The first trimester of pregnancy can be both exciting and overwhelming. Between morning sickness, fatigue, and food aversions, eating can be challenging. The good news? You don’t have to eat “perfectly” to support your growing baby. Instead, focus on what you can tolerate and prioritize key nutrients that are essential during this stage of pregnancy. Here’s what you need to know about fueling your body and your nutrition in the first trimester.
Essential Nutrients for the First Trimester
Your baby is developing rapidly in the first trimester, and certain nutrients are crucial to support growth and development.
First off, let’s dive into what you should look for when buying a prenatal supplement.
A high-quality prenatal vitamin is essential to help cover any nutritional gaps, especially if nausea or food aversions make it hard to eat a balanced diet.
When selecting a prenatal vitamin, make sure it has these 3 nutrients:
- Folic Acid – At least 0.4 mg (400 mcg) to support early brain and spinal cord development.
- Iron – 16-27 mg to help prevent anemia and support increased blood volume.
- Vitamin B12 – 2.6 mcg to assist with red blood cell formation and nervous system health.
Other nutrients that are a bonus in a prenatal include:
- Vitamin D – to support bone health and immune function.
- The recommended daily amount of vit D for pregnant women is 600IU/day
- Calcium – to help build your baby’s bones and teeth.
- The recommended daily amount of calcium for pregnant women is 1000mg/day
- Choline – for brain development and nervous system function.
- The recommended daily amount of choline for pregnant women is 450mg/day
Although your prenatal will cover your bases, let’s take a look at food sources for some of the critical nutrients for the first trimester and throughout pregnancy!
Iron
Iron helps support increased blood volume during pregnancy and prevents anemia, which can lead to fatigue and dizziness.
Where to get it:
- Lean red meat, poultry, and fish
- Iron-fortified cereals and grains
- Lentils, beans, and tofu
- Dark leafy greens
Iron Absorption Tips:
- Pair iron-rich foods with vitamin C (like citrus fruits) to enhance absorption
- Caffeine inhibits iron absorption- wait 1 hour between taking iron supplements/eating an iron-rich meal and drinking coffee/tea.
Choline
Choline is essential for brain development and helps prevent neural tube defects. Many prenatal vitamins don’t contain enough choline, so it’s important to get it from food sources. The recommended intake during pregnancy is 450 mg per day.
Where to get it:
- Eggs (especially the yolks!)
- Lean meats and poultry
- Dairy products
- Soybeans and tofu
- Nuts and seeds
Protein
During the first trimester, your protein needs don’t increase. This can be a relief because it’s one less thing to worry about! Even though your needs haven’t increased yet, it’s still important to include protein in your daily diet. Additionally, protein helps stabilize blood sugar levels and may reduce morning sickness by keeping nausea at bay!
Where to get it:
- Eggs
- Poultry, beef, and fish
- Greek yogurt and cottage cheese
- Nuts, seeds, and legumes
- Protein shakes
Tip from Toni: During my first trimester, I found most protein sources repulsive. Here are some ways I “snuck” protein into the small list of foods I could tolerate:
- Mixing plain greek yogurt into boxed mac n’ cheese sauce
- Drinking high-protein chocolate milk (Fairlife, Joyya)
- Making 3 ingredient banana pancakes: eggs, oats, banana
- Here is a recipe: https://meaningfuleats.com/banana-egg-almond-butter-pancakes-grain-free-dairy-free/#wprm-recipe-container-15730
- I would also add vanilla greek yogurt and nut butter on top for additional protein!
Carbohydrates
Carbohydrates are your body’s preferred energy source, and during pregnancy, they become even more important. Your body uses carbohydrates to fuel both you and your growing baby, supporting brain development and providing energy for daily functions. If you’re dealing with morning sickness, carbohydrates like crackers, toast, or fruit may be easier to tolerate and can help stabilize blood sugar levels to reduce nausea. Don’t feel guilty if the only carbohydrates you can tolerate are white bread, pasta and crackers. Your body will utilize these simple carbs to provide you and your baby what you need!
First trimester mantra = FED IS BEST!
Where to get carbohydrates:
- Grains (oats, rice, pasta, bread)
- Fruits and vegetables
- Legumes (beans, lentils, chickpeas)
- Dairy products (milk, yogurt)
Healthy Fats
Healthy fats, particularly omega-3 fatty acids like DHA, support brain development and overall fetal health. Studies have shown that infants of women who had good intake of EPA and DHA during pregnancy (and breastfeeding) tend to score higher on tests of intelligence and vision, and potential benefits for gestational growth!
Recommended amount: 200-300mg DHA daily
Where to get it:
- Fatty fish (salmon, sardines, trout)
- Chia seeds and flaxseeds
- Walnuts
- Avocados
- Olive oil
- Fish oil supplements
Taking the Pressure Off Eating
Morning sickness and food aversions are common in the first trimester. Instead of stressing about getting every nutrient perfectly, focus on what you can tolerate. Some tips:
- Eat small, frequent meals to keep nausea at bay.
- Keep snacks on hand—crackers, toast, or fruit can be easier to tolerate.
- Cold foods (smoothies, yogurt, cheese) may be more appealing than hot meals.
- Try ginger tea or peppermint to ease nausea.
- If whole meals feel overwhelming, prioritize high-protein snacks like cheese, nuts, or chocolate milk.
Foods to Minimize or Avoid
To reduce the risk of foodborne illnesses, some foods should be minimized or avoided during pregnancy:
- Deli meats and hot dogs (unless heated)
- Raw or undercooked fish (sushi, sashimi)
- Raw eggs (found in homemade dressings, cookie dough, or some sauces)
- Unpasteurized dairy products (luckily, in Canada, the sale of unpasteurized milk is illegal, so all milk/cheese products should be safe to consume if bought in your grocery store)
- High-mercury fish (shark, swordfish, king mackerel, tilefish)
But what about caffeine?
Health Canada recommends no more than 300mg of caffeine a day. So you don’t have to cut it out completely, just minimize your amount!
Wrapping it all up
Eating well and obtaining adequate nutrition in the first trimester doesn’t mean eating perfectly. Prioritize nutrient-dense foods when possible, listen to your body, and take it one day at a time. If nausea and food aversions are making it hard to get enough nutrients, a quality prenatal vitamin will help fill in the gaps. Above all, be kind to yourself—your body is doing incredible work growing your baby!
If you need additional support during pregnancy, our team of Registered Dietitians would be happy to help you on this wonderful journey! Book a free discovery call today!
