What to Eat in the First Trimester

Food aversions are common during the first trimester due to a heightened sense of smell and taste. So, it can be difficult to find foods that won’t trigger nausea. It will likely take some trial and error to determine what foods work and which ones are a no-go.

“I remember when I noticed my first food aversion,” dietician and new mom Kara Lydon shared on her blog. “I was probably five weeks and I made a salad with mixed greens from our farm CSA and it tasted like dirt and I started gagging. I think I ended up making a cheese and apple quesadilla instead.”

Finding a workaround for food aversions is important to ensure you’re getting the nutrition your body needs in the first trimester. For example, amino acids in protein provide both you and your baby with the building blocks necessary for growth and development, and since protein is an essential energy source for your body, it helps your baby’s heart and brain development. Good sources of protein during pregnancy include:

• Lean meats
• Fish
• Nuts
• Tofu
• Beans
• Legumes

Fruits and vegetables provide you with the vitamins, antioxidants, and minerals necessary to sustain a healthy pregnancy as do whole grains, calcium, and fiber. Try to aim for 60 grams of protein per day, 1,000 milligrams daily of calcium, and 25-30 grams of fiber.

For perspective, one slice of American cheese includes about 202 grams of calcium, a full block of tofu contains 36 grams of protein and a slice of Dave’s Killer Bread includes about 3 grams of dietary fiber. Your first-trimester diet should include the following to ensure you’re getting all of the necessary nutrients for a healthy pregnancy:

• Leafy greens (kale and spinach)
• A variety of fruits and vegetables
• Whole-wheat pasta
• Brown rice
• Oatmeal
• Cheese, milk, and yogurt

Folic acid is key during fetal development and is recommended to prevent neural tube defects in early pregnancy. Folic acid is found in prenatal vitamins but folate — from which folic acid is derived — occurs naturally in green leafy vegetables, strawberries, beans, and oranges. Be sure that in your first trimester supplements include folic acid and choline.

Morning sickness
While the exact cause of morning sickness is unknown, experts believe that hormones and low blood sugar can contribute to the condition. Staying hydrated can help, and if you can tolerate them, the following foods could alleviate morning sickness symptoms.

• Bananas or applesauce
• Toast or crackers
• Herbal tea (especially ginger)
• Melons (and other high water-content fruits)

Iron-deficiency anemia
In addition to supplements — either over the counter or prescribed — you can boost your iron levels in a variety of ways. Taking iron supplements — if your physician says you need one — with orange juice can help your body absorb iron, and cooking in a cast-iron skillet will add a trace of iron to your foods. You can also get iron from the following foods:

• Animal proteins (fish, chicken, turkey)
• Vegetables (spinach, peas, sweet potatoes)
• Fruits (strawberries, watermelon, raisins)
• Tofu
• Beans
• Whole-grains

Constipation and irregularity
Pressure on the rectum and intestines may cause constipation, or you may experience irregular bowel movements throughout your pregnancy. Increasing your water intake can help, but what can you eat in the first trimester to help you stay regular? The following foods will give you a boost of fiber:

• Beans
• Apples
• Dried fruit
• Whole grains
• Broccoli
• Vegetables

Because the first trimester is the most crucial in terms of fetal development, it’s important to avoid eating or drinking anything that could potentially cause harm).

“During pregnancy, you’ll need to avoid certain foods like unpasteurized foods, raw milk products, and undercooked meat,” Dr. Amanda Williams Calhoun explained in an Oakland Medical Center Kaiser Permanente YouTube video.

“Fish can be a great source of protein and nutrients but can also contain mercury, which can be harmful to your baby in large amounts. Limit yourself to about two meals containing fish each week such as canned tuna and salmon,” the maternity director advised.

Abstain from the following foods during pregnancy and speak to your healthcare provider for additional guidance if you have any health concerns like preeclampsia or gestational diabetes.

• Alcohol
• Tobacco
• Sushi and undercooked meat
• Excessive caffeine intake
• Deli meats (due to listeria risk)

While preeclampsia typically presents in the second trimester, it’s always good to err on the side of caution and avoid foods that could trigger elevated blood pressure. Eat the following foods in moderation or avoid them completely if your doctor says you may be at risk for preeclampsia.

• Processed meats
• Fried foods
• Preservatives
• Salty foods like chips and pretzels
• Grapefruit (if you’re on blood pressure medication)

Gestational diabetes — high blood sugar recognized during pregnancy — affects 6% to 9% of pregnant people in the United States and can be controlled by eating a balanced, healthful diet. If you’ve been diagnosed with gestational diabetes your doctor may advise you to avoid these foods:

• Soda and other sugary drinks
• Fried foods
• White rice and pasta
• Processed foods
• Alcohol