Despite all the jokes about “eating for two,” the reality of the first trimester might be closer to prenatal vitamins, rice cakes, and ginger ale. Even women who manage to enjoy regular meals and snacks might not be following a balanced and nutritious way of eating. Here are the top nutrients to consider during early pregnancy, along with ideas of foods to include.
- Iron. Iron is key to making blood, which will then carry oxygen to the baby. Low iron levels are more common in early pregnancy if the woman had heavy periods before pregnancy, is vomiting often because of morning sickness, or not getting enough iron from their diet plus prenatal vitamins.
Foods: Dark meat poultry, red meat, shellfish, whole eggs, tofu, beans, blackstrap molasses, broccoli, spinach, quinoa.
- Choline. Choline is a B vitamin getting attention these days for its role in brain development and prevention of neural tube defects. It’s important before, during, and after pregnancy, especially if breastfeeding. Despite the essential nutrient status, choline has yet to make it into all prenatal vitamins. Check your vitamins to be sure, aiming for at least 450 mg/day during pregnancy.
Foods: Beef, salmon, cod fish, poultry, eggs, cauliflower, kidney beans, lentils, edamame, dairy, mushrooms.
- Vitamin B-12. This vitamin plays a role in maintaining and developing a healthy nervous system, making it important for both mother and baby. Vegans, vegetarians, and women with a history of stomach surgeries or intestinal conditions like Crohn’s or Celiac disease are more likely to enter pregnancy with low B-12 levels. And newer studies suggest that B-12 needs during pregnancy are actually triple the current recommendations, so plan to get it from your prenatals plus real food.
Foods: Eggs, dairy, meat, poultry, seafood, fortified cereals, nutritional yeast.
- Vitamin D. Chances are if you live in a northern climate during the winter months, or are inside for most of the day, you will have low vitamin D levels. That’s in part because the so-called “sunshine vitamin” is made in our skin when exposed to direct sunlight. Vitamin D is critical to a baby’s development and pregnancy outcomes – research shows a relationship between low vitamin D and risk for gestational diabetes, preeclampsia, preterm labor, and low birth weight.
Food: Other than sunshine and supplements, try fatty fish like salmon or sardines, liver, or foods fortified with Vitamin D, like some eggs, milk, cereals, and orange juices.
- Omega-3 Fats. Omega-3 fats, in particular versions called DHA and EPA, are essential. These healthy fats play a role in baby’s brain and eye development toward the end of the first trimester, and play a role in perinatal mood balance and preventing postpartum depression. Omega-3s are not in all prenatal vitamins, so if needed, pick one up separately.
Foods: Fatty fish like salmon, mackerel, trout, sardines, and herring. Plant foods like flaxseed, walnuts, and chia seeds. Supplements like cod liver oil or marine algal oil.
- Folate. This B vitamin is essential during early pregnancy and known for its role in the development of baby’s brain and nervous system. Folate deficiency in early pregnancy can lead to neural tube defects, but thankfully even if you have missed your prenatal, our food supply is fortified. Many grains, flour, and cereals have added folic acid. Folate can still be low if someone is gluten-free, has Celiac’s disease, or uses certain long-term medications.
Foods: Dark green leafy vegetables, eggs, bananas, beans, lentils, peas, oranges, avocado, peanuts, wheat bran cereal.
- Iodine. Iodine is a mineral at the center of thyroid gland function. The thyroid gland manages hormone signals that control key bodily functions like metabolism, heart rate, and body temperature, just to name a few. Daily iodine needs increase toward the end of the first trimester, to help make enough thyroid hormone for mother and baby. Most of our iodine comes from iodized salt, so if you use sea salt and cook primarily from scratch, you may need to consider your iodine levels.
Foods: Fish, shrimp, bacon (or any salty deli meat!), seaweed, milk, yogurt, cheese, eggs, table salt.
Putting it into Action
Making a meal plan that meets all your nutrient needs may feel like a challenge. Consulting with a prenatal dietitian could certainly help you make sense of it all, from portion sizes based on your health, weight, and stage of pregnancy. Here is a sample meal plan that meets key nutrient needs:
Breakfast – 1 cup of cooked old fashioned oats cooked with 1 cup of unsweetened vanilla soy milk, topped with 2 tablespoons hemp seeds, 1 cup of blueberries, cinnamon, and 1 tablespoon of black strap molasses
Snack – carrot sticks and hummus topped with tahini and extra virgin olive oil
Lunch – Grilled chicken or shrimp wrap stuffed with baby spinach, shredded carrots and red cabbage, and feta cheese, with an orange and cup of unsweetened mint iced tea
Snack – Steamed edamame
Dinner – Baked sweet potato topped with 1 cup of chickpeas or black beans cooked with diced tomato and kale, sour cream or non-dairy sour cream, avocado slices, and fresh chopped herbs
Interested in a meal plan with your favorite foods? Don’t hesitate to schedule a nutrition session!
OKAY TO EAT 