First Trimester Foods

Welcome to the first trimester of pregnancy! This is an exciting—and maybe a bit scary—time. And sometimes, the excitement of seeing a positive test is quickly thwarted by the entrance of morning sickness, exhaustion, breast pain, heartburn…ugh.

Before you even see a positive test, your body is already changing. And even though pregnancy is a special time for most expecting moms, the physical symptoms can be a real drag.

Let’s break down what is actually going on in your body during those first 13 weeks, which foods to eat in the first trimester to get the nutrients you and your baby need, and what to do if you feel sick from sunup to sundown.

What’s Going On in Your Body

Before you even get pregnant, you can—and, if possible, should—prepare your body to grow a healthy baby. Folic acid is one of the most important nutrients to have on your radar well before conception.

“Folic acid is an important vitamin that helps prevent neural tube defects. Women need to take at least 400 micrograms of folic acid daily starting at least one month prior to conception and throughout the duration of the pregnancy. Most prenatal vitamins include 400-800 mcg of folic acid, but always look at the label when choosing a vitamin or supplement to be certain,” says Sara Tingle, N.P.-C, a family nurse practitioner in Athens, Georgia.

Folic acid is found in dietary supplements like your daily prenatal pill and is added to fortified grains, including breakfast cereal, bread, pasta and rice. Folate is the naturally occurring form of the vitamin found mainly in dark green vegetables such as broccoli, asparagus and romaine lettuce and in other plant foods, including avocado, beans and oranges. The Centers for Disease Control and Prevention suggests women of childbearing age who are capable of becoming pregnant consume 400 mcg of folic acid daily along with a diet that includes foods with folate.

While your pregnancy may have just been confirmed by a test, you’re already about four weeks into your pregnancy when you see that plus sign, since pregnancy dating is counted from the first day of your last period. The first trimester is made up of the first 13 weeks of pregnancy.

“Physically, the body is experiencing a surge in pregnancy hormones, specifically estrogen and progesterone, which can cause feelings of nausea and morning sickness,” says Crystal Karges, M.S., RDN, a San Diego-based private practice dietitian and lactation consultant.

Human chorionic gonadotropin (HCG) is also on the rise. This hormone is the one detected on your at-home pregnancy test, and some believe it is responsible for nausea and frequent urination.

Progesterone slows down muscle movement in the body, which can lead to constipation for some people. Also, expect very sore—and possibly slightly larger—breasts as your body is ramping up for milk production to feed your baby following their entrance into this world.

There is a lot going on during these first 13 weeks. In fact, by the end of the first trimester, your baby will weigh about 1 ounce and all of their organs will start to form. It’s no wonder you’re exhausted—your amazing body is doing some very impressive work!

Important Nutrients

Recipe to Try: Peanut Butter & Jelly Smoothie

Every nutrient is important, but there are a few that are especially essential during pregnancy while your body is growing and supporting another human being.

Folic acid: Found in fortified foods and dietary supplements.

Calcium: Found in dairy (milk, yogurt and cheese), dark leafy greens and fortified foods, including orange juice and breakfast cereal.

Iron: Found in meat, poultry, seafood, beans and dark leafy greens.

Choline: Found in eggs, meat, poultry, seafood and soy foods.

Vitamin B12: Found in meat, poultry, eggs, seafood, as well as fortified grain foods.

Omega-3 fatty acids: Found in fatty fish, chia seeds, flaxseeds and fortified foods.

Pregnant or not, food is your fuel—and when you are pregnant, that fuel is extremely important. The baby eats what you eat and needs vitamins and minerals to support the growth of its brain and body, however tiny. Karges notes that key nutrients during the first trimester to support a healthy pregnancy include calcium (1,000 milligrams/day), folate (600 mcg/day) and iron (27 mg/day). “These increased nutrient needs can typically be met by eating a diet that offers a wide variety of healthy foods and supplementing with a prenatal vitamin.”

“Because your baby’s nervous system is starting to develop, it is also important to get adequate amounts of choline, B12 and omega-3 fatty acids,” adds Ingrid Anderson, RDN, founder of Simply Confident Nutrition. “Sources of these nutrients include eggs, salmon and walnuts.”

