By Samantha Ratandanwa
Pregnancy is the beginning of a new beautiful unique journey. Pregnancy comes with three trimesters. The first one is 1 – 12 weeks, the second 13 -24 weeks and the last 25 to 40 weeks. A good diet during a mother’s first trimester is essential. Her diet should include nutrients such as Vitamin B, Proteins, Calcium, Vitamin C and Potassium. Good nutritional value during the first trimester is essential and we will share why.
It is important to note that the first trimester begins on the last day of one's period to the last day of week 12. During this time a baby develops from an embryo to a foetus meaning essential organs of the body, bone formation and a heartbeat develop during this crucial stage. The foetus feeds through its mother, therefore, the mother needs to eat food that has the best nutritional value for herself and the baby.
Expecting mothers are highly recommended to eat 2000 calories per day packaged in the form of 3 meals a day and one or two snacks per day. Folic acid is key in a mother’s diet during her first trimester. B Vitamins plays a key role in reducing the risk of neural tube defects. Good sources of this include oranges, strawberries, green leafy vegetables, kidney beans and nuts.
Proteins are also essential during the first trimester and are essential for muscle development. Good sources of protein include well-cooked eggs, Greek yoghurt and chicken. Another important nutrient is calcium. As noted earlier during the first trimester the baby starts developing bone formation. Calcium plays a crucial part in the bones and teeth of both the mother and the baby. Milk and cheese are good sources of protein. While cheese may be on the expensive side milk is affordable.
Iron is the most crucial nutrient for an expecting mother. Most women often get iron tablets during their first trimester as a supplement for the mother and the baby. In the peri-urban areas, midwives or the elderly encourage expecting mothers to consume foods that are rich in iron such as blackjack also known as “mutsine”. Iron is used by the body for blood supply for both the mother and the baby. Other good sources of protein include liver, spinach, beef, chicken, eggs, tofu just but to mention a few. Last but not least is potassium. Potassium helps to maintain fluid balance and also regulates blood pressure. Potassium can be obtained mainly from bananas, apricots and avocados.
While being sure to consume all of the nutrients, it is essential for an expecting mother to stay well hydrated. In summation, a mother’s diet in her first trimester is essential whether one is a first-time mom or not. The day to day diet should be balanced for the good of mum and baby.
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