foods to eat during early pregnancy

What Should Not Be Eaten During First Trimester Of Pregnancy?

As you know, the health of your baby and yourself are to a great extent determined by what you eat. Early pregnancy is a crucial time when a baby is being formed. Foods to eat during early pregnancy are those foods rich in vital nutrients that are needed for proper formation and development of your baby.


Essential nutrients for a healthy pregnancy.

How these foods affect the development of the pregnancy.

Foods to avoid during pregnancy.


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Some of the foods to eat during early pregnancy are not usually adequately eaten by most of us. Most people getting pregnant haven’t hit the age where people begin to deliberately eat right. I’m sure you know that people over the age of 40 generally have a tendency to eat healthier.


Upon getting pregnant, a woman has to change to healthier diets in catering for the little one in her womb. She must equally ditch some unhealthy eating habits that could be harmful to her pregnancy.


It is thought that we are what we eat. But when your are pregnant its not just you but your baby also is what you eat! Its therefore time to brace up to healthy feeding if only to give your baby a good start.


Some of the essential nutrients to be loaded into the diet of a woman in her early pregnancy are:

  • Folic Acid
  • Vitamin D
  • Calcium
  • Proteins
  • Choline
  • Iron
  • Vitamin K,
  • Vitamin A,
  • and potassium


Of course most of the stuff mentioned above can be taken as supplements. In fact it is advised that you take at least 400mg of Folic acid daily.

Folic acid prevents some major birth defects of the baby’s brain.


I will show you some great foods to eat during early pregnancy, which are loaded with those vital nutrients.


I’ll also do a brief explanation of how these foods affect the development of the pregnancy.


  • Lean Meat

Beef, pork and chicken are sources protein. Furthermore, beef and pork are also rich in iron, choline and other B vitamins — all of which pregnant women need in higher amounts. Iron is important for delivering oxygen to all cells in your body.

Low levels of iron during early and mid-pregnancy doubles the risk of premature delivery and low birth weight.


  • Berries

They are rich in water, healthy carbohydrates, vitamin C, fiber and antioxidants. They are also rich in vitamin C, which helps the absorption of  iron.


  • Whole Grains

They are rich in B vitamins, fiber and magnesium. Whole grains like Oats also contain some protein, which is important during pregnancy.


  • Avocados

They’re high in fiber, B vitamins, vitamin K, potassium, copper, vitamin E and vitamin C. They help build the skin, brain and tissues of your baby.


  • Dairy Products

Dairy products contain two types of high-quality protein, calcium, and provides high amounts of phosphorus, B vitamins, magnesium and zinc. Greek yogurt is particularly beneficial for pregnant women.


  • Salmon

Salmon is very rich source of omega-3 fatty acids. Furthermore, salmon is one of the natural sources of vitamin D.  This essential vitamin is very important for bone health and immunity.


  • Eggs

Eggs are contain a little bit of almost every nutrient you need. They are incredibly nutritious and a great way to increase your overall nutrient intake. Importantly, they contain choline, an essential nutrient for brain health and development.

  • Broccoli and Dark, Leafy Greens

Broccoli and dark, green vegetables, as spinach, contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. These are vital for digestion and the immune system. Green, leafy vegetables also reduce the risk of low birth weight.


  • Legumes

Examples of legumes are: lentils, peas, beans, soybeans and peanuts. These are fantastic sources of fiber, protein, iron, Vitamin B and calcium. — all of which your body needs more of during pregnancy.

Insufficient vitamin B 9 has been linked with an increased risk of low birth weight. This essential vitamin strengthens your baby’s immunity against infections and disease later in life.


  • Sweet Potatoes

Sweet potatoes are very rich vitamin A. Vitamin A is essential for healthy fetal development. Pregnant women are however advised to avoid very high amounts of animal-based sources of this vitamin. Reason being that hey may cause toxicity when eaten excessively.

In addition, sweet potatoes increase fullness, reduce blood sugar spikes and improve digestive health and mobility


Foods to avoid during pregnancy

  • Raw Fish: Especially raw shellfish
  • Unwashed Produce
  • Raw Eggs
  • Organ Meat
  • Raw and Processed Meat
  • Caffeine
  • Raw Sprouts
  • Unpasteurized cheese
  • Alcohol

As you can see, foods to avoid during pregnancy are mainly uncooked or under-cooked foods. These are foods which when raw can contain bacteria and spread infection. Others like caffeine can cause miscarriage when taken in excess. A pregnant woman should not take more than 200mg of coffee a day. The side effects of taking more than 200mg of coffee a day can adversely affect your pregnancy. As for alcohol, the effects are not yet well understood but it is safer to avoid it especially during early pregnancy.


Further reading on foods to eat during early pregnancy


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