What to Eat When Pregnant in the First Trimester

The first trimester? It's a full-body plot twist. Between sudden food dislikes, all-day (not just morning) nausea, and the weird sense that your body’s doing everything at once and nothing at all, eating can feel like a chore.

What you eat during these early weeks can do more than just help you feel better. It lays the foundation for your baby’s development, your own energy levels, and your long-term well-being.

You don’t need to overhaul your entire diet overnight. You just need a little guidance, a lot of grace, and meals that are easy, nutrient-rich, and actually appealing to a first-trimester stomach.

Let’s break down the foods that help, the ones to avoid, and how to make it all feel simple, even during the messy, magical first month of growing a human. 

First Trimester Nutrition Basics

Your baby may still be the size of a lentil, but behind the scenes, big things are happening. The first trimester is all about organ formation, brain development, and building the systems that will support your little one for the next nine months, and beyond.

Your body’s nutritional needs ramp up quickly, even before your weight gain begins. That’s why getting enough of the right vitamins, minerals, and calories (yes, even when you don’t feel like eating much) is so important.

Key Nutrients for Early Pregnancy

Some nutrients are especially crucial during those first 12 weeks. These are the most important ones:

• Folate - This B vitamin is key for neural tube development. Look for leafy greens, citrus fruit, beans, and whole grains. A prenatal vitamin should also contain at least 400 mcg of folic acid.

• Iron - Your blood volume is increasing fast. Support it with iron-rich foods like lentils, spinach, and fortified cereals. Pair with vitamin C (like in citrus or bell peppers) to boost absorption.

• Calcium + Vitamin D - Building bones, anyone? Find these in dairy, fortified plant milks, leafy greens, and sunlight (the OG vitamin D source).

• Protein - Every cell of your growing baby is made from protein. Aim for a variety of sources like eggs, nuts, grains, and cooked beans.

• Fiber - Hormonal shifts can cause sluggish digestion. Fiber-rich vegetables, fruit, and whole grains can help support healthy movement and reduce nausea.

These are just the highlights, but together, they help form a balanced and powerful base for your pregnancy diet.

How Much Should I Eat in the First Trimester?

Contrary to the old “eating for two” cliché, your calorie needs in the first trimester barely change. Most pregnant women don’t need any additional calories during the first 12 weeks unless carrying multiples or were underweight pre-pregnancy.

Recommended Weight Gain in the First Trimester

The recommended weight gain during the first trimester is minimal, usually between 1 to 4 pounds. It’s more about building a nutritional foundation than increasing your intake.

Instead of counting calories, focus on balanced meals that deliver steady energy and key nutrients, like protein, fiber, folate, iron, calcium, and healthy fats.

Common First Trimester Symptoms That Diet Can Help

Let’s talk about the not-so-pretty side of early pregnancy. Your hormones are doing Olympic-level acrobatics, and your stomach? It’s along for the ride.

Good news: the right foods can offer real relief. Here’s how:

• Nausea - Ginger, bland cooked grains, and light meals can ease queasiness. Frequent small snacks can also keep your blood sugar steady and help you avoid that empty-stomach feeling.

• Fatigue - Protein, iron, and complex carbs give you lasting energy. Avoid high-sugar snacks that spike and crash your mood and your stomach.

• Constipation - Drink water, eat fiber, and get moving when you can. Vegetables, fruit, and whole grains are your best friends here.

• Food aversions - If the smell of meat makes you sprint from the kitchen, try plant-based protein sources like tofu, nuts, or gentle pureed soups.

What to Eat When Pregnant: First Trimester

So what’s actually safe and satisfying to eat right now? It’s about listening to your body while gently guiding it toward nutrient-rich options that support both you and your growing baby.

Easy-to-Digest Proteins

If heavy meats are a no-go, there are plenty of gentle, high-protein options to lean on, like:

• Eggs (fully cooked, please)

• Nut butters

• Lentils, chickpeas, and other beans

• Oats, quinoa, and whole-grain cereals

• Soft tofu or blended protein smoothies

Many pregnant women find that warm, simple meals like breakfast bowls are easier to tolerate, and still check the nutrition boxes. Daily Harvest's plant-based breakfast delivery makes it easy to get protein, fiber, and comfort all in one bowl.

The Cinnamon + Banana Bowl, for instance, delivers comforting flavor and key nutrients like protein in one gentle, nourishing dish. This includes oats, sweet potato, cinnamon, and a bliss-boosting dose of reishi mushrooms. It’s easy to eat and even easier to love

Folate- and Iron-Rich Foods

Folate and iron are the power duo of early pregnancy. To get both, reach for:

• Leafy greens (spinach, kale)

• Beans + lentils

• Citrus fruits

• Iron-fortified cereals

• Pumpkin seeds, nuts, and dried fruit

Try layering greens into smoothies, sprinkling pumpkin seeds on salads, or opting for prepared meals for specific dietary needs to make it easier to get what your body actually needs, without standing over a stove.

