Essential First Trimester Pregnancy Diet for a Healthy Start

Well begun is half done. This notion is especially true for the early months of pregnancy. The first trimester lays the foundation for your baby’s development and your health, too. While we understand that you may be battling morning sickness, it is also the time when your body is fueling organ formation for your little one. So, what should be on your plate during these vital first 12 weeks? Remember, this period isn’t just about eating more; it’s about eating smart. This guide will help you gain insights into the importance of consuming the right nutrients and associated foods. Also, find here the 1 to 3 month pregnancy diet chart Indian to follow easily.  

Important Nutrients to Include in the First Trimester 

The key nutrients to include in your 1 to 3 month pregnancy diet chart are as follows:  

1. Folate and folic acid  

It is also known as vitamin B9 or folate. This is one of the highly essential micronutrients important for the development of the brain and spinal cord in the baby. It also lowers the risk of premature birth and lower birth weight.  

Requirement and source: Around 600 mg per day is recommended. It should be obtained from fortified breakfast cereals, green leafy vegetables, kidney beans, strawberries, oranges, cauliflower, nuts, and beets.  

2. Protein  

It helps in both the mother’s and the baby’s muscle development and the mother’s uterine tissue growth.  

Requirement and source: Around 71 to 75 grams per day is recommended. The protein sources are chicken, eggs, seafood, beans, nuts, peas, seeds, soy products, and Greek yoghurt.  

3. Iron  

This nutrient enhances oxygen supply to the baby by increasing the oxygen-carrying capacity of hemoglobin. Low iron can lead to anemia, which leads to extreme tiredness and headaches. Proper intake of iron prevents premature birth, low birth weight, and postpartum depression.  

Requirement and source: Around 27 milligrams per day is recommended. The sources include beans, beets, spinach, tofu, fish, lean red meat, and iron-fortified breakfast cereals.  

4. Calcium  

It contributes to the development of teeth and bones in a baby. It also helps in the proper functionality of nerves, blood vessels, and muscles. The lack of calcium results in the deficiency being fulfilled from the mother’s calcium store, which later on results in osteoporosis.  

Requirement and source: Around 1000 milligrams per day is recommended. The sources of calcium include cheese, dark leafy greens, milk, yogurt, broccoli, kale, and fortified breakfast cereals.  

5. Vitamin D  

It enhances calcium absorption, thus preventing the associated deficiency issues.  

Requirement and source: Around 600 International Units (IU) a day is recommended. The vitamin D sources are fatty fish like salmon, fortified milk, and orange juice.  

1 to 3 Month Pregnancy Diet Chart Indian 

For all the Indian moms-to-be, here’s a list of options that you could choose from for your meals.  

Breakfast Options  

• Oatmeal with banana slices and a sprinkle of chia seeds 
• Poha with curd 
• Vegetable upma 
• Scrambled eggs with whole-grain toast  
• Milk and boiled egg 
• Besan cheela with vegetables 
• Seasonal fruits with dry fruits 
• Almond milk smoothie with protein powder  

Mid-morning Snack Options 

• Banana 
• A handful of nuts  
• Other fruit slices 

Lunch Options  

• Brown rice with vegetable curry, kidney beans, or a cup of dal 
• Salad with grilled paneer/tofu/chicken and greens 
• Quinoa and cooked sprouted moong salad with citrus fruits  
• Baked sweet potato with spiced cottage cheese 
• Kathi roll with tofu/chicken/paneer and fresh salad 

Evening Snack Options  

• Cooked sprouts  
• Whole grain sandwich  

• Apple with orange juice  

   

Dinner Options  

• Lentil soup and whole wheat chapatis  
• Grilled tofu/fish, quinoa, and steamed beans  
• Stir-fried soya chunks/chicken and veggies with brown rice  
• Masala corn, baked rohu fish/paneer, and steamed peas  

• Lean meat/fish with carrot soup  

   

Bedtime Snack Options 

• Warm milk with a pinch of turmeric  

Now, let’s look at a sample first trimester pregnancy diet chart to learn what to include to ensure complete fulfilment of the requirements. Typically, for most normal-weight pregnant women, the right amount of calories is approximately 1,800-200 per day during the first trimester. 

Meal Time 

Vegetarian & Non-Vegetarian Option 

Early Morning 

Warm water with soaked almonds (4–5) + 1 date 

Warm water with soaked almonds (4–5) + 1 date 

Breakfast 

Vegetable upma + 1 glass milk or Almond smoothie with protein powder 

Scrambled eggs + whole grain toast + 1 glass milk 

Mid-Morning Snack 

Banana or seasonal fruit slices + a handful of mixed dry fruits 

Banana or seasonal fruit slices + a boiled egg 

Lunch 

Brown rice + mixed veg curry + 1 cup dal + cucumber-carrot salad 

Brown rice + chicken curry or grilled chicken salad + a small bowl dal 

Evening Snack 

Whole grain vegetable sandwich OR boiled sprouts chaat + coconut water 

Egg sandwich OR boiled sprouts chaat + coconut water 

Dinner 

Lentil soup + 2 whole wheat chapatis + sautéed vegetables (beans, carrots, peas) 

Stir-fried chicken or fish + 1 small bowl quinoa + steamed vegetables 

Bedtime Snack 

Warm milk with a pinch of turmeric 

Warm milk with a pinch of turmeric 

Conclusion  

A balanced and nutrition-rich first-trimester pregnancy diet marks the beginning of a proper pregnancy journey. The nutritional intake for the expecting mother should be determined under expert guidance. Hence, consultation with a gynecologist or prenatal nutritionist/dietitian is essential to get a personalised 1st month pregnancy diet chart for a better beginning. Book an appointment now at Hinduja Hospital, Khar to have a healthy and safe start for both lives! 

FAQs 

Q1. What are the healthy snacks during pregnancy?  

Some of the healthy snacks to have during pregnancy are small sandwiches, salad vegetables, milky drinks, whole grain crackers with peanut butter, unsweetened breakfast cereal, fresh fruit, and small baked potatoes, among others.  

Q2. What foods should be avoided during pregnancy?  

The list of foods to be avoided during pregnancy includes raw fish, meat, eggs, poultry, unpasteurized juice, cheese or milk, and raw sprouts, among others.   

Q3. How much calorie intake is right during pregnancy?  

For a woman with a healthy pre-pregnancy weight, there is no requirement for extra calories during the first trimester of pregnancy. The calorie intake during the second trimester is about 340 extra calories per day. Further, around 450 extra calories a day are required in the last trimester.