What to Eat in Early Pregnancy? Nutrition Guide & Foods to Avoid
Contents
1) Essential Nutrients & Recommended Foods
- Folic acid: Prevents neural tube defects. Sources: spinach, broccoli, oranges, whole grains.
- High-quality protein: Supports cell growth. Sources: chicken breast, eggs, beans, fish.
- Calcium: Builds bones and teeth. Sources: milk, cheese, tofu, dark green veggies.
- Iron: Prevents anemia. Sources: lean red meat, spinach, black sesame.
- Omega-3: Promotes brain and vision development. Sources: salmon, flaxseeds.
2) One-Week Sample Meal Plan
Breakfast: Oatmeal + boiled egg + orange
Lunch: Brown rice + steamed salmon + broccoli
Dinner: Stir-fried chicken breast with vegetables + purple sweet potato
Snacks: Yogurt + nuts; banana or apple
Note: Keep meals light and avoid overly salty or oily foods.
3) Foods to Avoid in Early Pregnancy
- Raw or undercooked foods: e.g. sashimi, raw eggs, risk of bacteria.
- High-mercury fish: e.g. shark, swordfish, may affect fetal nervous system.
- Alcohol & excess caffeine: Linked to miscarriage risk.
- Spicy, irritating foods: May cause stomach discomfort.
- Highly processed foods: High in sugar/salt, low in nutrients.
4) Helpful Tips
- Eat three regular meals with small healthy snacks in between.
- Stay well hydrated; avoid sugary drinks.
- If you experience severe vomiting or poor nutrient intake, seek medical care promptly.
Further Reading
References
- WHO – Nutrition During Pregnancy
- Mayo Clinic – Pregnancy Diet: Focus on These Essential Nutrients
- ACOG – Nutrition During Pregnancy
For information only; this content does not replace professional medical advice, diagnosis, or care.
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