Your body is going through a miracle right now and what you eat actually matters more than you think in these early weeks. But don’t stress. Let’s just keep it simple and real.
You don’t need to eat for two yet. About 1800 to 2000 calories a day is enough for most women in the first trimester. And here are the nutrients and foods you should consume and why…
Folate
Folate reduces the risk of serious birth defects in your baby’s brain and spine. You need 400 to 600 mcg a day.
Foods to get it from:
- Cup of cooked lentils — 180 mcg
- Cup of cooked spinach — 130 mcg
- Cup of chickpeas — 120 mcg
- One orange — 50 mcg
- One egg — 24 mcg
- Methi and coriander added to meals counts too
Even with these foods most doctors recommend a folic acid supplement in the first trimester. Speak to your doctor about the right one for you.
Iron
Iron supports your blood supply which increases significantly during pregnancy. You need about 27mg a day.
Foods to get it from:
- Cup of cooked lentils — 6mg
- Cup of cooked spinach — 3mg
- Medium serving of chicken — 1.5mg
- Cup of chickpeas — 4mg
- Small serving of pomegranate — 0.3mg
Take iron with vitamin C like orange juice or nimbu pani — it helps your body absorb it better. Avoid taking it with tea or coffee as that blocks absorption.
Calcium
Calcium builds your baby’s bones and teeth. You need about 1000mg a day.
Foods to get it from:
- Glass of milk — 280mg
- Cup of dahi — 300mg
- Serving of paneer — 200mg
- Cup of cooked ragi — 350mg
- Handful of almonds — 75mg
Try to include at least two to three of these throughout your day.
Protein
Protein builds every new cell in your baby’s body. You need about 70 to 100 grams a day.
Foods to get it from:
- Two eggs — 12g
- Cup of cooked dal — 18g
- Palm sized piece of chicken — 30g
- Cup of dahi — 10g
- Small serving of paneer — 14g
A combination of dal, dahi and eggs through the day gets you most of the way there.
Vitamin B6
Vitamin B6 genuinely helps with nausea. You need about 1.9mg a day.
Foods to get it from:
- One banana — 0.4mg
- Medium chicken breast — 0.9mg
- Half an avocado — 0.2mg
- Medium potato — 0.4mg
- Half cup of chickpeas — 0.6mg
A banana in the morning and chicken or chickpeas at lunch or dinner covers most of your daily needs.
Vitamin D
Vitamin D supports your baby’s bone development and immune system. You need about 600 IU a day.
Foods to get it from:
- Salmon — 450 IU per serving
- Two eggs — 80 IU
- Glass of fortified milk — 120 IU
- Small serving of mushrooms — 46 IU
Vitamin D deficiency is very common in India. A little morning sunlight helps and your prenatal vitamin usually covers the rest. Ask your doctor to check your levels.
DHA
DHA supports your baby’s brain and eye development. You need about 200mg a day.
Foods to get it from:
- Salmon — 1000mg per serving
- Small handful of walnuts — 2500mg of omega 3 which converts to DHA
- One tablespoon of flaxseeds — good plant based source
- Eggs — small amounts
Your prenatal vitamin may include DHA — check the label. If it doesn’t ask your doctor about a separate supplement.
What to Avoid
Raw or undercooked meat and egg.
Cook everything fully. No runny yolks during pregnancy.
Unpasteurised milk
Stick to packaged pasteurised milk throughout pregnancy.
Raw sprouts
Cook them thoroughly if you want to include them.
High mercury fish
Avoid shark, swordfish and king mackerel. Safer options are rohu, catla and salmon.
Caffeine Limit to 200mg a day.
That’s roughly one cup of filter coffee or two cups of chai. Chocolate and energy drinks count too.
Raw or semi ripe papaya
Most doctors in India advise avoiding it in the first trimester. When in doubt skip it.
Street food and reheated food
Stick to freshly cooked meals as much as possible.
Alcohol Completely. There is no safe amount during pregnancy.
Managing Nausea
Eat small and often
An empty stomach makes nausea worse. Keep crackers or makhana on your bedside table and eat before you even get up.
Try ginger
Boil a small piece of fresh ginger in water for 10 minutes, add honey and sip slowly. Ginger candy and ginger tea work too.
Choose cold over hot
Hot food has stronger smells that can trigger nausea. Cold dahi or cold fruit often sits better.
Stay hydrated
Water, nimbu pani, coconut water or thin dal water. Dehydration makes nausea significantly worse.
Rest Your body is doing an enormous amount of work. Rest is not laziness.
Your Prenatal Vitamin
Ask your gynaecologist which one is right for you specifically. In India Pregnacare and PregOmega Plus are commonly available. Take it with vitamin C and never with tea or coffee.
A Simple Day of Eating
Before getting up — 2 to 3 crackers or a banana from your bedside table.
Breakfast — a small bowl of poha or upma, or 2 boiled eggs with toast, or dahi with soaked almonds.
Mid morning — a small orange or guava or a few walnuts.
Lunch — roti with dal, a small sabzi and a bowl of dahi. This one meal covers most of your nutrients for the day.
Afternoon — coconut water, buttermilk or a small bowl of roasted makhana.
Evening — ginger tea with 2 to 3 whole grain biscuits or a small piece of paneer.
Dinner — khichdi when you’re not feeling well. Easy, comforting and nutritious. Or whatever sounds good honestly.
Before bed — a small glass of warm milk if you can manage it.
And through all of it, keep sipping that water.
One Last Thing Some days you’ll eat beautifully. Other days you’ll survive on plain rice and that is completely okay. Do your best, take your supplement and please don’t add guilt to an already exhausting time.
You’re doing something wonderful mumma.