Food and pregnancy: forbidden foods and healthy foods

Feeding in the first trimester of pregnancy

During the first trimester of pregnancy, many internal changes occur that are not visible since the baby is still very small. It is a period where all the organs are formed and the cells of our baby reproduce at great speed.

Folic acid during pregnancy

One of the nutrients to highlight in this period is folic acid , also called folate or vitamin B9, since it participates in cell growth and development, and its needs are doubled just before and during pregnancy (from 200 to 400 mcg) . In addition, folic acid prevents neural tube malformations that are forming during this period.

For all the aforementioned, a good supply of folic acid is essential. And what foods are rich in folic acid ? The best sources are green leafy vegetables (broccoli, spinach, chard, kale, etc.) and legumes.

The contribution of iodine in pregnancy

Another nutrient to highlight is iodine . It is an essential mineral for the proper functioning of the mother’s thyroid and also for the development of the fetus.

During the first trimester of pregnancy, the fetus is not able to manufacture thyroid hormones, therefore it is totally dependent on the mother’s thyroid, which, in turn, has to do extra work and consumes more iodine. And what foods are rich in iodine ? Fish and shellfish, or in iodine-enriched table salt (iodized salt).

Nausea and vomiting during pregnancy

Nausea or vomiting (which usually disappears at the end of the first trimester ) is also very common at this stage . In order to combat them, it is recommended:

  • Eat small amounts and many times during the day. That is, avoid filling up too much or having an empty stomach, because both situations could aggravate nausea . 
  • Avoid preparations that make digestion difficult, such as a dish that is very high in fat.
  • It has been shown in several studies how the use of ginger facilitates the disappearance of nausea and vomiting , so its consumption is recommended in the case of suffering from them (American College of Obstetrician and Gynecologists and the UK National Health Service) (1) .

American College of Obstetrician and Gynecologists and the UK National Health Service.

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