If you are a first time mum, you are probably wondering what the right amount of additional calorie intake is in order to ensure that you and your baby are healthy and get the essential nutrients and vitamins
Pregnant Moms need to eat every 2-3 hours which means six meals. Let’s look at the combination of different food categories that should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.
It is important to take note however that in the first trimester the mother does not need additional calories. If she is unable to eat too much she should not worry as the baby is taking small portions only. If she has excessive vomitting then she should consult the doctor i.e. if she is unable to retain anything.
You can also do a few things yourself to help with the nausea:
1. Eat small meals and make sure you stay away from fried and processed foods. Also stay away from sugary foods.
2. If this is a morning affliction for you, then don’t just jump out of bed raring to go. Keep a jar of dry crackers or plain biscuits next to your bed. Reach for one as soon as you wake up and nibble on it. Lie back and snooze for an additional 15 minutes and then get started.
3. If it is “Anytime” affliction then I would recommend snacking on a dry toast or a plain biscuit every couple of hours. These are carbohydrates and will help settle the stomach acids.
4. Run an inventory of smells which trigger off the nausea. For some it may be the toothpaste and for others it may be certain foods. Try and keep away from the smells which irritate you.
5. Ginger plays a great role in helping you handle this condition. Nibbling on a tiny sliver of ginger or mixing ginger juice with a little honey and consuming a teaspoon when you feel uncomfortable can give relief.
6. You could also avoid spicy foods and make sure you eat your high protein foods with enough fibre in the form of fresh fruits of vegetables
Here’ s the diet charge to follow in the first trimester of your pregnancy
