A Perfect Diet Plan For The First Trimester Of Pregnancy!

by Bharti
perfect diet plan for the first trimester of pregnancy

Pregnancy is the most wonderful period of any woman’s life. Right from the moment she comes to know about her pregnancy there comes joy accompanied with fear for the rest of the ten months. Maintaining a healthy lifestyle is the most needed one during the pregnancy. In that first trimester, the first three months of the pregnancy is the time where it is hard to understand the metabolism of the mom’s health. A good mental health is most needed, but for physical health there comes lots of the do’s and don’ts. This article will help you in handling the first trimester of pregnancy with ease.

This article is going to cover the following objects:

  • Foods to eat in the first trimester of pregnancy
  1. Water
  2. Dairy products
  3. Vitamin rich foods
  • Morning sickness and what food helps in handling it
  • First trimester meal planner

Also Read:- First Trimester Of Pregnancy : 9 Signs Your Trimester Is Going Exactly As It…

Foods To Eat In The First Trimester Of Pregnancy:

Food is the first and foremost criteria to have a happy pregnancy. Here are some list of foods, tips and tricks to cross the first trimester for pregnancy with ease.


How can we avoid water while discussing about achieving a healthy life? Drink plenty of water; stay hydrated as much as you can. As pregnant women do puke frequently during their first trimester, it’s a better option to stay hydrated so that they can avoid fainting to some extent.

drink a lot of water

Dairy Products

Dairy products play a vital role in improving the health of pregnant women during the first trimester. Dairy products are rich in calcium, protein, vitamin D, phosphorous which further helps in growth of the fetus.

dairy products

Vitamin rich foods

Foods rich in Vitamin A are much needed for pregnant women as they help in dealing with postpartum tissue repair which is over bleeding after pregnancy. Vitamin A helps in growth of soft tissues, bones, teeth, skin and also helps in promoting the immune system of the baby. Carrots, sweet potato, black eyed peas, spinach, broccoli, dried apricots, tomato juice are some of the foods that are rich in Vitamin A.

Major issue that most of the women face during is less amount of hemoglobin. Iron rich food like dried fruits, spinach, broccoli, lentils, beans, grains like brown rice and fortified breakfast cereals help a lot in improving the hemoglobin level. Fruits like pomegranate help a lot in improving the hemoglobin level.

Also Read:- Weeks 1-4: Pregnancy Symptoms And Your Baby’s Development

Morning Sickness And What Food Helps In Handling It?

While discussing about the first trimester of pregnancy we can’t avoid the major issue morning sickness. Morning sickness is faced by almost 60 to 80% of pregnant women. Here are some tips to handle morning sickness with ease.

Enter Into Snack Mode –

This is nothing but avoiding big or heavy meal. Break your meal into many small chunks, so that it will be easy to digest the food easily without puking them out.

Enter Into Snack Mode

Ginger Tea –

The relaxing yet easy to prepare drink for morning sickness. Add some freshly crushed ginger to a250 ml of boiling water. Once the essence of ginger gets into the water, strain the crushed ginger to a coffee mug. Add few drops of lemon and honey in it to your taste preference. Ginger helps a lot in reducing the nausea.

ginger tea

Lemon Slices –

Always have some slices of fresh lemon and smell them whenever you feel like you are having nausea.

lemon slices

Nausea Triggers –

Stay away from nausea triggers like smelling strong perfume, getting stuck in a crowded area. Breathe fresh air and have some relaxing walk to avoid nausea.

stay away from nausea triggers

Oily And Spicy Food-

As oily and spicy food will strain the digestive system, it is better to stay away from them. Instead of oily and spicy food you can have healthy steamed food with less spices and oil.

avoid Oily And Spicy Food

First trimester meal planner

The first trimester is the healthy start for a healthy pregnancy. Planning the meal is dependent over the plan of your day. Prefer to wake up early between 6:00 Am to 6:30 Am. Have a glass of milk for growth of stronger bones. Milk is essential not only for the baby but also for the mother is she goes through a normal delivery.

Breakfast – the most important meal of the day that can be taken around 8:00 AM. Most people have the habit of skipping breakfast, but it is not suggested for pregnant women. Having breakfast also helps in avoiding morning sickness. A pregnant woman can have food to their interest but that should not have high amount of oil or spices. Steamed foods are must preferred during pregnancy to avoid nausea. As there would be fluctuation in blood sugar and blood pressure level it is a must to have breakfast during pregnancy. Even if a woman doesn’t have diabetics, there are chances for her to get diabetes during pregnancy. To avoid this complication intake of breakfast is highly suggested.

eat healthy during preganancy

Brunch – The meal between breakfast and lunch. The mother can have nuts, fruits at this time. Nuts are helpful in gaining weight during pregnancy. Rice water and tender coconut is much recommended to have frequently to maintain the water level in the body. Porridge helps in maintaining the water level of the uterus to avoid dryness in it during the time of delivery.

Lunch can be had as per the taste of the mother. If the mother is a non-vegetarian she can also take egg every day. Sprouted grains, chickpeas are rich in protein and can be taken by the evening every day. As like breakfast dinner also can be taken as light and healthy diet around 8:00 to 8:3o PM.

Before bed time having 200 to 300 ml of milk is highly suggested. Always have some fruits near the bed, as you can have them if you feel hungry in the mid of the sleep.

healthy sprouts

We hope you have gained some ideas on handling the first trimester of your pregnancy with an ease. Apart from food habits, also have some good physical exercise like walking for 15 to 30 minutes a day. Always get suggestion from your gynecologists before starting anything new during the gestation period. A proper intake, physical exercise and mental health help a lot in enjoying the pregnancy. Pregnancy is the phase that every woman dreams about right from early ages of their life. So this is the phase you desperately wanted and we hope you enjoy this period of your life with overflowing joy. We wish you a happy pregnancy with a healthy baby.

Also Read:- Changes On Your Body During The Second Trimester Of Pregnancy!