What is the Healthiest Diet for the First Trimester of Pregnancy?
The first trimester of pregnancy can be both exciting and challenging. With so many hormonal changes happening in your body, in addition to the potential for early pregnancy nausea, GI discomfort, and food aversions, it’s important to focus on a diet that supports both your health and the development of your baby.
However, from the moment you take that first home pregnancy test to the end of the 13th week of pregnancy, choosing foods to support a healthy pregnancy during the first trimester may be more difficult than you expected. For me, it felt nearly impossible with all three of my pregnancies, thanks to constant nausea and vomiting throughout.
It helps to focus on the fact that you are growing a tiny human! This requires a great deal of energy, so it is common to feel exhausted. You may also have very little energy, bandwidth, or desire to put into food prep and planning because of the queasies three times.
In this post, I hope to help you better understand the key nutritional requirements for the first trimester, ways to combat nausea and morning sickness, and tips for maintaining a healthy diet, even if you aren’t feeling your best.
Nutritional Requirements for the First Trimester of Pregnancy
During the first trimester of pregnancy, your body requires essential nutrients to support the rapid growth and development of your baby. While there are numerous vitamins and minerals that are important for a healthy pregnancy, a handful are especially important in the first trimester while the baby’s brain and spine are developing.
Do your best to focus on eating nutrient-dense meals and snacks in the first 13 weeks of pregnancy. This list includes foods that incorporate these essential nutrients:
Folate: It’s vital to consume 600 micrograms of folate daily during pregnancy to reduce the risk of neural tube defects. Low folate status in a mother is also linked to an increased risk of congenital heart defects, having a low birth weight infant, and preterm birth.
**The best foods with folate include dark green leafy vegetables like spinach and kale, fruits like mango, oranges, and strawberries, and beans like chickpeas.
**Did you know?? Folate is more readily absorbed in most women’s bodies than folic acid, which is the synthetic or man-made version of folate. Do your best to increase foods high in folate during pregnancy and choose a prenatal vitamin that contains folate.
Choline: The adequate intake (AI) for choline during pregnancy is 450 mg. Choline works in conjunction with folate to play a critical role in early brain and spinal cord development. It also contributes to cognitive function, memory, and learning abilities.
**The best dietary choline sources include animal-based products such as meat, poultry, fish, dairy products, and eggs (especially the yolk) as well as cruciferous vegetables, like broccoli and kale, and certain beans, like kidney beans and soybeans.
**Did you know?? Studies show that most people in the US do not consume the recommended amount of choline. Help spread the word about the importance of this nutrient!
Vitamin B12: Supports healthy brain development and is crucial for red blood cell formation, creating new DNA, proteins, and lipids.
** Best found in animal-based products, including meat, seafood, and dairy, and also in small amounts in nutritional yeast and fortified foods.
**TOP TIP: Vegetarians/vegans will have a hard time getting enough dietary B12, so it is very important to take a supplement, especially when pregnant.
Omega 3 Fatty Acids: These include ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid), with DHA being primarily the most important in pregnancy; it is essential for proper development of the brain and eyes.
**DHA is most concentrated in fish and seafood like sardines, salmon, tuna, shellfish, as well as in some algae. Unless you eat 2-3 servings per week of foods high in DHA, a supplement is recommended.
Iodine: Supports not only thyroid health but ovarian health, breast health, and fetal brain development; it helps prevent problems with speech and hearing.
**The best dietary sources of iodine include fortified table salt, seafood, seaweed, dairy, and eggs.
Iron: Helps increase mom’s blood volume and prevent anemia, as well as helping red blood cells deliver oxygen to the baby; while not all women will need to take iron supplements (they can be challenging to digest and may contribute to constipation), your healthcare provider will monitor your levels to make sure you maintain adequate iron stores throughout pregnancy.
**The best dietary iron sources include leafy greens, beef, seafood, poultry, lentils, tofu, beans, legumes, and cashews.
Best Foods for Early Pregnancy
When selecting the best foods for the first trimester of pregnancy, prioritize options that provide essential vitamins and minerals for both mom and baby. Here are some of the best early pregnancy foods to try to include in your meals and snacks:
Fruits and Vegetables: Aim for a variety of colors. Leafy greens (spinach and kale are both high in folate!), berries, and citrus fruits are great choices.
Whole Grains: Foods like oatmeal, brown rice, and whole-grain bread provide essential fiber (helps prevent constipation!) and nutrients.
Dairy or Alternatives: Calcium-rich foods like yogurt, cheese, and fortified plant-based milks are important for bone health.
Nuts and Seeds: These are packed with healthy fats, protein, and vitamins. Almonds, pumpkin seeds, sunflower seeds, chia seeds, and hemp seeds are among the best pregnancy foods for the first trimester.
Healthy Fats: Incorporate sources like avocados, olives, olive oil, and fatty fish (like salmon) for essential omega-3 fatty acids.
It is best to avoid high-fat foods that are specifically high in trans or unsaturated fats (such as fried foods, highly processed packaged foods, sweets, and pastries).
Hydration: Don’t forget to drink plenty of water and electrolyte drinks – Staying well-hydrated in pregnancy is vital, especially as hormonal changes during pregnancy can affect fluid balance. The goal is about 64-96 ounces of water per day.
Best Foods to Combat Nausea in the First Trimester
Morning sickness, or nausea during pregnancy, is typically experienced during the first trimester of pregnancy and is thought to be caused by pregnancy hormones, particularly elevated levels of human chorionic gonadotropin (hCG) and estrogen. Although the name implies that symptoms only occur in the morning, many women experience nausea throughout the day.
