Throughout pregnancy, a scientifically planned diet is crucial for the mother and baby's health. Nutrition during this period significantly influences the baby's development and birth weight. The first trimester is especially important as it marks the most critical phase of fetal development.
1. Why Is Nutrition Crucial in the First Trimester?
The first trimester is considered the most essential stage of fetal development:
By the 4th week, the nervous system begins to form.
By the 6th week, the brain and spinal cord start developing, along with the heart, circulatory system, and other organs.
By the 12th week, most parts of the baby’s body, such as the arms, legs, eyes, and nose, are almost fully developed.
Adequate nutrition during this period provides essential nutrients like folic acid, calcium, iron, and vitamin D. Deficiencies may lead to birth defects, malnutrition, or even miscarriage. Therefore, a balanced and scientifically structured diet in first trimester vital to ensure a healthy pregnancy and optimal fetal growth.
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2. Nutritional Needs for Pregnant Women in the First Trimester
Energy: Pregnant women in the first trimester need about 2,300–2,400 kcal per day to support fetal growth and maternal health.
Folic Acid
Prevents neural tube defects such as spina bifida.
Sources: Dark green vegetables (spinach, water spinach), poultry, and fortified cereals.
Supplements may be taken under a doctor's guidance.
Protein
Essential for fetal tissue development and the growth of the mother's breast and uterine tissue.
Daily requirement: 85–90 grams, which is 10–15 grams more than usual.
Sources: Fish, eggs, chicken, beans, milk, lean beef, and pork.
Iron
Prevents anemia and supports fetal development.
Daily requirement: 36–40 mg.
Sources: Red meat, organ meat (heart, kidney), seeds, and green leafy vegetables. Iron supplements may also be prescribed.
Vitamin A
Daily requirement: 600 mcg.
Sources: Meat, fish, eggs, milk, animal liver, dark green vegetables, and yellow or red fruits and vegetables.
Calcium and Vitamin D
Critical for the development of fetal bones.
Sources: Milk, eggs, shrimp, fish, crabs, green vegetables, and beans.
Sunlight exposure is recommended to boost vitamin D absorption.
Vitamin C
Enhances immunity and supports fetal bone strength.
Sources: Fresh fruits and vegetables.
Trace Elements and Other Nutrients
Include magnesium, selenium, iodine, zinc, B vitamins, and DHA/EPA for comprehensive maternal and fetal health.
3. Foods to Avoid in the First Trimester
During the first 3 months of pregnancy, if you do not pay attention to eating, pregnant mothers may face the risk of miscarriage. Some of the following foods can cause miscarriage or are not good for the fetus, pregnant women need to carefully abstain from them:
Pineapple
Consuming pineapple or pineapple juice in the first trimester may cause miscarriage.
Pineapple contains bromelain, which can trigger uterine contractions in pregnant women, leading to pregnancy loss.
Crab
Excessive consumption of crab in early pregnancy can cause the uterus to contract, leading to internal bleeding or even miscarriage.
Crab is also high in cholesterol, which is not beneficial for the health of pregnant women.
Aloe Vera
Pregnant women should avoid aloe vera juice during the first trimester as it may cause pelvic bleeding and lead to miscarriage.
Sesame Seeds
While sesame seeds are generally healthy, consuming them excessively during early pregnancy, especially combined with honey, may increase the risk of miscarriage.
However, black sesame seeds can be beneficial in the later stages of pregnancy, as they may help ease labor.
Animal Liver
While rich in vitamin A, animal liver should only be consumed 1–2 times per month.
Overconsumption can lead to excessive accumulation of retinol, which may harm the fetus.
Papaya
Unripe or semi-ripe papaya contains enzymes that can cause uterine contractions, leading to pregnancy loss.
Moringa
Despite its nutritional value, moringa contains alpha-sitosterol, which can cause miscarriage.
Therefore, pregnant women in the first trimester should avoid this vegetable.
Unpasteurized Dairy Products
Unpasteurized milk and cheese may contain Listeria bacteria, which are harmful to pregnant women.
Raw or Undercooked Foods
Unwashed vegetables, raw sprouts, and undercooked meat may harbor toxoplasma parasites, which can harm the baby’s mental development.
Seafood High in Mercury
Pregnant women should avoid seafood with high mercury content, such as swordfish, king mackerel, and tuna. Mercury can impair fetal development.
Opt for low-mercury seafood like shrimp, anchovies, salmon, and tilapia, which are proven safe for pregnant women.
Avoid consuming raw seafood as it may carry bacteria and viruses harmful to both mother and baby.
Stimulants
Caffeine, alcohol, and alcoholic beverages increase the risk of miscarriage, birth defects, and developmental delays in the baby.
Salt
Reduce salt intake for pregnant women with edema, high blood pressure, or toxemia to prevent complications during childbirth.
4. Tips for Managing Morning Sickness
During the first trimester, morning sickness can reduce appetite and negatively impact both maternal and fetal health.
To maintain a healthy appetite and provide sufficient nutrition for the baby, pregnant women should divide their meals into smaller portions throughout the day. This helps reduce nausea caused by morning sickness.
Snacks such as biscuits, milk, and fruits should be prepared for in-between meals to ensure the baby receives enough nutrients. Additionally, pregnant women should follow a scientifically planned diet with a variety of foods to avoid boredom and maintain proper nutrition.
Incorporating gentle exercises like breathing techniques, prenatal yoga, or other light physical activities can improve digestion, reduce morning sickness, and enhance appetite.
By following these important principles when building a nutritional plan for the first trimester, pregnant women can ensure good health for themselves and comprehensive development for their babies.
To ensure the best health for both the mother and baby, consider registering for comprehensive maternity care packages at reputable medical facilities. These packages provide regular check-ups and monitoring by experienced doctors, allowing timely management of any complications or risks that may arise during pregnancy and after delivery.
At Vinmec International General Hospital, the comprehensive maternity package includes:
- Monitoring by a team of highly qualified obstetricians.
- Regular check-ups to detect abnormalities early.
- Convenience during childbirth.
- Comprehensive care for newborns.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
