Pregnancy Guide

English

简体中文
Español
日本語
한국어

English

简体中文
Español
日本語
한국어

Appearance

Admin2025-11-18
967
6m

First Trimester Nutrition Guide ​

The first trimester is a critical period for the differentiation of fetal organ systems. Sufficient nutritional intake is crucial for the normal development of the fetus. At the same time, early pregnancy reactions during this period will also affect eating, and special attention needs to be paid to nutritional security.

Nutritional Needs Characteristics ​

Key Needs ​

  • Organ Formation Period: Rapid development of major fetal organs
  • Cell Division Period: Requires a large amount of protein and energy
  • Neural Development Period: Requires sufficient folic acid and DHA
  • Maternal Adaptation Period: Mother needs to adapt to pregnancy status

Nutritional Challenges ​

  • Early Pregnancy Reactions: Nausea and vomiting affect appetite
  • Digestive Discomfort: Changes in gastrointestinal function
  • Taste Changes: Changes in food preferences
  • Energy Needs: Increased but not very large

Key Nutrients ​

Folic Acid (Folate) ​

Importance:

  • Prevents fetal neural tube defects
  • Supports cell division and DNA synthesis
  • Prevents premature birth and low birth weight

Requirement:

  • Daily need: 600-800 mcg
  • Folic acid supplements: 400-600 mcg
  • Food sources: 200-300 mcg

Food Sources:

  • Dark green leafy vegetables: Spinach, asparagus, broccoli
  • Legumes: Lentils, chickpeas, black beans
  • Nuts: Peanuts, almonds, walnuts
  • Fruits: Oranges, bananas, avocados
  • Grains: Fortified grains, whole wheat products

Protein ​

Importance:

  • Basis for fetal tissue formation
  • Supports uterine and placental development
  • Increases blood volume and amniotic fluid

Requirement:

  • Daily need: 70-75 g
  • Increase from pre-pregnancy: 25 g

Quality Sources:

  • Animal protein: Lean meat, fish, eggs, dairy products
  • Plant protein: Beans, nuts, seeds, whole grains
  • Combination suggestion: Include protein foods in every meal

Carbohydrates ​

Importance:

  • Provide main energy for the fetus
  • Maintain maternal blood sugar stability
  • Prevent ketoacidosis

Requirement:

  • Daily need: More than 130 g
  • Choose complex carbohydrates mainly

Quality Sources:

  • Complex carbohydrates: Whole grains, oats, brown rice
  • Root vegetables: Potatoes, sweet potatoes, yams
  • Legumes: Red beans, mung beans, peas

Iron ​

Importance:

  • Prevents maternal anemia
  • Supports increased blood volume
  • Promotes fetal brain development

Requirement:

  • Daily need: 27 mg
  • Increase from pre-pregnancy: 9 mg

Food Sources:

  • Animal iron: Red meat, animal liver, egg yolk
  • Plant iron: Spinach, beans, nuts, whole grains
  • Combine with Vitamin C: Improve iron absorption rate

Calcium ​

Importance:

  • Fetal bone and tooth development
  • Maintains maternal bone density
  • Supports muscle and nerve function

Requirement:

  • Daily need: 1000 mg

Food Sources:

  • Dairy products: Milk, yogurt, cheese
  • Soy products: Tofu, soy milk, dried tofu
  • Green leafy vegetables: Broccoli, bok choy
  • Nuts: Almonds, sesame

DHA (Omega-3 Fatty Acids) ​

Importance:

  • Supports fetal brain development
  • Promotes vision development
  • Prevents premature birth

Requirement:

  • Weekly need: 200-300 mg

Food Sources:

  • Deep-sea fish: Salmon, sardines, cod
  • Plant sources: Flaxseeds, walnuts, chia seeds
  • Supplements: Fish oil or algal oil DHA

Dietary Suggestions During Early Pregnancy Reactions ​

Dietary Principles ​

  • Small Frequent Meals: 5-6 meals a day, avoid empty stomach
  • Separate Dry and Wet: Drink liquids separately from meals
  • Room Temperature Eating: Avoid excessively cold or hot foods
  • Light Diet: Avoid greasy and strong flavors

