What's the Best Food to Eat in the First Trimester? Your Essential Guide

November 14, 2025 •

4 min read

Over 70% of pregnant people experience morning sickness during the first trimester, which can make it challenging to eat. Despite these challenges, knowing what's the best food to eat in the first trimester is crucial for providing essential nutrients for both you and your baby's development. This guide breaks down the most beneficial foods and offers strategies to manage common symptoms.

Quick Summary

The first trimester requires a focus on nutrient-dense foods to support fetal development, even amid morning sickness. Prioritize folate, iron, protein, and calcium from whole grains, lean meats, and dairy. Smaller, frequent meals and bland foods can help manage nausea. Avoid high-mercury fish, unpasteurized products, and undercooked foods.

Key Points

Folic Acid is a Priority: Ensure you are getting at least 600 micrograms of folate daily through supplements and foods like leafy greens, oranges, and fortified cereals to prevent birth defects.
Combat Nausea with Small Meals: Eat small, frequent meals throughout the day instead of three large ones to keep your stomach from getting too empty, which can worsen morning sickness.
Focus on Bland and Cold Foods: When nausea is severe, bland, low-fat, and cold foods like crackers, yogurt, toast, and chilled fruit are often more palatable and less likely to trigger a gag reflex.
Stay Hydrated: Sip on water, herbal teas, or ginger ale throughout the day, especially between meals, to stay hydrated and help calm an upset stomach.
Load up on Essential Nutrients: Even with a reduced appetite, focus on incorporating nutrient-dense foods rich in protein, iron, and calcium, such as eggs, lean meats, beans, and dairy.
Avoid High-Risk Foods: Steer clear of unpasteurized dairy, undercooked meat and eggs, high-mercury fish, and deli meats to prevent bacterial contamination.
Supplements are Key: Even with a healthy diet, a high-quality prenatal vitamin can help fill any nutritional gaps, especially for folate and iron.

Essential Nutrients for Early Fetal Development

The first trimester is a period of rapid development, where the foundation for your baby's major organs and systems is laid. Focusing on specific nutrients is vital, especially since many pregnant people experience nausea, making a varied diet difficult. Folic acid, in particular, is critical for preventing neural tube defects and should be a top priority. Other key nutrients include iron, calcium, and protein.

Folate (Folic Acid)

Folate, or its synthetic form folic acid, is essential for the development of your baby's brain and spine. You should aim for 600 micrograms per day, which often requires a supplement in addition to dietary intake.

Sources: Leafy greens (spinach, kale), oranges, strawberries, fortified cereals, beans, and lentils.

Iron

Your blood volume increases significantly during pregnancy, and iron is necessary to produce more red blood cells and prevent anemia. A daily intake of 27 milligrams is recommended.

Sources: Lean meats, poultry, dark leafy greens, beans, and iron-fortified cereals. Combining iron with a source of vitamin C, like strawberries or oranges, can improve absorption.

Calcium

Critical for building your baby’s bones and teeth, calcium also helps regulate your own bodily functions. If your intake is too low, the baby will take calcium from your bones, potentially affecting your long-term health.

Sources: Yogurt, milk, cheese, and dark leafy greens.

Protein

Protein is the building block for all of your baby’s growing tissues and organs. It is important for your uterine tissue growth and overall maternal health.

Sources: Eggs, lean meats, dairy products, beans, and nuts.

Combating Morning Sickness with Smart Food Choices

Morning sickness, which can occur at any time of day, is a common early pregnancy symptom that can disrupt eating habits. The key is to find foods that are palatable and easy to digest. Many people find relief by eating small, frequent meals rather than three large ones.

Tips for managing nausea:

Bland foods: Sticking to simple, low-fat foods can be easier on a queasy stomach. The BRAT diet (bananas, rice, applesauce, and toast) is a classic for a reason. Crackers, pretzels, and dry cereals are also good options.
Ginger: This root is a long-standing remedy for nausea. Try ginger tea, real ginger ale, or ginger snaps.
Cold foods: Hot foods often have stronger odors, which can trigger nausea. Opt for cold or room-temperature meals and snacks like yogurt, chilled fruits, or a sandwich.
Frequent snacks: An empty stomach can worsen nausea. Keep crackers or cereal by your bed to eat before you get up in the morning.
Stay hydrated: Dehydration can exacerbate nausea and other symptoms. Sip fluids throughout the day, such as water, watered-down fruit juice, or herbal tea, especially if vomiting occurs.

