handful. The first trimester of pregnancy, pregnant women need an extra 60 grams of protein.
Cottage Cheese-Cottage cheese contains calcium and protein, which are essential for muscle and bone development.
Asparagus-Asparagus is high in Vitamin D, which is essential for the development of a baby.
Eggs-Eggs are an excellent source of protein, eggs are also high in calcium and Vitamin D, both of which are needed for the baby to properly form bones.
Broccoli-Broccoli is surprisingly high in iron, which is essential in the first trimester to form red blood cells in your baby.
Beans-Beans are an excellent source of protein, which is needed for muscle growth and energy.
Yogurt-Yogurt is high in Vitamin D and calcium, it ensures your body is getting enough, that prevents your baby from having to “steal” it from your bones.
Chicken-Chicken is high in iron, that creates red blood cells and helps your body get enough oxygen.
Collard Greens-Collard greens are an excellent source of iron, and many pregnant women lack enough iron.
Salmon-Salmon is also high in calcium and Vitamin D, and it is one of the safer fish to eat while pregnant.
Foods You Should Avoid While Pregnant
- Raw Meat: Undercooked beef or poultry should be avoided because of the peril of contamination with toxoplasmosis, coliform bacteria, and salmonella.
- Deli Meat: Deli meats are contaminated with listeria, which can cause miscarriage. If you are pregnant and you are considering victualing deli meats.
- Fish with Mercury: Fish that contain high calibers of mercury should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and encephalon damage. These types of fish include shark, swordfish, tilefish, and king mackerel.
- Smoked Seafood –Smoked seafood should be avoided because it could be contaminated with the bacteria listeria.
- Fish Exposed to Industrial Pollutants: Fish from contaminated lakes and rivers are must be avoided, that may be exposed to high calibers of polychlorinated biphenyls.
- Raw Shellfish: Majority of the seafood-borne illness is caused by undercooked shellfish, which include clams, oysters, and mussels. Cooking avails avert some types of infection, but it does not obviate the algae-cognate infections that are associated with red tides. Raw shellfish pose a concern for everybody, and they should be avoided altogether during pregnancy.
- Raw Eggs: Raw eggs or any foods that contain raw eggs must avoid because of the potential exposure to salmonella.
- Soft Cheeses: Imported soft cheeses may contain the bacteria listeria. All soft non-imported cheeses made with pasteurized milk are safe to eat.
- Unpasteurized Milk: Unpasteurized milk may contain listeria. Make sure that your drink is pasteurized.
- Pate: Refrigerated pate or meat spreads should be avoided because they may contain listeria. Canned pate or shelf-safe meat spreads can be eaten.
- Caffeine: Most studies show that caffeine intake in moderation is permissible, others show that caffeine intake may be related to miscarriages. Avoid caffeine during the first trimester to reduce miscarriage. Caffeine can result in water and calcium loss. It is important that drinking plenty of water, juice, and milk rather than caffeinated beverages.
- Alcohol: There is NO amount of alcohol that is safe during pregnancy, and therefore alcohol must avoid during pregnancy.
- Unwashed Vegetables: Vegetables are safe, and is necessary for the balanced diet. It is essential to make sure that they are washed to avoid potential exposure to toxoplasmosis. Toxoplasmosis contaminates the soil where vegetables were grown.