It’s important to eat a well-balanced diet during pregnancy to support the health of both you and your developing baby. In the first month of pregnancy, it’s especially important to get enough folic acid, which is a B vitamin that helps to prevent birth defects of the brain and spine.
Here are some nutrient-rich foods to consider incorporating into your diet during the first month of pregnancy:
Leafy green vegetables: These are high in folic acid, as well as other important nutrients like iron, calcium, and vitamins A and C. Good options include spinach, broccoli, and kale.
Legumes: Legumes, such as beans, lentils, and chickpeas, are high in protein, fiber, and folic acid. They’re also a good source of iron, which is important for preventing anemia during pregnancy.
Whole grains: Whole grains, such as whole wheat, oats, and quinoa, are a good source of energy and are high in fiber, which can help to prevent constipation, a common issue during pregnancy.
Fruits: Fruits are high in vitamins, minerals, and antioxidants, and they’re also a good source of hydration. Good options include berries, citrus fruits, and apples.
Lean proteins: Lean proteins, such as chicken, fish, and tofu, are important for supporting the growth and development of your baby. They’re also a good source of iron and other essential nutrients.
It’s also important to get enough fluids during pregnancy, so make sure to drink plenty of water and other hydrating beverages, such as herbal tea or water with a slice of lemon. If you have any concerns about your diet or nutritional needs during pregnancy, it’s a good idea to talk to your healthcare provider for guidance.