Specific Suggestions ​

  • Morning: Eat a few slices of dry bread or crackers first
  • When Nauseous: Try soda crackers, dry bread, apples
  • Loss of Appetite: Choose nutritious foods that are acceptable
  • After Vomiting: Replenish water and electrolytes in time
  • Easy to Digest: Porridge, noodles, steamed eggs, yogurt
  • Dry Foods: Dry bread, crackers, nuts
  • Light Fruits: Apples, bananas, pears, watermelon
  • Warm Foods: Avoid cold or hot stimulation

Food Safety Guidance ​

Foods to Avoid ​

Raw and Undercooked:

  • Sashimi, raw oysters, raw eggs
  • Undercooked meat, seafood
  • Foods that may contain Listeria

Certain Cheeses:

  • Soft cheeses: Brie, blue cheese
  • Unpasteurized dairy products
  • Choose hard cheeses or pasteurized products

High Mercury Fish:

  • Avoid: Shark, swordfish, marlin, tilefish
  • Limit: Tuna no more than once a week
  • Safe choices: Salmon, cod, shrimp

Caffeine:

  • Limit to less than 200 mg per day
  • Approximately 1-2 cups of coffee
  • Pay attention to caffeine in tea, chocolate, soft drinks

Food Handling Safety ​

  • Wash Hands Thoroughly: Wash hands before and after handling food
  • Separate Raw and Cooked: Use different knives and cutting boards
  • Cook Thoroughly: Meat, poultry, and eggs must be fully cooked
  • Refrigerate Promptly: Put perishable food in the refrigerator in time

Weekly Diet Plan Example ​

Monday ​

  • Breakfast: Whole wheat bread + boiled egg + milk
  • Morning Snack: Apple + nuts
  • Lunch: Brown rice + steamed egg + greens
  • Afternoon Snack: Yogurt + banana
  • Dinner: Millet porridge + fish + stir-fried spinach

Tuesday ​

  • Breakfast: Oatmeal porridge + walnuts + fruit
  • Morning Snack: Whole wheat crackers + orange juice
  • Lunch: Noodles + lean meat + carrots
  • Afternoon Snack: Steamed sweet potato + milk
  • Dinner: Multigrain rice + tofu + broccoli

Wednesday ​

  • Breakfast: Whole wheat toast + peanut butter + banana
  • Morning Snack: Grapes + cheese
  • Lunch: Rice + chicken + celery
  • Afternoon Snack: Nuts + yogurt
  • Dinner: Porridge + fish + greens

Nutrition Supplement Suggestions ​

Basic Supplements ​

  • Prenatal Multivitamins: Provide comprehensive nutrition
  • Folic Acid Supplements: Ensure sufficient intake
  • Calcium Tablets: If diet is insufficient
  • Iron Supplements: If recommended by doctor

Selection Criteria ​

  • Choose products from well-known brands
  • Confirm suitability for pregnant women
  • Follow doctor's advice, do not overdose
  • Pay attention to interactions with other drugs

Weight Management ​

Weight Gain Suggestions ​

  • Normal Weight: Gain 1-2 kg in the first trimester
  • Underweight: Can increase appropriately
  • Overweight: Control the increase range

Weight Monitoring ​

  • Weigh once a week
  • Choose a fixed time to measure
  • Record weight change trends
  • Seek medical attention for abnormal changes

Common Nutrition Questions ​

What to do about loss of appetite? ​

  • Small frequent meals, avoid empty stomach
  • Choose nutritious and acceptable foods
  • Moderate exercise to promote appetite
  • Consult a nutritionist if necessary

How to supplement nutrition with severe morning sickness? ​

  • Prioritize water and electrolytes
  • Choose light and easy-to-digest foods
  • Eat small amounts of food multiple times
  • Seek medical treatment if severe

How to relieve constipation? ​

  • Increase dietary fiber intake
  • Sufficient water supplementation
  • Moderate exercise
  • Use pregnancy-safe medications if necessary

Friendly Reminder: Nutritional needs vary from person to person. It is recommended to formulate a personalized nutrition plan under the guidance of a professional doctor or nutritionist.