Eating healthily during pregnancy will help your baby to develop and grow. Moms-to-be are particularly concerned about what they eat and drink. A pregnancy is divided into 3 stages called trimesters: first trimester (0 to 12 weeks), second trimester (13 to 24 weeks), and third trimester (25 weeks onwards). What are the dietary rules for early pregnancy? There's no need to "eat for 2" – even if you are expecting twins in the first trimester. Pregnant women should avoid excessive consumption of foods, which may lead to excessive weight gain. Rather, it is important to eat a variety of different foods every day to get the right balance of nutrients. During the early stage, focus in particular on the following tips:

1. Eat frequent mini-meals & avoid high-fat and spicy foods

During early pregnancy, some expecting moms experience nausea, upset stomach or other morning sickness symptoms. This greatly reduces their appetite and food intake. It is recommended to avoid spicy and greasy foods in your daily meal, eat frequent small meals, choose light and easily digestible foods and chew slowly. We should note the rate of weight gain, as gaining too much or too little weight can pose a risk to the baby.

2. Well-balanced diet

The foetus needs a variety of nutrients to grow and develop healthily, so it is important that expectant mothers receive a balanced diet. Essential nutrients can be found in the following foods: whole grains, beans, fish, eggs, vegetables, fruits, dairy, fats and oils, nuts and seeds, which should be included in your menu.

3. Aim to fill up on essential pregnancy nutrients

Moms-to-be in the early stages of pregnancy should pay attention to the intake of protein, folic acid, vitamin D, B12, magnesium, iodine and iron as these nutrients are what your body (and your baby’s developing body) needs to thrive.

Protein is an essential nutrient for foetal growth and development. It offers all of the amino acids that act as the building blocks for cells and is also the primary substance that regulates physiological functions. Sources of quality protein include eggs, milk, beans and their products, fish, meat, etc.

Closely associated with foetal neurodevelopment, folic acid plays a key role in preventing neural tube defects (NTD), such as spina bifida, Down's syndrome and anencephaly. Therefore, it is important to eat foods containing folic acids such as spinach, asparagus, cabbage, lettuce, kale, cauliflower and other dark green vegetables, Indian bean, peas, animal liver, eggs, whole grains, etc.

Adequate levels of vitamin D help to maintain the health of the mother-to-be and the normal growth and development of the foetus. This is because vitamin D regulates the stability of calcium and phosphorus. Oily fish are high in vitamin D, such as salmon, mackerel, tuna, sardine; other sources of vitamin D include beef, eggs, dairy products, oysters, etc. Vitamin D can also be produced by sunlight on the skin. It is recommended to expose yourself to the sun for about 10-20 minutes in sunny but not too strong conditions to help your body synthesise sufficient amounts of vitamin D.

Vitamin B12 is used in the body to assist in cell division and protein metabolism, and is also required for the metabolic cycle of folic acid. The deficiency of vitamin B12 may lead to NTD in the foetus. Animal liver or kidney, clams, sardines, beef and eggs are all good sources of vitamin B12.

An appropriate increase in magnesium intake during pregnancy may reduce the incidence of pre-eclampsia and foetal failure. Spinach, amaranth, kale and other green vegetables, germ, whole grains, nut seeds and bananas all provide high amounts of magnesium.

Iodine is needed during pregnancy. The deficiency of iodine may affect the development of the foetal brain, causing growth retardation and neuro-deficiencies in the newborn and even increasing infant mortality. Kelp, seaweed and iodized salt are good sources of iodine.

Both the mother-to-be and the foetus need iron to reduce the risk of anaemia during pregnancy. Iron is stored in the foetus for use in the first six months of life. Inadequate iron during pregnancy may have adverse effects on the brain and mental symptoms of the foetus. Iron-rich foods include red meat, dark green vegetables and beans.

4. Avoid drinking alcohol

Alcohol should be avoided in the early stages of pregnancy when you are unstable. Alcohol can pass through the placenta to the foetus, increasing the risk of foetal alcohol syndrome (FAS), which can lead to growth retardation, behavioural disorders, craniofacial abnormalities, and heart, brain and spinal defects. Excessive alcohol consumption during pregnancy can also increase the risk of miscarriage, low birth weight, premature birth and foetal death.

5. Watch your consumption of caffeine

The official recommendation is 200 mg or less a day during pregnancy.

Pregnancy is a great and difficult process, especially in early pregnancy when the baby is still unstable. However, through the efforts and perseverance of the mother-to-be, as well as careful attention to diet, she will be able to help her baby get the right nutrients for stable and healthy growth.