The Best Foods to Eat in the First Trimester (and Why!)

The first trimester is a whirlwind: you're processing big news, navigating unexpected symptoms, and suddenly questioning the foods you put on your plate. Nutrition during pregnancy can feel overwhelming, especially with the amount of conflicting advice floating around online. But here's the thing: nourishing yourself well in these early weeks doesn't have to be complicated. Here are the best foods to eat in the first trimester: what to prioritize, what to sidestep, and what to do when nausea has completely taken over your appetite. 

The first trimester is a period of incredibly rapid fetal development. Your baby's neural tube (which becomes the brain and spinal cord) begins closing around day 21 of pregnancy. Organ systems are forming and cell division is happening. This means the nutrients you consume right now are doing some serious heavy lifting. 

Focus on these foods in early pregnancy:

• Eggs (yolks included): Eggs are one of the best dietary sources of Choline, a nutrient that supports fetal brain and neural development and works alongside nutrients like Folate and DHA. 
  
  
• Dark leafy greens and vegetables: Think spinach, kale, romaine, broccoli. These are rich in Folate, which is essential for DNA synthesis and reducing the risk of neural tube defects. 
  
  
• Liver and organ meats: Not everyone's favorite, but organ meats are among the most nutrient-dense foods on the planet. They provide highly bioavailable Vitamin A, B12, and Folate—all critical for rapid cell division and early organ development. Aim for small amounts (1 to 2 ounces per week)—large or frequent servings are not recommended during pregnancy because you can overdo it with Vitamin A during pregnancy (more on that here). 
  
  
• Meat on the bone and bone broth: Collagen and glycine (found in connective tissues and bone broth) are needed for fetal DNA synthesis and the development of your baby's connective tissues. 
  
  
• Fatty fish (salmon, sardines, mackerel, anchovies): Fatty fish supply DHA and Iodine, two nutrients that are critical for brain, eye, and cognitive development. Aim for 2 to 3 servings per week of low-mercury options. 
  
  
• Low-glycemic, phytonutrient-rich fruits (berries, pomegranate seeds, green apples, cacao powder): Fruits rich in antioxidants and polyphenols help combat oxidative stress, which is elevated during pregnancy. Berries and pomegranate in particular offer Vitamin C and Folate with a gentler impact on blood sugar than higher-glycemic options. 
  
  
• Seeds (ground flax, pumpkin, chia, hemp): Seeds provide plant-based Omega-3s and fiber; pumpkin seeds are one of the best dietary sources of Zinc, which supports immune function and fetal growth. 

Excited about eating for two? Unfortunately, it’s not the most accurate saying—caloric needs in the first trimester barely change (it’s about 0 to 85 calories per day above your pre-pregnancy baseline). Your body is incredibly efficient at this stage, so think more about what you’re eating instead of increasing how much. 

While you don’t need to increase the amount you eat, undereating during the first trimester is not recommended either. Restricting energy intake too severely can trigger or worsen nausea, and can lead to a state of starvation ketosis, where your diet becomes depleted in the essential amino acids, fatty acids, vitamins, and minerals your baby needs to develop properly. 

Research also shows that low gestational weight gain, particularly in underweight women, is associated with a higher risk of preterm birth and small-for-gestational-age babies. The takeaway: nourish yourself consistently, even on days when eating feels hard. 

Bacterial infections are more strongly associated with adverse pregnancy outcomes (including miscarriage) during early pregnancy rather than later on in your pregnancy. This makes the first trimester a particularly important time to be mindful of food safety. 

Here's what to steer clear of: 

• Raw or undercooked meats, raw shellfish, unwashed produce, and unpasteurized soft cheeses or deli meats: These can carry pathogens like Listeria, Toxoplasma, and Salmonella, all of which carry serious risks in pregnancy. 
• Alcohol: There is no established safe amount. Alcohol crosses the placenta readily and impacts early fetal facial and brain development. Research shows that consuming even fewer than 5 drinks per week increases miscarriage risk by 19%. 
• Excessive caffeine: High caffeine intake (including increasing intake by just one cup per day) is linked to early pregnancy loss and restricted fetal growth. Keep it under 200 mg per day (roughly one medium coffee). 

The data doesn't support a link between spicy foods and miscarriage. That said, the hormonal and anatomical shifts of pregnancy can increase your likelihood of acid reflux, and spicy foods may make that worse. If you're already a spice lover, you can likely continue as usual—just pay attention to how your body responds. What can cause miscarriage is foodborne illness. Foods carrying pathogens like Listeria (found in deli meats and soft cheeses) and Toxoplasma (found in undercooked meat and unwashed produce) can lead to severe infections that result in pregnancy loss, which is why the food safety guidelines above really do matter. 

Yes, yes, yes! Even the most thoughtful eater benefits from one. Certain nutrients are genuinely hard to get in sufficient quantities from food alone. For instance, research shows that 94% of women don't consume enough Choline through diet, and estimates suggest that many women do not meet standard guidelines for Vitamin A. 

A high-quality prenatal vitamin acts as an essential safety net. Ideally, you'd start one about 3 months before conception to build nutrient stores, but if you're just finding out you're pregnant, starting now is absolutely the right move. For more guidance on what to look for, check out the post on what vitamins to take during pregnancy.

• Eat small, frequent meals or snacks. An empty stomach can actually trigger nausea, so keeping something in your stomach helps.

• Eat something small before getting out of bed. Keep salted crackers, pistachios, or another easy snack on your nightstand and move slowly in the morning. 

• Try to include a little protein and fat, especially at breakfast. If the thought of eggs or meat makes you queasy, a cold protein-rich smoothie is a great workaround. 

• Sip fluids between meals rather than during them. Drinking large amounts with food can leave you feeling overly full and worsen nausea. 

• Prioritize water and electrolytes. Blood volume is expanding rapidly, and an imbalance of electrolytes can actually show up as nausea. Staying hydrated with electrolytes may genuinely help reduce symptoms. 

• Salty, sour, or cold foods are often the most tolerable. Strong cooking odors can be a major trigger, so if someone else can do the cooking, take them up on it. 

• Ask your doctor about targeted supplements. Ginger, Vitamin B6 (often used in doses of 10 to 25 mg every 3 hours), and Magnesium have all been shown to help reduce nausea naturally. 

For more on managing symptoms, read more on natural remedies for pregnancy nausea.

The best first-trimester diet is one that's rich in choline, folate, protein, iron, omega-3 fats, and iodine, and one that you can actually maintain given how you're feeling week to week. Focus on nutrient-dense whole foods when you can, lean on your prenatal vitamins as a safety net, and be gentle with yourself on the harder days. The first trimester is a lot. You're doing amazing.