Nutrition in 1st trimester
A good nutritional status is important for maintaining health in mothers and a healthy development in the fetus during pregnancy. The requirement of nutrition during the first trimester of pregnancy varies slightly from the second and third trimester in terms of both macro and micronutrients.
Why is good nutrition important during the first trimester?
During the first trimester, the fetus undergoes a rapid change where major groups of organs such as the nervous system, the digestive system, respiratory system and circulatory system develop simultaneously. The first trimester nutritional needs include important ones such as folate, iodine, iron and zinc. The deficiency of these micronutrients can lead to adverse developmental defects in the fetus. The intake of macronutrients such as carbohydrates, fats and proteins needs to steadily increase over the weeks as the fetus continues to grow.
Macronutrients you need during the first trimester
Macronutrients are nutrients the body needs every day in larger quantities. The essential ones are:
Carbohydrates: Starchy foods are an important source of carbohydrates that provide energy for the body. In the first trimester, pregnant women’s calorie intake remains the same at about 2000 calories per day. Sources of carbohydrates include whole bread, potatoes, rice, pasta, breakfast cereals maize, millets etc.
Protein: Protein is essential for the growth of the fetus. Pregnant women need about 70g of protein a day. Foods rich in protein include poultry, lean meats, eggs, beans, nuts, peas and soy products.
Fats: Healthy fats plan an important role in the absorption of nutrients and energy sources. Good sources include Vegetable oils, fatty fish, nuts, seeds, avocados and olives.
Micronutrients you need during the first trimester
Micronutrients are the nutrients the body needs in small quantities. Micronutrients need to be obtained from various sources or through nutritional supplements in the first trimester if the food sources are inadequate. Some of the critical ones include:
Folic Acid: Folic acid is a critical micronutrient that plays an important role in the development of the fetus in the first trimester. Pregnant women need 600 mcg of folic acid every day, which is difficult to obtain from natural foods alone. Therefore it is given as a supplement at least 1 month before conception and throughout the first trimester. Folic acid during early pregnancy is essential in preventing neural tube defects and
Iodine: Iodine is essential for the production of thyroid hormones in mothers. During early pregnancy, there is an increase in thyroid hormone production, which necessitates a higher demand for iodine. Pregnant women need 150-250 mcg of iodine a day which can be obtained from the consumption of seafoods (fish, shrimp and seaweed), dairy products and iodized salt.
Iron: Iron is needed for the production of red blood cells in the early stages of pregnancy when the blood volume increases in the body. Iron can be found in green leafy vegetables, meat and liver. The daily requirement for iron is about 27 mg.
Calcium: Calcium is essential to form bones in the developing fetus and various other metabolic functions. Dairy products are rich in calcium. The daily intake of calcium should be 1000 – 1300 mg.
Vitamin-D: Vitamin D is needed for the absorption of calcium. Pregnant women need about 600 IU of vitamin D every day. It can be obtained by exposure to sunlight, through supplements and food sources such as fatty fish, fortified foods and eggs.
Wrapping up
The first trimester puts an increased demand on the nutrient requirements to support the growth of the fetus. It is important to take critical micronutrients such as folic acids, Iodine and Iron to ensure a healthy fetal growth free from congenital disabilities.
References:
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
https://kidshealth.org/en/parents/preg-health.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413112/
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