Good nutrition and food safety is vital throughout pregnancy and in particular during the first trimester when your baby is developing and when the risk of miscarriage is at its highest.
Principles of Nutrition during the first trimester:
- Quality not quantity – you are not eating for two
- Always eat breakfast, aim to eat 3 meals and 3 snacks each day
- Ensure that you are taking folic acid 400 mcg daily as well as a folate rich diet
- Avoid foods with a high glycaemic index i.e. high sugar foods.
- Eat about 60g of protein daily e.g. chicken breast 27g, 1 cup of porridge oats 10 g, 1cup of kidney beans 15g.
- Each meal should contain both carbohydrate and protein foods.
- Avoid refined carbohydrates – eat complex carbs.
- Eat organic foods and foods close to their natural state.
- Cut out processed foods, MSG, sulphur dioxide, ‘diet’ foods and fast food.
- Cut out caffeine (linked to miscarriage).
- Cut out alcohol – there is no known safe limit in pregnancy.
- Eat food rich in antioxidants e.g foods rich in vitamin C, E Beta-carotene, Selenium and Zinc.
To book a consultation with our nutritionist Melanie Brown please contact us in confidence.