Within the first weeks of pregnancy, your baby is experiencing rapid fetal growth; from the time of implantation at around four weeks to the beginning development of the baby’s heart, brain, and spinal cord, there’s a lot going on.
It has long been known that maternal diet during pregnancy impacts fetal growth and development, but research also indicates that what a parent eats during pregnancy can have a significant impact on baby’s neurodevelopment. Read on to learn what to eat in the first trimester to give your baby the healthiest start possible.
First-trimester: Nutrients your body needs
What not to eat when pregnant: First-trimester diet
Because the first trimester is the most crucial in terms of fetal development, it’s important to avoid eating or drinking anything that could potentially cause harm).
“During pregnancy, you’ll need to avoid certain foods like unpasteurized foods, raw milk products, and undercooked meat,” Dr. Amanda Williams Calhoun explained in an Oakland Medical Center Kaiser Permanente YouTube video.
“Fish can be a great source of protein and nutrients but can also contain mercury, which can be harmful to your baby in large amounts. Limit yourself to about two meals containing fish each week such as canned tuna and salmon,” the maternity director advised.
Abstain from the following foods during pregnancy and speak to your healthcare provider for additional guidance if you have any health concerns like preeclampsia or gestational diabetes.
- Alcohol
- Tobacco
- Sushi and undercooked meat
- Excessive caffeine intake
- Deli meats (due to listeria risk)
While preeclampsia typically presents in the second trimester, it’s always good to err on the side of caution and avoid foods that could trigger elevated blood pressure. Eat the following foods in moderation or avoid them completely if your doctor says you may be at risk for preeclampsia.
- Processed meats
- Fried foods
- Preservatives
- Salty foods like chips and pretzels
- Grapefruit (if you’re on blood pressure medication)
Gestational diabetes — high blood sugar recognized during pregnancy — affects 6% to 9% of pregnant people in the United States and can be controlled by eating a balanced, healthful diet. If you’ve been diagnosed with gestational diabetes your doctor may advise you to avoid these foods:
- Soda and other sugary drinks
- Fried foods
- White rice and pasta
- Processed foods
- Alcohol
