“Looking for information on proper nutrition during the first month of pregnancy? Our guide covers all the essential nutrients you need, as well as tips for a healthy pregnancy diet. From folic acid to iron, we provide the information you need to give your growing baby the best start. Trust us as your go-to source for all things pregnancy nutrition.”
Adequate and Balanced Nutrition During Pregnancy
As the first step, “What is adequate and balanced nutrition?” Let’s start by learning. Adequate nutrition means that we complete the energy and nutrients our body needs with our daily diet. Balanced nutrition, on the other hand, is the expression that explains providing the energy and nutrients that our body needs from different food groups.
“Four Leaf Clover Model”
The shamrock shown in the shape of a heart symbolizes luck and happiness. This explains the importance of heart health and love . There is the phrase “Adequate and Balanced Nutrition” under the circle surrounding the leaves, and olive branches in the upper half. Olive branches symbolize both peace and olive oil .
Nutrient Groups in Alfalfa Leaves:
- Top sheet: Milk and dairy products shown.
- Right leaf: The second group includes meat, eggs and legumes .
- Lower leaf: The third group includes vegetables and fruits .
- Left leaf: Bread and cereals are in the fourth group .
I wanted you to know the definitions of adequate and balanced nutrition that you can hear a lot from the 1st month of pregnancy. During this period, the diet of the expectant mother should be sufficient to meet the needs of the mother and the developing fetus, and also to provide lactation, that is, milk production after pregnancy.
During this period, eating monotonously out of fear of gaining weight is one of the biggest mistakes made. Should you always follow the four leaf cover model?
How Should Weight Gain During Pregnancy Be?
We have come to the section that you all have been waiting for, in this section, will you find all the question marks in your mind?
“How much weight should I gain during pregnancy?”
First of all, I’m going to ask you to do a simple little calculation.
- First, divide your weight by your height.
- You need to divide the resulting number by your height again.
For example; Let’s say your weight is 60 and your height is 1.65. First we did 60/1.65 and the result was 36, now we divide the number we found by our height again. 36/1.65 and the result is 22. So what is the value we found and what does it mean? Now we will learn about it.
Body Mass Index (BMI)
In short, it is your weight divided by the square of your height. With the result, you can understand whether you are at the ideal weight or see how you are.
What Do Our Results Mean?
If you are under 18.5: Poor
If you are between 18.5 and 25.00: Normal
If you are between 25.00 and 30.00: Underweight
If you are between 30.00 and 35.00, Grade 1: Overweight-Obese
Between 35.00 and 40.00 Grade 2: Overweight-Obese
40.00 and After 3rd Degree: Overweight-Obese
If your BMI is 18.5 and Below:
It means you are weak. Weight gain is common in poorly started pregnancies. As a result, gaining 13-16.5 kg during pregnancy is normal.
However, it is of great importance to gain these weights gradually, as well as to gain them through adequate and balanced nutrition.
If your BMI is between 18.5-25.00:
It means you are of normal weight. The required weight gain during pregnancy for this range is 9-14 kg.
BMI is a practical calculation. Although body mass index is within normal limits, we may have expectant mothers with high fat ratios. Our mothers with high fat rates can lose weight with an adequate and balanced diet that is not restricted and uniform in the first 3 months. By the end of the third month, you can start to gain weight.
In the first trimester of pregnancy, vomiting, loss of appetite, nausea and weight loss may occur. Weight loss in the first three months does not adversely affect the baby.
If your BMI is between 25.00-30.00:
You are in the underweight class. During pregnancy, it will be enough to gain 7.5-12.5 kg. In the first trimester, some weight can be lost with an adequate and balanced diet. Starting from the third month of pregnancy, weight gain can be started gradually.
If Your BMI is 30.00 and Above:
It means you are in the overweight-obese class. It is enough to gain 6–10 kg during pregnancy. It is essential to lose weight with an adequate and balanced diet in the first three months. We can generalize this as an average of 300–400 grams per week, 1.2–1.6 kg per month, and 9–14 kg in total.
Nutritional Recommendations in the 1st Month of Pregnancy
Dear mothers, You are in the early stages of your pregnancy. It is in your hands to have a healthy pregnancy period. First of all, I would like you to review your diet. In order to control weight during pregnancy, take your pen and paper and note what you did wrong, then scribble on what we corrected with a big line.
You can read our “nutrition recommendations during pregnancy” articles.
Your baby will be fed in the same manner as you. Remember that the baby is fed by the mother. The baby meets all his needs from his mother through the placenta. The first trimester is very important for baby development, and the most important bricks of your baby’s development are gradually being laid. For this reason, your nutrition is already on a very important shelf.
Start or continue using folic acid with your doctor’s knowledge and advice. You may be interested in reading our “Folic Acid and Its Importance During Pregnancy” article.
What to Eat During the 1st Month of Pregnancy?
- Constipation is a common problem during pregnancy. The way to deal with this problem is to prefer foods with fiber. You can consume apples in your snacks. Apples are a good source of fiber.
- Spinach contains iron, vitamin C and folic acid that help protect your baby’s developing spine. In addition, spinach helps the expectant mother cope with infections.
- Milk and dairy products are very important during pregnancy. Minerals such as calcium, phosphorus, sodium, magnesium and potassium in its content. It contains vitamins such as vitamin A, vitamin B12, vitamin B2. For this reason, you should add yoghurt to your main meals during pregnancy. In your snacks, you can consume probiotic sources such as kefir, especially from the dairy group.
- You should not remove carbohydrates from your daily diet for fear of gaining weight during pregnancy. Choose complex carbohydrates over simple carbohydrates. Choose whole grain products.
What should be considered in the first months of pregnancy?
You can take the first step by trying to stay away from your bad habits, such as consumption of junk food, smoking, and drinking.
You should stop drinking all herbal teas, including green tea, because they are high in caffeine. You should drink as little black tea and coffee as possible. It is beneficial to drink black tea, green tea, and lemon tea. Consuming black tea with meals can reduce iron absorption.
Imagine that your baby lives in a place full of water. You should take care to drink at least 10-12 glasses of water during the day.
I will then ask you to arrange your meals and times. You should have 3 main meals a day and supplement it with snacks. For example, if you have a nutritious breakfast like 09.00 in the morning, you can balance blood sugar and prevent sweet crises by making a small snack like 11:00 .
Then, around 13:00, it’s time for lunch. There is a long fasting period of 5-6 hours between lunch and dinner. During this period, you can have two snacks, one at 15.00 and the other at 16.30. You should have dinner no later than 18.30-19.00. A snack should be made two hours before going to bed at night. Planning your nutrition in this manner during the first months of pregnancy will save you time in the following months.
Now it’s your turn – Write a Comment or Share on Social Media
How was your nutrition in your first month of pregnancy? What advice would you give to other mothers for their diet? We look forward to hearing from you and if you like this article please share with others.