First Trimester Recipes Essay

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First Trimester Recipes: Obtaining Essential Nutrients With Whole Foods

Eating a colorful, varied, and minimally processed diet is ideal for optimal health, and during pregnancy this becomes ever more apparent. You require specific essential nutrients, vitamins, and minerals to help support your body and baby throughout pregnancy.

In the following three recipes, I will explain why certain foods are ideal during the first trimester, and how their specific nutrients help you and baby. These nourishing dishes are all free from gluten, grains, dairy, and refined sugars

First Trimester Smoothie

Coconut milk is a great alternative to traditional dairy; additionally it is a rich source of several B-complex vitamins including B1, B3, B5, and B6. (There are 8 B-vitamins) Some of the many benefits include immune and nervous system support, and enhanced energy production. During pregnancy you also require more protein to support the rapid growth of your placenta and baby. Almond butter is a delicious addition to the smoothie and a great source of plant
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Ultimate Prenatal Lentil Salad
Adapted from My New Roots

This salad is particularly delicious! Lentils are an amazing source of folate, a B-vitamin that helps baby’s neural tube develop properly. Folate also helps support red blood cell production, which is important as your blood volume increases throughout pregnancy. Lentils also contain a ton of protein and fiber, which really increases the satiety factor of this dish.

1 cup black (du puy) lentils, rinsed, cooked, and drained
¼ cup dried tart cherries handful of finely chopped fresh herbs. (I enjoy mint and parsley)
3 tbsp chopped capers
¼ cup chopped almonds

Vinaigrette
¼ cup olive oil
¼ cup apple cider vinegar
1 tbsp strong mustard
1 tbsp maple syrup
1 tsp salt
1 tsp

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