Although your body is hard at work, you do not need any extra calories until the second trimester unless you’re carrying multiples (twins, triplets or more). According to the American College of Obstetricians and Gynecologists (ACOG), women carrying one baby may gain between 1 and 5 pounds during the first trimester. First-trimester weight gain may be due to increased blood and fluid volume, as long as you’re not overeating.

Managing Morning Sickness

Recipe to Try: Raspberry-Peach-Mango Smoothie Bowl

Morning sickness is common for many people during the first trimester. But “morning” sickness is really a misnomer—it doesn’t necessarily just happen in the morning. You can feel nauseous at any time of day, and anything can trigger it. Food aversions are also common and can be related to nausea.

“Helpful tips for managing nausea include avoiding an empty stomach, eating a smaller amount of food more frequently, eating lower-fat foods and drinking plenty of fluids,” says Lindsey Janeiro, RDN, CLC, dietitian and owner of Nutrition to Fit.

“Eating foods that are easier for the body to digest can also help with nausea, such as rice, applesauce, fresh fruit, multigrain crackers and bread, clear-based broths and soups, potatoes, yogurt and dry, bland multigrain cereals,” suggests Karges.

Many people can’t stand the thought of a fruit or vegetable and just want comfort food during the first trimester. “Try incorporating some health into the foods you are craving,” advises Anderson. “For example, if you are craving french fries, try cutting sweet potatoes into sticks, drizzling oil and sprinkling salt on them and baking them in the oven until they are crispy. Or if ice cream is more your thing, try blending a frozen banana with a small amount of milk to create an ice cream-like texture and taste.”

Your diet doesn’t have to be perfect during pregnancy. When you are feeling good, seize the opportunity to eat your fruits and vegetables. When you aren’t feeling so great, reach for what you feel you can tolerate at that time.

“It’s important to eat foods that you can tolerate and that feel good in your body,” says Karges.

And just do the best you can. “Sometimes that means having a salad with that pizza you’re craving, and sometimes that means simply eating whatever you can keep down,” says Janeiro.

If nausea, vomiting or food aversions persist for a long time, you may become dehydrated and should contact your prenatal practitioner.

Some foods that help with nausea include:

• Cold foods, like yogurt, smoothies and frozen fruit
• Ginger
• Peppermint
• Lemon
• Bland foods

“Vitamin B6 has also been shown to ease nausea,” adds Anderson. But check with your prenatal practitioner before adding any supplements.

Exercise During the First Trimester

While you may have heard that you should cut back on exercise during pregnancy, this is not necessarily true. In fact, exercise is beneficial for both mama and baby. For the most part, you can continue anything you were doing before, as long as it’s not dangerous, and you listen to your body and stop if you start to feel light-headed, dizzy or shaky.

The ACOG recommends that pregnant women engage in 150 minutes of moderate-intensity activity each week with a mix of cardio and strength training. If you’re new to exercise, start slow and gradually work up the time and intensity. You can also break the exercise up throughout the day instead of doing it all at once if that works better for you. However, avoid activities that risk bumping your abdomen or falling, such as horseback riding and contact sports. In addition, don’t do activities involving pressure changes, such as scuba diving.

According to a 2021 review in the Journal of Perinatal Medicine, exercising during pregnancy can prevent excessive weight gain, reduce the risk of gestational diabetes, prevent hypertensive (high blood pressure) disorders, prevent urinary incontinence, ease back and pelvic pain, help prevent anxiety and prenatal depression, decrease the likelihood of a C-section and improve postpartum recovery time.

Take advantage of the times you are feeling good and get moving, but don’t stress if you can’t work out every day. Rest is equally important. Some exercises to try include:

• Walking
• Swimming
• Strength training
• Stationary biking
• Yoga
• Pilates

The Bottom Line

Pregnancy can bring with it a lot of change and feelings that span the spectrum, both emotionally and physically. How well you take care of yourself during pregnancy—including during the first trimester—can help your pregnancy go more smoothly. With that said, your body is pretty amazing with getting the baby what it needs, even when you’re having a difficult time eating or keeping food down. Eating as healthy as you can, moving your body, controlling your stress and getting plenty of rest will go a long way toward ensuring a healthier outcome. You’re doing great!