Pregnancy nutrition – First trimester dos and don’ts

What should you eat in the first trimester? It’s a loaded question and there’s no simple answer. The basic guidance would be to eat plenty of nutrient-dense foods containing vitamin B12, calcium, iron, zinc and good doses of fibre, alongside anti-oxidant rich fruit and vegetables. This will be a good place to start in order to ensure you and your baby are receiving the sustenance you both need.

It’s also recommended to eat every couple of hours, stay well hydrated and be food hygiene aware.

• Do – try to eat a wide variety of nutrient rich foods
• Don’t – eat unpasteurised dairy products or pâté (any type of pâté)
• Do – thoroughly wash fruit and veg before eating
• Don’t – neglect Omega 3, the essential fatty acid is key to good health
• Do – check out our list of foods to approach with caution, below
• Don’t – overeat. Taking on more calories because you feel that you now need to “eat for two” can increase the risk of developing gestational diabetes and high blood pressure. If your BMI is in the normal range pre-pregnancy, then you shouldn’t have to increase your calorie intake in the first trimester (you can discuss your pregnancy weight gain goal with your doctor).

Variety is the key to a nutrient-rich pregnancy diet

By eating a balanced diet made up of a wide range of foods – nuts, seeds, fruit, whole grains, vegetables, oily fish and lean meat – you and your baby will not only receive plenty of essential nutrients, but you will also be helping your baby to develop a taste for an array of different foodstuffs, even while it is still in utero, reducing your chances of having to deal with a “fussy eater” in the future.

However, don’t feel worried if you can’t yet stomach the thought of eating a kale, quinoa and mackerel salad followed by an antioxidant rich blueberry smoothie. At this stage in your pregnancy it may be enough simply to hold your food down and just gain some valuable calories.

Food hygiene is critical

Although you may already know that unpasteurised soft cheeses should be avoided during pregnancy because of their risk of contamination with harmful bacteria such as Listeria, it’s probably easier to forget that poor food hygiene in the kitchen – whether through dirty surfaces, incorrectly stored food or undercooked meat, chicken or fish – can be equally as harmful.

Keep your kitchen clean and check restaurant and café food hygiene ratings for extra confidence.

Always wash fruit, vegetables and salad leaves thoroughly before eating, especially when eating them raw.

Eating through morning sickness at 12 weeks

If you are one of the 80% of women who experience morning sickness during the first 12 weeks and your stomach has not settled down properly you might be struggling to remember what a healthy appetite feels like.

Unfortunately, there is no easy way to bring morning sickness to an end. However, following the tips below may at least help alleviate your nausea, sickness and discomfort:

• Wake slowly and try to eat simple food before you get out of bed. For example, plain toast or a low sugar, low butter biscuit.
• Take on plenty of water, but drink little and often rather than consuming large amounts in one go. Avoid sweet drinks.
• Eat small meals often, but try to keep foods simple, savoury, low fat and free of challenging spices.
• Eat cold meals rather hot meals – this is because hot meals release more smells, which can aggravate feelings of morning sickness (but be cautious of cold cured meats such as salami and chorizo as these have not previously been cooked to rid them of toxoplasmosis-causing parasites).
• Drink ginger tea or chew on a piece of ginger – some studies have shown that consuming ginger in the morning can reduce morning sickness.

Organic is best for baby

Repeated studies have shown that not only is organic produce free of pesticides, it is also richer in nutrients and antioxidants. This is particularly important for your child, whose neurological and immune systems are still developing and are therefore especially sensitive to any food-borne toxins.

In fact, some studies have shown a link between pesticide exposure, premature birth and possible birth defects, particularly as a result of exposure to the kinds of nitrates found in many fertilisers.

Based on U.S. Department of Agriculture figures the following fruit and vegetables retain the highest concentrations of pesticide, so it may be beneficial to try the organic versions of the following where possible:

• Strawberries
• Apples
• Nectarines and peaches
• Celery
• Grapes
• Cherries
• Spinach
• Tomatoes
• Sweet bell peppers
• Cucumbers

Ensure multiple sources of omega-3

Omega-3 is integral to healthy brain and neurological development in your baby. In addition it is also thought to play a part in reducing the incidence of postnatal mental health conditions.

Good sources of omega-3 fatty acids include the following:

• Oily fish such as Atlantic mackerel and wild salmon
• Walnuts
• Flaxseed
• Omega-3-fortified eggs

But be careful not to overdo it as some oily fish such as tuna, trout, and herring can contain pollutants such as dioxins and PCBs (polychlorinated biphenyls). Check out the recommended daily intakes and stick to these to be on the safe side.

Take precaution with…

All types of pâté including vegetable pâtés and uncooked terrines.
Caffeine – high levels of caffeine should be avoided during pregnancy as this could cause your baby to be low weight when born.
Fish and shellfish – do not eat shark, marlin and swordfish and do not overeat oily fish. Avoid raw shellfish as the risk of food poisoning is high, while cooked shellfish may still contain harmful toxins, so beware.
Game – some game meat may contain traces of lead (lead pellets are still used to shoot game animals) and this can be harmful. Unless you know the meat has been farmed and slaughtered to food safety guidelines then it’s best to avoid it.
Herbal and green tea – the Food Standards Authority recommend pregnant women to drink no more than four cups a day.
Liver and liver products as they contain high levels of vitamin A which could be harmful to your baby.
Mould ripened soft cheese (usually with a white rind) such as brie, camembert and some goats’ cheese.
Soft blue cheese and some blue veined cheeses such as Danish blue, gorgonzola and Roquefort.
Raw and undercooked meat including uncooked meat products.
Raw eggs – avoid any runny or soft cooked eggs and egg products.
Raw fish unless it has been frozen for at least four days prior to preparation so that any parasitic worms are killed off.
Supplements – especially vitamins and fish oil, as high doses of certain substances, especially vitamin A, can be harmful to your baby.
Unpasteurised milk including sheep and goats’ milk, or any food made out of unpasteurised milk unless it has been cooked.

If you are concerned or if you feel unwell, it’s best to contact your doctor or midwife.