The Pregnancy Food Red List: What to Avoid

Some foods pose a risk of bacterial contamination that is particularly dangerous during pregnancy. For example, Listeria bacteria can be found in unpasteurized products and deli meats, potentially causing listeriosis, which can lead to serious complications for both mother and baby. Practicing good food safety and avoiding specific items is crucial.

Foods to avoid:

Raw or undercooked meats, poultry, and fish: Includes sushi, sashimi, and undercooked eggs. Cook all meats thoroughly to kill harmful bacteria like Salmonella and Toxoplasma.
High-mercury fish: Limit or avoid fish such as king mackerel, marlin, orange roughy, shark, swordfish, and bigeye tuna, as mercury can harm your baby's developing brain. Low-mercury options like salmon, cod, and shrimp are safe.
Unpasteurized dairy and juices: Always check labels to ensure milk, soft cheeses (like brie, feta, and queso fresco), and juices are pasteurized to avoid Listeria.
Deli meats: Unless heated until steaming hot, deli meats can carry Listeria.
Raw sprouts: Alfalfa, clover, and radish sprouts are grown in conditions that can promote bacteria growth.
Excessive caffeine and alcohol: It is recommended to completely abstain from alcohol, and limit caffeine intake to no more than 200 mg per day.

First Trimester Diet Comparison: Nutrients vs. Symptoms

The table below outlines a comparison between focusing on key nutrients and managing common symptoms during the first trimester. While nutrient-dense foods are ideal, a practical approach often involves balancing these needs with symptom relief.


Feature	Nutrient-Focused Approach	Symptom-Focused Approach	Balanced Strategy
Goal	Maximize nutrient intake for fetal development.	Alleviate nausea and other digestive discomforts.	Balance nutrient needs with palatability and symptom management.
Food Types	Leafy greens, lean protein, legumes, whole grains.	Bland foods (crackers, toast), ginger, chilled items.	Integrates nutrient-dense, easily tolerated foods.
Meal Frequency	Standard three meals plus snacks.	Small, frequent meals (6+ times per day).	Adjusts meal schedule based on individual nausea triggers and energy levels.
Key Consideration	Ensuring adequate folate, iron, calcium, and protein.	What foods don't trigger nausea or vomiting.	Prioritizing non-triggering, nutrient-rich options.
Fluid Intake	Regular water consumption.	Sipping small amounts of water, herbal tea, or electrolyte drinks.	Consuming fluids between meals to avoid fullness and aid hydration.

Conclusion: Prioritizing Progress Over Perfection

The first trimester of pregnancy is a rollercoaster of hormonal changes, making nutrition a challenging aspect for many. The key is to prioritize progress over perfection. Focus on getting essential nutrients like folate, iron, calcium, and protein through foods that you can tolerate. When morning sickness strikes, rely on bland, small, and frequent meals, along with hydrating fluids and anti-nausea remedies like ginger. Always remember to avoid high-risk foods and consult with your healthcare provider for personalized advice on dietary needs and supplements. It's a journey, and taking care of yourself, even in small ways, is the best thing you can do for your developing baby. For more information on prenatal nutrition guidelines, see the American College of Obstetricians and Gynecologists website.

Frequently Asked Questions

Morning sickness, a common symptom affecting up to 75% of pregnant people, is caused by hormonal changes. Progesterone, in particular, can slow digestion, leading to nausea and a decreased appetite. This is a normal part of early pregnancy and often subsides in the second trimester.

Some pregnant individuals lose a small amount of weight in the first trimester due to severe morning sickness and reduced appetite. This is generally not a major concern, as long as you can still keep some fluids and nutrients down. Your weight will usually stabilize and increase in later trimesters.

Bland, starchy foods like crackers, toast, and rice are often recommended for morning sickness. Cold foods such as yogurt, smoothies, and chilled fruit can also be easier to tolerate. Foods and drinks with ginger, like ginger tea or ginger ale, may also help.

Yes, you should avoid foods that carry a high risk of bacterial contamination, such as unpasteurized dairy, raw or undercooked meat, and high-mercury fish. Alcohol should also be avoided entirely.

No, you do not need any extra calories during the first trimester. The caloric increase typically begins in the second trimester, when you will need about 340 extra calories per day.

Yes, it is safe and beneficial to eat fish that are low in mercury. Fish like salmon, cod, and shrimp provide essential omega-3 fatty acids for your baby's brain development. Avoid high-mercury fish such as king mackerel, shark, and swordfish.

If plain water is unappealing, try adding fresh fruit like lemon or cucumber slices, or opt for decaffeinated herbal tea. Sipping small amounts of fluids frequently throughout the day is more effective than drinking a large glass at once, and it's best to drink between meals rather than with them.