Most morning sickness begins in early pregnancy at around 4-6 weeks and subsides around the 16th week, though about 10% of women experience symptoms throughout their entire pregnancy. I was one of them!
As a registered dietitian and mom of three, I have spent a lot of time helping new mothers deal with morning sickness. These are my top tips to help:
Stay hydrated - Drinking water and other electrolyte drinks throughout the day helps prevent dehydration, a common complication of prolonged nausea (you can also add a pinch of sea salt to bone broth to sip on).
Eat small, frequent meals and snacks - Eating every 2-3 hours alleviates symptoms by preventing feeling overly full as well as preventing hunger and blood sugar crashes, which can worsen nausea symptoms.
Eat simple, bland carbohydrates - Foods like whole grain toast, brown rice, potatoes, and fruits are easiest to digest.
**TOP TIP: Protein at breakfast is especially helpful to combat nausea during the day. One of my favorite snacks to keep at my bedside to nibble on when I woke up was one of these high-protein Pumpkin Molasses Muffins.
Avoid taking your prenatal vitamin and any other vitamins and supplements on an empty stomach, which can cause stomach upset and nausea.
**TOP TIP: If you are looking for more information on choosing a prenatal vitamin – check out this blog post!
In addition to these tips, several foods and herbs have long been used as natural treatments for morning sickness. To combat nausea, consider eating foods including:
Foods high in Vitamin B6 and magnesium
For example, chickpeas, salmon, sweet potatoes, almonds, cashews, and avocados
Sour foods, such as lemon or pickles
Lemon can be added to water, made into lemonade, squeezed on top of fruits or vegetables, or used in cooking to help combat nausea. (My favorite lemon-flavored soup is called Avgolemono, which is a traditional Greek lemon chicken soup)
Herbs such as ginger and peppermint
Ginger can be consumed in various forms, such as ginger tea, ginger ale, ginger candies, or chewing on fresh ginger slices. You can also eat ginger in meals, such as these delicious Ginger Garlic Lettuce Wraps.
Peppermint is most commonly consumed as tea or candies, but it can also be added to smoothies, like this cooling green smoothie.
Diet Plan for 1st Trimester Pregnancy
Many people may tell you that you are “eating for two” now that you are pregnant; however, it's important to note that you actually don’t need any additional daily calories in the first trimester. This can be helpful for some pregnant mamas to hear because when you are dealing with nausea and vomiting in the first trimester, it can be hard to keep just the basics down, let alone add in more calories!
Most women will not have any first-trimester weight gain (in fact, they may have some weight loss if dealing with morning sickness), but it's essential to check in with your healthcare provider to learn more about your specific calorie needs.
The best diet for the first trimester of pregnancy is one that is balanced, nutrient-dense, and appealing. Creating a balanced diet plan during the first trimester can help mitigate early pregnancy nausea and ensure you get essential nutrients. Do your best to eat smaller meals every 2-3 hours and choose meals and snacks with a combo of FAT + FIBER + PROTEIN + CARB, which can help prevent nausea, low energy, tiredness, irritability, and difficulty sleeping.
As a registered dietitian, here are a few of my favorite meal/snack ideas for the first trimester:
- Breakfast:
- Oatmeal topped with fresh fruit and a handful of nuts
- Snack:
- Greek yogurt or cottage cheese with berries and Gotta Have Granola
- A handful of almonds with string cheese
- Lunch:
- Spinach salad with grilled chicken, quinoa, and a vinaigrette dressing
- Seed sandwich on whole grain bread with smashed raspberries
- Dinner:
- Baked salmon with sweet potatoes and broccoli
- Fusilli, cheese, and vegetable casserole (swap in chickpea pasta for extra protein!)
**TOP TIP**: An easy way to get in a healthy meal or snack is to consider making smoothies or shakes during the first trimester for healthy fats, protein, and fiber. These are a few of my favorites - Brain Boosting Smoothie, Green Smoothie, and Chocolate Cherry Smoothie.
What Foods to Avoid in the First Trimester?
While the list of what TO eat may seem long, there is also a relatively long list of things TO AVOID during pregnancy to prevent illness and/or complications with pregnancy. Below, I’ve listed some of the most common foods recommended to avoid by the American Pregnancy Association, but as always, double-check with your healthcare provider or registered dietitian if you aren’t sure!
Deli Meats (unless cooked/reheated until steaming first)
Raw fish/shellfish/most sushi
Fish with high levels of mercury (includes shark, swordfish, king mackerel, and tilefish)
Canned, chunk light tuna generally has a lower amount of mercury than other tuna but still should only be eaten in moderation - choose tuna labeled “Safe Catch Tuna” because their testing technology ensures each can of tuna is as pure as wild salmon or wild sardines.
Raw or undercooked eggs (and any foods made with raw or undercooked eggs, including fried eggs cooked “over easy” or “sunny side up”)
Unpasteurized juice, milk, and soft cheese (avoid fresh-squeezed juice, raw milk, and soft cheeses that are imported, including Brie and feta)
Raw sprouts or unwashed fruits and veggies
Caffeine (many practitioners recommend avoiding caffeine in the first trimester and limiting to no more than 200mg per day in the 2nd and 3rd trimesters)
Alcohol (there’s no known safe amount in pregnancy)
The bottom line…
Eating right during pregnancy (especially during the first three months of pregnancy) is essential for both maternal and fetal health, but it can certainly be overwhelming and come with challenges!
I hope that these dietary tips can help you manage first-trimester nausea while ensuring you and your baby receive the nutrients needed for a healthy start - but if you are looking for more personalized support, I am accepting new clients for virtual one-on-one meetings. Feel free to reach out.
Thanks for reading!