What goes inside your body during pregnancy is important for both you and your baby. The signs of pregnancy become prominent usually after 2.5 weeks. This is when you can visit the best gynaecologist in Delhi to schedule pregnancy tests. Once certain that you are expecting, plan your 1st month pregnancy diet chart. Here are the foods to include in it.
Dairy Products
Dairy items, mainly fortified ones are abundant in calcium, protein, vitamin D, folic acid and healthy fats. Consume milk and yoghurt regularly to get these nutrients.
Also, Read: Boys Growth Chart
Folate-Rich Foods
During early foetal development, folic acid helps in neural tube formation. It can help prevent birth defects in the baby’s spine and brain. So, ensure to include folate-rich foods in your diet. These include fortified cereal, rice, lentils, peas, beans, and citrus fruits.
Whole Grains
Whole grains provide dietary fibre, carbs, B vitamins, and minerals like selenium, magnesium and iron. These are important for your baby’s development. So, consider eating brown rice, barley, millets, and oatmeal.
Eggs and Poultry
Eggs are rich in proteins, vitamins K, E, D, B complex and A, and minerals like calcium, phosphorus, zinc and selenium. Poultry can also provide lots of protein.
Fruits
Fruits like apples, strawberries, sweet lime, oranges, guava, banana, pomegranate, avocado, and musk melon contain several antioxidants and vitamins crucial for the growth of your baby.
Vegetables
Create a VIBGYOR by adding a variety of the right veggies to your 1st month pregnancy diet chart. These include bell pepper, eggplant, corn, cabbage, broccoli, spinach, kale, sweet potatoes, pumpkin, tomato and carrot.
Seeds and Nuts
They are high in dietary fibre, flavonoids, minerals, proteins, vitamins, and healthy fats. You must consume them regularly not just in the first month but also ahead.
Fish
Fish contains high-quality low-fat protein. It also supplies lots of Vitamins B2, D and E, Omega-3 fatty acids, and vital minerals like phosphorus, magnesium, iodine, zinc, calcium, and potassium.
Meat
Meat comes with protein, iron, Vitamin B and zinc. These can benefit both your and the baby’s health. Add lean meat to your diet in the 1st month of your pregnancy.
Cod Liver Oil
It’s an excellent source of omega-3 fatty acids that are significant for the development of foetal eyes and the brain. Cod liver oil also has Vitamin D which reduces the risk of preeclampsia. Therefore, it is a must-have.
Dried Fruits
Just 1 serving of dried fruits contains plenty of folate, potassium, iron, minerals, and vitamins for pregnant women. The food also provides natural sugars. Therefore, ensure not to have over 1 serving at a time.
Iodised Salt
Stick to iodised table salt while you are pregnant. Iodine is an important nutrient to help in the development of your baby’s brain and nervous system.
After adding the above foods to your 1st-month pregnancy diet chart, show it to a reputed nutritionist. If you are allergic to any of these foods, avoid them. Consume the foods that are safe for you after the nutritionist gives you a green signal.
Also, Read: Girl Growth Chart