By now you are absolutely positive that you’re pregnant and will start wondering when your baby bump will begin to show. You are probably settling into the new status of motherhood and will begin preparing for the expectant months ahead.

Am I expected to gain weight during this month?

In fact, it’s not expected for a pregnant woman to gain weight this early. Remember that the average weight gain during the first trimester is between 0.4 – 1.7 kg. Yes, that’s during the first 3 months! 

I’ve heard that I should eat for 2, is this right?

This is not true, since the average increase in the calories needed during pregnancy should not exceed 300 calories, and then only after your third month. So take care about the quality of your food: be nutritious without increasing your portion size.

Making these nutritious food choices during the early months of pregnancy will ensure a healthy start for your baby, and will also support your body during your pregnancy with all its changes.

What do we mean about the quality of food?

Eating a variety of food, i.e from all the essential food groups, which are:

  • Grains and breads
  • Vegetables
  • Fruits
  • Milk and dairy
  • Meat and Legumes 

The more groups you choose in your meals and the more variety within each group, the more nutrients for your body! In addition, try to limit the foods that are rich in calories, fats and sugars (which are not part of these essential food groups), such as sweets and fried foods, since they don’t provide any nutrition for you or your baby.

Keep in mind that one of the most important nutrients at this stage is Folic acid which plays an important role in the fetus’ normal development. In addition to the supplements prescribed by your doctor, eat more of its food sources such as whole grains, green leafy vegetables (spinach) and legumes (beans and lentils).

Good to remember:

Drink 2 glasses of low fat milk a day and an equivalent of 2 servings of low fat dairy products like yogurt, labneh or cheese. These are a great source of calcium, an essential mineral that you need more of during this wonderful period.

Finally, if you may be feeling any nausea or vomiting, and you think that your food intake is not optimal, do not worry. Normally these feelings fade after 12 weeks and you can start eating healthier and more regular and thus make-up for the first few months. To reduce nausea at this stage, take a look at the tips in our article on the first month of pregnancy "Your first nutrition step towards motherhood".

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