Food advices... First trimester

How to overcome nausea?
During the first months of pregnancy it is normal to have nausea, to overcome it you should not eat less, but you should change what you eat, it should be lighter and contain more water.

Drinking fluids at small intervals is useful to prevent heartburn and nausea during pregnancy. Most women tend to suffer more in the morning, to fight the nausea it is useful to take a toast before you even get out of bed, to stimulate gastric juices.

Folic acid and Iron

Eating food rich in folic acid is beneficial for the proper development of the fetus, baby’s cognitive abilities and serves to prevent neurological problems.
During pregnancy, you need more iron to make more hemoglobin. Iron is essential for the production of hemoglobin that is the protein found in red blood cells and carries oxygen to other cells.
Doctors recommend increasing the consumption of foods with iron during the second and third trimesters.
Generally, it is recommended to increase consumption of vegetables rich in folic acid, and consumption of meat and fish for increasing protein and iron.

Foods rich in folic acid 
Avocado, broccoli, spinach, tomato juice, corn, carrot, garlic, onion, celery, potatoes, green beans, banana, orange, strawberries, raisins and lemons.

Fruits and Vegetables 
Eat fruits and vegetables twice daily.

Fruits 
You should eat from 2 to 3 pieces of fresh fruit, but wash them first. However if you do not like it, drink it as juice. If you have any problems with digestion, it is best that you take the fruit 2 hours before or 2 hours after food.

Fruits have more water, soluble vitamins (which dissolve in water) necessary for you and your baby. Rich in folic acid and Vitamin C, which also increases the absorption of iron.

Vegetables 
Eat it at least twice a day, containing all the necessary micronutrients and help regulate your bowel movements because of its high fiber content. Cooked vegetables can lose lots of minerals and vitamins, so it is desirable that at least one of the daily portions to be raw with a good pre-wash, to ensure cleaning and disinfection. Leafy vegetables are a great source of folic acid.

Meat and Fish 
Meat and fish are ideal for gaining proteins, vitamins and minerals.
It should be white or red, not fatty, and to be eaten roasted or grilled, never raw or undercooked. Avoid substitutes such as hot dogs or hamburgers. If you do not like meat, you can eat fish, and don’t worry about its fat content (oil) as they are mainly omega 3 which is very beneficial for your health. The fish is easier to digest and provides your daily requirement of protein.
Avoid seafood that is served raw or undercooked because it may contain bacteria such as Listeria.

Other Foods 
Other foods that cannot be forgotten in a balanced diet are:
Legumes: It is advisable that you eat it 2 – 3 times a week, and since they contain high calories, you should restrict high caloric food intake with them.
Eggs: Eat about 4 per week, if you eat more your cholesterol level may be affected.
When it comes to oils, preferably use raw olive oil when cooking as it deteriorates less. If not olive oil, you can use any vegetable oil such as sunflower and corn.
It is recommended not to use sauces like mayonnaise or cream abusively and cooking steamed, baked, grilled or boiled.
Sausages: Are not recommended as they contain high amount of saturated fat, eat them only occasionally.
Sugars: Most of your body sugar needs are covered by most of the food you eat, especially fruits. Limit consumption of refined sugars.
Nuts: Its consumption should be limited because of their high calorie and fat content.

Liquids

Water is very important during pregnancy. Drinking plenty of fluids, at least 8 glasses a day will help keep your skin smooth, rids the body from toxins, reduces the risk of urinary infections and preterm birth and prevents constipation.

Dairy products

It is convenient to consume between 2 and 4 servings daily of milk and milk derivatives such as cheese or yoghurt, whose nutritional composition is similar to that of milk. Calcium is very important for the formation of the skeleton of your baby and keep in mind that cheese and milk should be pasteurized.