Welcome to the first trimester Pregnancy Food guide. Wondering what foods you should be consuming to get a healthy balance of vitamins and minerals during your pregnancy? Read on!

Weeks 1-4

Folic acid is essential during this period, and ideally, should be taken before you conceive and until you are 12 weeks pregnant. Folic Acid reduces the risks of neural tube defects such as Spina Bifida. You should take a supplement of at least 400mcg daily throughout your pregnancy as it’s difficult to get enough from food alone. Some women may be advised to take a higher dose of folic acid, this includes women with a history of having a baby with a neural tube defect, a Body Mass Index >35, diagnosis of diabetes. If you think you should be taking a higher dose you should discuss it with your pharmacist.

If you have not already done so now is the time to cut out alcohol and cigarettes. It is also important to go easy on the caffeine, it is recommended that you shouldn’t have any more than 200mg caffeine per day, this is equal to one 12oz cup of coffee or 2 cups of tea.

Weeks 5-12

During the second month, you may start to experience nausea and food aversions or pregnancy cravings. There is evidence to suggest that your cravings may be related to nutrients and foods that your baby needs for example if you crave steak, you need iron, or if you crave milk, you need calcium.

You can help reduce the effects of morning sickness by increasing your levels of zinc (chickpeas, pumpkin seeds, chicken, mushrooms, spinach) and vitamin B6 (banana, salmon, sweet potato and hazelnuts) ginger tea can also help.

To help with feelings of exhaustion choose energy-giving foods rather than energy-taking foods. Where possible swap white refined foods such as bread, rice, and pasta to wholemeal bread, brown rice, and wholemeal pasta, as these help to balance blood-sugar levels, and avoid you feeling tired after eating. Avoid sugary foods and caffeinated drinks, and try to eat every four hours. Drink plenty of fluids, including water and fresh vegetable juices.

Healthy eating in pregnancy should exclude food sources which might contain teratogens (an agent that can disturb the development of the fetus) such as liver and liver products, or be the source of food-bourne illness such as listeriosis (mould-ripened soft cheeses, unpasteurised milk or pate) and toxoplasmosis (undercooked meat or salad vegetables contaminated with soil). Peanut avoidance is only recommended when the mother is allergic to peanuts.

Second Trimester | What Should I Be Eating? Third Trimester | What Should I Be Eating?

For more information on nutrition during pregnancy, visit kathywhytehealth.ie

Written by Kathy Whyte, for eumom.ie

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