Pregnancy is a crucial period for the development of the fetus. Especially in the first trimester, choosing the right foods can provide optimal support for the health and growth of both mother and baby. Here are some essential food recommendations for pregnant women in the first trimester, according to nutritionists and doctors.
1. Lentils and Spinach
According to Dr. Ting Hua Sieng, an Obstetrics & Gynecology Specialist at Parkway East Hospital Singapore, lentils and spinach are considered superfoods for pregnant women, especially in the first trimester. These ingredients contain more than half of the daily folate requirement in one serving. They are also rich in potassium, iron, phosphorus, magnesium, as well as vitamins A and B6, which are crucial for the growth of fetal tissues and organs.
2. Oranges
Health Educator Dr. Dyah Novita Anggraini, CBS, CIMI, recommends consuming oranges in the first trimester. Oranges are high in folic acid, which is important for the formation of the fetal neural tube. Additionally, the sweet and sour taste of oranges can help reduce nausea. Pregnant women should consume fresh oranges and avoid packaged orange juice that is high in sugar.
3. Avocados
Avocados are rich in folic acid and fiber, which help prevent constipation and hemorrhoids caused by hormonal changes in early pregnancy. It is recommended to consume avocados directly by scooping or making them into salads to maintain their fiber content.
4. Milk and Yogurt
Milk and dairy products like yogurt are important for calcium intake, which supports the growth of fetal bones. If pregnant women do not like milk, yogurt can be a good alternative. To cope with nausea, milk or yogurt can be consumed in the form of pudding, smoothies, or ice cream.
5. Carrots
Carrots are rich in vitamin A, fiber, and vitamin B6. Vitamin B6 helps the formation of the neural sheath and reduces morning sickness, which is often experienced by pregnant women, especially in the first trimester. Carrots can be consumed raw, steamed, or boiled.
6. Nuts
Nuts contain fats and choline that are very good for fetal growth and development. The high fiber content also helps prevent constipation and hemorrhoids during pregnancy.
7. Fish
Fish like tilapia and salmon are rich in protein, vitamin D, and omega-3 fatty acids, which are important for fetal health and good nutrition for pregnant women. Make sure the fish consumed is cooked thoroughly to avoid bacteria that can be risky for pregnant women and their babies.
It is important to consult with a doctor regarding the daily food menu for pregnant women. Since each woman’s condition is different, their nutritional priorities will also vary.
Conclusion
Choosing the right foods during the first trimester of pregnancy is crucial for the health of the mother and the development of the fetus. Lentils, spinach, oranges, avocados, milk, yogurt, carrots, nuts, and fish are some foods recommended by doctors and nutritionists like Dr. Ting Hua Sieng and Dr. Dyah Novita Anggraini. Maintaining a balanced and nutritious diet can help prevent health issues and ensure the optimal development of the fetus.
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