First trimester pregnancy diet: what to eat and what to avoid

pregnant woman preparing meal food

The first trimester of your pregnancy is crucial for the baby’s growth and formation. This period may also define the viability of your pregnancy. Therefore, you should be mindful of what you eat during this trimester.

The First Three Months

As your little one grows within your protective womb, your body adjusts to suit the baby’s increasing requirements. The uterus gradually expands to make space for the baby. The body also releases hormones to aid in the baby’s growth.

Many moms suffer nausea throughout the first trimester of their pregnancy, which makes eating frustrating. Additionally, the first three months of pregnancy are commonly accompanied by morning sickness and food intolerances. But you shouldn’t let this take a toll on you and your baby’s nutrition.

What To Eat on the First Trimester

Expectant mothers should make sure that their food has sufficient nutrients to support the baby’s development and growth. Additionally, you must ensure that your body is strong enough to cope with the changes taking place.

To achieve a positive pregnancy and avoid morning sickness, the mother’s diet must be appropriate and nutritious. This includes a good mix of proteins, carbs, and fats and a range of plant-based food, such as fruits and vegetables.

The following are recommended foods to consume during the first three months of pregnancy:


Spinach is great food for the early stage of pregnancy. It has a high concentration of folic acid and iron. Folic acid aids in the normal development of your baby’s neural tube during the early months after conception. While, iron may support you in combating anemia, which many pregnant women experience.

Spinach may be included in the diet in a variety of ways. You could eat it raw, or you could add it to eggs for breakfast. You could also toss a handful of spinach on your daily salad.


Protein is essential to a balanced diet since it aids in the development and repair of the body. It’s particularly beneficial for the formation of your baby’s tissue and muscles, as well as the placenta. Lentils are an example of protein-rich food.

Lentils may be readily included in your diet by creating a nutritious soup out of them. You may also make lentil burgers with some spinach if you want a savory meal.


Eggs are abundant in calcium and vitamin D and are a great source of quality protein. These vitamins and nutrients are vital for the baby’s formation and development. They ensure that the child would be born without deformities.

Additionally, it’s necessary for bone growth. To be strong throughout your pregnancy, you can incorporate hard-boiled eggs into your daily diet.


Consuming fish throughout pregnancy is very healthy. Salmon, like eggs, is high in calcium and vitamin D. Both of these nutrients are beneficial for your bones and the formation of your baby’s bones.

Salmon also has beneficial omega-3 fatty acids, which are also important during pregnancy. Omega-3 fatty acids essential factors for the formation of the fetal brain and retina.

You can add salmon into your meals as an accompaniment to pasta or vegetables. You can also incorporate it into your morning meal, along with eggs.

What To Not Eat on the First Trimester

Cravings are quite common during pregnancy, particularly in the early stages. However, some food items, regardless of how much you want them, are better avoided. The following is a list of foods to avoid during the first trimester:


You may be among the millions of people who like their caffeine fix every day. However, excessive caffeine consumption during pregnancy has been proven to impede fetal development and raise the chance of delivering a baby with low birth weight. So, watch your intake of coffee or tea to be sure your child isn’t getting too much caffeine.


It’s recommended to abstain from alcohol entirely during pregnancy since it raises the chance of miscarriage. Even a small amount may have a detrimental effect on your baby’s neurodevelopment.

Consumption of alcoholic beverages during pregnancy may also result in fetal alcohol syndrome, which is characterized by facial abnormalities, cardiac problems, and intellectual impairment.

Processed Junk Food

The ideal pregnancy diet should consist mostly of food with nutritional value. Junk food is often deficient in nutrients and excessive in calories, cholesterol, and saturated fat. This kind of food could make you gain more weight. Though some weight increase is normal during pregnancy, excessive weight gain has been associated with a variety of problems and illnesses.

Bottom Line

Now that you’re responsible for two lives, it’s essential to know the food that you must consume and avoid. This can help you get adequate nourishment and deliver a healthy, strong baby. Pregnancy may be made easier and more pleasant if you eat well and practice positive habits.

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