Most women are generally not aware of their pregnancy until after they miss their period. By the time they suspect pregnancy, test and get a positive pregnancy result, they are almost through the first month.
Foods from the following groups must be a part of your diet in the first month of pregnancy.
- Milk and milk products such as yogurt and cheese are a good source of calcium. Calcium is essential for fetal heart and nerve functions and helps in developing strong bones, teeth, and muscles.
- Seeds and nuts are protein-rich foods that help in developing the fetal tissues and repairing breast and uterine muscles. They also aid in meeting the blood requirements during pregnancy.
- Include foods such as green leafy vegetables, legumes, avocado, lentils, fortified bread, orange juice, beans, and cereals that are rich in folic acid. Folic acid is an essential nutrient for the brain and spinal development of the fetus. It helps in blood formation during pregnancy and preventing neural tube defects in the baby.
- Fruits and vegetables including the yellow and red ones, cabbage, broccoli, strawberries, citrus, and Brussels sprouts are rich in vitamin C, which is necessary for the baby’s teeth and bone development.
- Add fiber-rich foods like oats, whole grain bread, legumes, fruits, and vegetables in your diet for relieving constipation and regularizing the bowel movement.
- Lean meat is a good source of iron and protein, which helps in making hemoglobin. Also, it is necessary to meet the blood supply demand by the fetus.
Here are some foods that you must avoid during the first month:
- Do not consume unpasteurized juice, cider, and milk as they may contain E.coli or listeria bacteria.
- Luncheon meat and cold hotdogs is a good host for listeria.
- Avoid the consumption of alcohol as it may affect fetal growth.
- Avoid soft cheeses, bean sprouts, and sandwich meats, pre-made pâté, and salads, as they may contain the listeria bacteria.
- Raw eggs may contain salmonella and should be avoided.
- Avoid undercooked meat and poultry as they may contain E. coli, Campylobacter, salmonella, and Toxoplasma gondii bacteria.
- Avoid swordfish, shark, tilefish, and king mackerel as they contain high levels of mercury. Also, avoid raw fish like sushi and sashimi.
Here are some diet tips to follow during the first month of pregnancy:
- Eat smaller meals at regular intervals.
- Cut down on junk foods.
- Drink plenty of fluids and stay hydrated.
- Make sure you take the prenatal vitamins along with your diet.
- Avoid oily and spicy foods that aggravate heartburn.