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What to eat in the First Trimester of Pregnancy

April 25 2016 , Written by Ambika Sukumar

What to eat in the First Trimester of Pregnancy

The thought of Bundle of Joy in the lap makes every woman glow ... But it is also the time when one needs to take care of the diet specifically the First Trimester when the Foetus is growing at fast rate and all organs are developing ... Every body has their own  set of diets and some cravings and some things which one may see feel like avoiding ... But still include some essential proteins / Fats / Carbs in your diet ... 

Mothers and Mother - in - Laws are best people to guide ... Ofcourse one should also get perspective from Gynaecologist so that one can pass the first trimester safely with out any mishappenings ... 


Try to have a variety of the following foods each day:

  • Fresh Fruits and Vegetables .
  • Starchy foods, such as rice, Rotis  (including mixed grain or stuffed ), whole grain bread, pasta, and baked/boiled potatoes.
  • Foods rich in protein, such as lean meat and chicken, eggs are essential , pulses (such as beans and lentils) and soya nuggets.
  • Dairy foods, such as milk, cheese, cottage cheese  and curd/yoghurt.


You can also get plenty of folic acid from your food. It's referred to as folate when it's in your food. Here are some excellent sources of folate:

  • Green leafy vegetables: spinach (paalak), fenugreek leaves (methi), lamb's quarters (bathua), mustard greens (sarson), radish (mooli) leaves, coriander (hara dhania), mint (pudina) and lettuce (salad patta).
  •  Vegetables : bitter gourd (karela), bottle gourd (lauki), apple gourd (tinda), lady's finger (bhindi), carrot (gajar), cauliflower (phool gobhi), beetroot (chukandar), capsicum (shimla mirch), asparagus (shatwar/sootmooli), broccoli (hari gobhi), French beans (been), peas (matar), corn (makai), cabbage (patta gobhi) and brussels sprouts (chhoti gobhi).
  • Pulses and lentils: black-eyed beans (lobhia), bengal gram (chana), soya beans, chickpeas (kabuli chana) and kidney beans (rajma).
  • Fruits:  pomegranate (anaar), guava (amrood), oranges (narangi/santara), sweet lime (mausambi, kinnow) and strawberries.
  • Fortified breakfast cereal: whole wheat flakes, oats, cornflakes, wheat germ and wheat bran. Whole meal bread, whole wheat flour and whole wheat pasta.
  • Dry Fruits : Walnuts (akhrot), peanuts (moongphali) and almonds (badaam).



Healthy drinks and snacks during pregnancy

In addition to other fluids, drink eight to 12 glasses of water a day. A refreshing alternative is a glass of chilled filtered water with a twist of lime (nimbu) or mint (pudina). Here are some other healthy drinks you could try:

  • skimmed milk
  • Coconut water 
  • banana shake

It is best to prepare milk shakes and juices at home and drink them immediately. This reduces the risk of any spoilage or contamination. Also be careful when buying drinks from roadside vendors as it is difficult to be sure of their hygiene and freshness levels. t.

If you're feeling peckish and want a  healthy snack , you could try these:

  • upma
  • steamed or sautéed corn or corn (chaat)
  • mixed vegetable idli
  • grilled paneer tikka
  • fruit or vegetable bhel puri
  • dhokla or khandvi
  • sweet potato chaat. 

​If your mother in law  tells to take Ghee ... Go ahead and Take Ghee in limited quantities ... Mother in laws have experienced it ... They got it from their Mother - in laws ... so donot say " NO " to what she recommends ... The man you married is her son ... 

Be guided by your appetite but beware of ‘emotional’ eating that could make you overeat at times. Contrary to popular belief, you don't need any extra calories in your first two trimesters, so don't feel that you have to try and eat for two. If you are underweight  your doctor or dietitian will recommend a specific meal plan . 

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