AskMeDoctor! Season 7 Episode 2 | First Trimester Eats: Powering Your Pregnancy

The first trimester is a crucial time for pregnant mothers, especially in terms of nutrition.

Foetuses require abundant nutrients, which is why it’s important for pregnant mothers to follow a healthy diet.

But with so much conflicting information out there, it’s best to turn to the experts.

We had a chat with Dr Ashley Chung, a specialist in Fertility Medicine, Obstetrics and Gynaecology (O&G) from Sunway Medical Centre Velocity (SMCV) to learn more about pregnancy and nutrition.

Here’s her insight and advice on nutrition for expectant mums.

Q1: What are some of the essential nutrients needed for the foetal brain development during the first trimester?

The first trimester is the most crucial period for foetal development.

We focus on folate (also known as folic acid), choline, and omega-3 fatty acids. These can be found in eggs, fish, leafy greens or fatty fish, to start with.

Sometimes you can actually add on some maternal milk as part of your diet.

Of course, a balanced diet is still the key to gaining all these kinds of nutrients.

Q2: How can we achieve a balanced meal, considering weight gain and portion size?

The most important thing is: don’t stress. Pregnancy should be a happy journey, so go step-by-step.

The most important thing is to have balanced portions throughout the day. This can be easily achieved by taking all five food groups, including fruits, vegetables, whole grains, dairy, and some lean proteins, in your daily balanced diet.

A small, more frequent diet actually helps with the nausea sensation. You can actually overcome it by taking small, frequent meals.

This is one of the most common issues found in the first trimester.

The most important thing is to not focus on a specific weight target. Most women will gain about 2 to 4 kilograms in their first trimester.

Your doctor will advise you according to your individual needs, but the most important thing is a balanced diet.

To recap, have a balanced diet, smaller portions to help with the nausea, and don’t stress about the weight gain.

Q3: What types of foods should pregnant women avoid?

Sugary drinks actually offer little to no nutritional value. Moreover, they may contribute to unhealthy weight gain.

Therefore, avoid them if you can.

Pregnant women should actually limit their sugary drink intake, especially for those who have diabetes or if they already have a history of diabetes from their previous pregnancy.

Sugary drinks potentially will increase the risk of diabetes in your current pregnancy.

Another thing that pregnant mothers may also want to avoid is caffeine products like coffee or tea.

So, the most important thing you want to look into is consuming other alternatives like non-sugary drinks.

A good example is maternal milk that’s free of added sugar.

So, this is one of the drinks that you can choose instead of other sugary drinks on the market.

Q4: Is there anything else that pregnant women should avoid taking?

Try to avoid uncooked food.

This is because we know that raw foods may actually result in infections and may even cause foodborne illnesses that will be harmful to the pregnancy.

Therefore, try to minimise or eliminate raw, uncooked foods.

This, of course, includes sashimi, raw salmon, and sushi that contains raw fish or seafood.

Q5: Speaking of dairy, is milk essential for pregnancy?

Milk and dairy products are one of the major food groups in our balanced diet.

That is why Malaysian Dietary Guidelines actually recommend taking two servings of milk or dairy products in a day.

Milk and dairy products are an important source of calcium, which helps to support foetal bone development and maternal bone health.

It’s definitely a crucial nutrient recommended for expectant mothers.

Q6: Can you share some dietary tips that can help mums-to-be out there stay healthy?

The most important thing is that you focus on fresh, whole food. Focus on lean meat, a balanced diet, and healthy fats.

Also, grains, vegetables and fruits, vitamin C, vitamin D and zinc, might actually help boost your immune system.

About 70% of our immune system is localised in our gut. Foods that contain prebiotics and probiotics help with your gut health.

The most important thing is to remember that a balanced diet is key.

That said, do consult your doctor for any personalised advice. Such as which diet to follow, what things to add on, and what things to avoid.

Support Your Pregnancy with Anmum MATERNA

Anmum MATERNA goes the extra mile to support your pregnancy journey.

It is the only prenatal milk that contains No Added Sugars**.

Two glasses daily provide 100% of your daily recommended intake of folic acid, calcium, zinc, Vitamins B₂, Vitamin B₆, and Vitamin E—all vital nutrients for mums-to-be.

Anmum MATERNA is also low in fat. Formulated with DHA, Gangliosides and MFGM which researches suggest play a role in brain development.

Anmum MATERNA provides all these important nutrients to support both you and your growing foetus.

So, remember, a balanced diet with regular exercise is key. And Anmum MATERNA helps to support your pregnancy nutritional needs every step of the way.

**Sucrose, Glucose Syrup Solid, Corn Syrup Solid, Brown Sugar, Dextrose, Lactose, Fructose, Honey and White Sugar are defined as ‘sugars’ and ‘added sugars’ under CODEX Standard 212-1999 and CAC/GL23-1997. CODEX develops harmonised international food standards guidelines and code of practices. Under Malaysia Food Regulations 1985, Sucrose, Brown Sugar, Dextrose, Glucose, Fructose, Honey are defined as sweetening substances. For Anmum^TM MATERNA Plain only. Chocolate flavour is less sweet.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.

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