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First Trimester of Pregnancy is very important because this is the period of formation and development of your baby. The fetus will develop all of its organs by the end of the third month. Therefore, it’s crucial time that pregnant women maintain a healthy diet in order to prevent neural tube defects and ensure the beginning growth of the brain, spinal cord, heart, and gastrointestinal tract, etc.

Everyone knows that when pregnant, women need to get more protein, more of certain vitamins and minerals such as folic acid and iron, and more calories (for energy). However it does not mean to eat more but eat better.

Worried about a sufficient diet in Trimester time? Let’s we help you select a smart list of foods to eat during this important time. Take one of these foods everyday so that you will provide enough nutrition for your baby:

Read: 7 Foods to Avoid during the First Trimester of Pregnancy

7. Cauliflower

Foods to Eat during First Trimester of Pregnancy

Cauliflower is a nutritious source of folate, of which you need 600 micrograms each day during your Trimester of pregnancy. Folate supports the healthy formation and function of your placenta, which nourishes your unborn baby. This essential B vitamin might also reduce your baby’s risk of neural tube defects such as spinal bifida. Folate is particularly important during the first weeks of pregnancy because this is when your baby’s neural tube is forming. One cup of cauliflower contains 61 micrograms of folate. Perfect substitutions for cauliflowers are dark leafy vegetables.

6. Beans

Foods to Eat during First Trimester of Pregnancy

Beans are such kind of foods that you should eat during trimester time of pregnancy. Navy beans, lentils, black beans, pinto beans, chickpeas … there are so many to choose from. Beans contain the most fiber and protein of all the vegetables. You already know that it’s important to get enough protein during pregnancy, but you may not yet realize that fiber could become your new best friend. When you’re pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems. In addition, says Ward, food that contains fiber tends to be rich in nutrients. This is certainly true of beans, which are good sources of iron, folate, calcium, and zinc.

5. Greek yogurt

Foods to Eat during First Trimester of Pregnancy

Greek yogurt typically has twice the protein of regular yogurt, making it one of Geagan’s favorite pregnancy foods. And any kind of yogurt is a great source of calcium, which is vital in a pregnancy diet. If you don’t take in enough calcium, the limited amount you have will go to your baby, says Geagan, depleting the calcium in your bones.

“The goal during pregnancy is to make sure you provide everything your baby needs without sacrificing your own health and nutrition,” she explains. “Calcium will help keep your own bones intact while laying down a healthy skeleton for your baby.”

4. Colorful fruits and vegetables

Foods to Eat during First Trimester of Pregnancy

Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. “Each color group provides different vitamins and minerals,” explains dietitian Jodi Greebel, owner of Citrition, a nutrition counseling service in New York.

Hosenfeld points out another advantage of eating across the fruit and veggie spectrum: “During the later stages of pregnancy, the baby ‘tastes’ the foods you eat through the amniotic fluid,” she says. “So if you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that your baby will recognize and accept those flavors later on.”

3. Salmon

Foods to Eat during First Trimester of Pregnancy

Not only is salmon rich in high-quality protein, says Ward, but it’s also an exceptionally good source of omega-3 fats, which are good for your baby’s development – and may help boost your mood. And unlike swordfish, king mackerel, tilefish, and shark, salmon has low amounts of methylmercury, a compound that can be harmful to your baby’s developing nervous system.

Just remember that even for salmon and other low-mercury fish, such as canned light tuna and pollock, the FDA recommends eating no more than 12 ounces per week to avoid ingesting too much mercury.

2. Egg

Foods to Eat during First Trimester of Pregnancy

In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy.

“Your baby’s cells are growing at an exponential rate, and every cell is made of protein,” Ward explains. “Plus, as a pregnant woman, you have your own protein needs.”

Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Some eggs even contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3s will probably state it on the label. Look for DHA-enriched eggs because those contain the most beneficial form of omega-3s.)

As for the egg’s bad rap about cholesterol? Not warranted, says Ward. It turns out that eating saturated fat does much more damage to your cholesterol level than eating the cholesterol naturally found in food.

And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with only about 1 1/2 grams per egg.

“Healthy women with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat,” Ward says. But if cholesterol is a concern for you, substitute egg whites for whole eggs.

1. Lean meats

Foods to Eat during First Trimester of Pregnancy

Meat is an excellent source of high-quality protein, says dietitian Karin Hosenfeld of North Dallas Nutrition. “Look for lean meats with the fat trimmed off,” she says. “When buying red meat in particular, look for cuts that are around 95 to 98 percent fat free.”

Beef and pork stand out among meats because they contain choline in addition to protein, says Ward.

Don’t eat deli meats or hot dogs, though, unless they’re heated until steaming hot. There’s a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby, says Mayo Clinic obstetrician Mary Marnach.

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