Best Healthy Food List For First Time Pregnant Mom For Her Own And Upcoming Baby's
What are some of the best foods to eat during your first trimester?
When you become pregnant, your body undergoes numerous changes in order to support the life growing inside you. One of the most important is the increase in nutrients you need for yourself and your developing baby. While many foods remain unchanged, a few are especially important for pregnant women to consume. Here are the 7 seven best healthy food items to eat during your first trimester:
Super foods
A super food is a nutritious food with a wide range of benefits for you and your little one. They are packed with antioxidants, vitamins, minerals, and other nutrients that promote overall health and well-being. Some great super foods for pregnant women include:
Chia seeds
Chia seeds for pregnant mom: Benefits of chia seeds for pregnant moms
>> Chia seeds are a good source of fiber, omega-3 fatty acids, and protein. All of these nutrients are important for pregnant moms as they provide essential nutrients and support the developing baby's health.
>> Chia seeds are also high in calcium and magnesium, both essential for fetal development. Calcium is essential because it helps to form bones and magnesium is vital for energy production, healthy nerve cells, hormone production, and digestion.
>> Chia seeds contain antioxidants that can help protect the body against damage by free radicals. Free radicals are harmful molecules that can cause cancer and other diseases.
>> Chia seeds have anti-inflammatory properties which can reduce the risk of miscarriage or lower birth weight in babies. They have contain lignans which have been shown to decrise the risk of breast cancer in women over the age of 55
Maca root
>> Maca root is becoming a popular supplement for pregnant women because it offers important nutrients that are essential for both the mother and the unborn child.
>> Maca root is high in amino acids, minerals, vitamins, and fatty acids that help improve the health of the pregnant woman and her baby.
>> Maca root has been historically used as an energy booster in Andes culture and offers benefits for hormonal balance and fertility during pregnancy.
>> The key functions of maca root for pregnant women include promoting reproductive health, nourishing the developing fetus, boosting energy levels, and helping promote general well-being.
Organic strawberries
Be pregnant and eat organic strawberries
A recent study 2023 published in "JAMA Pediatrics" found that pregnant women who ate organic strawberries had lower levels of harmful chemicals, like organochlorines, compared to the non organic group. The study participants were 92 pregnant women (average age 27.2 ± 3 years) and half consumed a daily strawberry that was either organically or conventionally grown. The study found that there were detectable levels of two organochlorine pesticides in the women who ate conventionally grown strawberries; however, these traces did not exist in the women who ate the organic strawberries.
The researchers believe that consuming strawberries from organically-grown fields may help reduce exposure to these harmful chemicals and supports previous research showing the health benefits of eating organic fruits and vegetables. Consuming these items may also protect against chronic diseases such as preterm birth and low birth weight.
If you're pregnant and hoping to include more organic foods in your diet, try including strawberries as part of your prenatal regimen!
Organic blueberries
Moms-to-be, rejoice! Here are seven Organic Blueberries Recipes to nourish your growing belly and help you enjoy a healthy pregnancy!
Topped with a blend of ancient superfoods and vitamins, blueberries have been shown in many studies to promote optimal growth in pregnant women and support cell membrane function. In addition, antioxidants found in blueberries help protect the baby's neural tube from developing abnormalities.
>> Pregnancy Apple Blueberry Smoothie
Ingredients:-1 cup unsweetened vanilla almond milk or any other type of milk; 2 cups fresh or frozen blueberries; 1 large sweet onion, diced; 1 cup chopped kale; 2 tablespoons hemp hearts (or other protein powder); 2 tablespoons flaxseeds; ½ teaspoon cinnamon; ½ teaspoon nutmeg; dash of sea salt; ice cubes. Directions: Blend all ingredients together until smooth. Enjoy as is or serve over some oats or other delicious breakfast cereal.
>> Berry & Seed Smoothie with Quinoa
Ingredients: 1 cup cooked quinoa; 1/2 cup frozen peach slices; 1 cup unsweetened vanilla almond milk or any other type of milk; 1/2 cup raspberries, strawberries, blackberries, or any other berry; 2 tablespoons chia seeds (or ground flaxseeds); 1 teaspoon honey; lemon juice to taste (optional). Directions:- Combine all ingredients in a blender and blend until smooth. Enjoy as is, or pour into glasses for a healthy and nutritious smoothie on the go!
>> Pregnancy Strawberry Blueberry Dream Smoothie
Pour into glasses for a refreshing but filling morning drink!
>>Green Veggie Breakfast Bowl with Strawberry Quinoa Pancakes
Fish oils
Oils like fish oil can provide crucial omega-3 fatty acids that support growth and development during pregnancy. These essential fatty acids fight off harmful bacteria and reduce inflammation throughout the body, which is particularly beneficial during early pregnancy when your immune system is constantly revved up. DHA (docosahexaenoic acid) is an essential component of brain development so including high levels of this oil through oily fish or supplements can benefit fetal development.
Fresh vegetables
Plants contain dense levels of vital nutrients like vitamins C, A, and K as well as fibre which all play an important role during early pregnancy. Some great vegetable sources include:
-Cancer prevention leafy greens like kale and chard
-Cruciferous vegetables like Brussels sprouts, cauliflower, broccoli, cabbage, bok choy etc
-Other green leafy veggies including spinach and lettuce
Omega-3 fatty acids supplements
Suppose you can’t eat healthy sources of these nutrients or do not eat enough throughout the day. In that case, supplements may be the next best option for getting your eligible daily recommended intake of omega-3 fatty acids . Some top choices include vegan or Paleo compliant brands like Garden Of Life or Nordic Naturals .
Dairy products
Although many people avoid dairy products during their pregnancies due to worries about hormones being transferred into the baby through milk formulas or breastfeeding, dairy products can actually provide valuable nutrients for both mother and fetus . Dairy products like yogurt , cheese , and milk provide calcium, vitamin D , proteins , magnesium , potassium , phosphorus , riboflavin (B2), niacin (B3), and vitamin B 12 …the list goes on! Dairy products also contain immunoglobulins which help fight infection both in mother and child in later life too ! While avoiding excessive dairy consumption can be beneficial in general during any stage of pregnancy (although it’s especially key towards limiting heavy metal exposure), it’s definitely OK to
Some good food choices for a first time pregnant mom are:
>> Fish: Fish is an excellent source of healthy omega-3 fatty acids and is often recommended during pregnancy. Choose wild caught fish rather than farm raised.
>> Nuts and seeds: Nuts and seeds both are a good source of healthy fats and minerals. Eating various nuts and seeds can help provide the nutrients your body needs.
>> Berries: Berries are a great choice for pregnant women because they contain high levels of antioxidants, vitamins, and minerals. Some good berries to eat include strawberries, raspberries, blueberries, and blackberries.
>> Vegetables: Vegetables are a great source of fibre which can help to improve bowel movements and regulate blood sugar levels in pregnant women. Some vegetables to consider include cruciferous vegetables like broccoli, cauliflower, celery, and spinach and leafy greens such as kale, chard, and bok choy.
>> Greek Yogurt: Greek yogurt is one of the great source of calcium which is often lost during pregnancy. It also has high levels of protein which helps keep you fuller longer.