Ginger and Hydrating Foods for Nausea

If nausea is taking the fun out of eating, keep things light, cool, and calming:

• Sip ginger tea, ginger chews, or try incorporating ginger into smoothies

• Frozen fruit or fruit-based smoothies can ease queasiness and hydrate at the same time

• Cold cooked grains like oats or brown rice bowls with gentle flavors often go down easier than hot, aromatic meals

• Water-rich vegetables (like cucumber or celery) can help meet your fluid needs when drinking plain water feels impossible.

Daily Harvest’s smoothies are a game-changer when nausea hits. They’re hydrating, nutrient-rich, and come in gentle flavor profiles that are easy on a sensitive stomach. The Strawberry + Peach smoothie is a customer favorite. It features sweet strawberries, juicy peaches, and creamy bananas blended with oats and flax for a satisfying sip that tastes like sunshine.

Safe Seafood and Omega‑3s for Baby's Development

Let’s talk about omega-3s,  specifically DHA and EPA, two essential fatty acids that support your baby’s brain and eye development. These are found in fatty fish like salmon, sardines, and anchovies—and they’re totally safe to eat in pregnancy (in moderation).

Best Practices for Seafood in the First Trimester

• Safe fish - salmon, trout, anchovies, sardines, haddock

• Avoid - high-mercury fish like shark, king mackerel, swordfish, and tilefish

• Aim for - 2 servings (8–12 oz) of low-mercury seafood per week

• Bonus tip - if fish isn’t your thing, some prenatal supplements you can take include DHA.

Pairing seafood with fiber-rich vegetables or grains is a great way to stay full, fueled, and focused on what matters most: healthy development.

Supplements and Label Smarts

Yup, even the most balanced diet can’t do it all, especially in the first trimester, when nausea, fatigue, and aversions are working overtime. Enter: the prenatal vitamin.

What to Look For in a Prenatal Supplement:

• At least 400–800 mcg folic acid

• Iron (27 mg daily is recommended)

• Vitamin D and calcium

• Iodine, choline, and ideally DHA

• Third-party tested for quality and absorption

Check that your supplement doesn’t go over 100% of the recommended daily value; more isn’t always better.

When reading food labels, also keep an eye out for:

• Pasteurized dairy and juice

• Fortified cereals and plant milks (for iron, vitamin D, or B vitamins)

• Minimal added sugar or sodium

Smart label literacy makes everyday choices easier—and safer.

Foods to Limit or Avoid

There’s a lot of advice out there on what not to eat during pregnancy, and it can quickly feel overwhelming. We’re not here to instill fear or strip the joy out of food. We're here to help you feel confident in your choices, starting with what’s worth being mindful about in the first trimester.

Caffeine, Deli Meats, and Unpasteurized Items

Some foods carry a higher risk of foodborne illness or may interfere with your baby’s development. Here’s what doctors generally say to limit or skip, especially in the early weeks:

• Caffeine - Limit to under 200 mg per day (about one 12 oz coffee). Decaf, teas, and matcha can be gentler alternatives.

• Deli meats + soft cheeses - Unless they’re heated to steaming hot or labeled pasteurized, it’s best to avoid them to reduce risk of listeria.

• Raw or undercooked eggs, meat, and seafood – These can carry harmful bacteria like listeria, which can be risky during pregnancy when your body’s defenses are dialed down.

• Unpasteurized dairy - Always check labels—milk, cheese, and yogurt should be pasteurized.

The good news? There are plenty of safe, satisfying swaps that don’t sacrifice taste or texture.

How to Read Labels and Make Smart Swaps

Food labels can be your secret weapon. When reading them during pregnancy, here’s what to look for:

• Pasteurized dairy and juices

• Fortified cereals and grains (with iron, folate, or calcium)

• Minimal added sugar and sodium

• Simple ingredient lists with whole foods you recognize

If a product makes bold health claims but has 20+ ingredients you can’t pronounce, it’s a pass. And if it supports your nutrition goals, makes you feel good, and fuels your day? That’s a yes!

First Trimester Meal Ideas

Not all pregnant women wake up craving scrambled eggs and sautéed vegetables. Sometimes, you’re surviving on crackers and ice water—and that’s okay. But when you can eat, here are some meals that work with your symptoms, not against them.

Breakfasts for Morning Sickness

Let’s be real: morning sickness rarely sticks to the morning. To get something in your stomach that helps—not hurts—try:

• Oatmeal with banana + almond butter (calming and energizing)

• Smoothies with berries, spinach, and plant-based protein

• Toast with avocado or nut butter + sliced fruit

These options are easy on the belly, but still deliver the nutrients your body and baby need to start the day right.

Nutrient-Dense Snacks to Keep Energy Up

Snacks are essential in the first trimester—not just to fight nausea, but to support steady blood sugar and avoid that mid-afternoon crash. Reach for snacks that balance protein, fiber, and healthy fats:

• A handful of nuts and dried fruit

• Apple slices with almond butter

• Whole grain toast with hummus or smashed avocado

When you want something that feels like a treat but works like fuel, Daily Harvest’s Bites are the move. The Nutty Banana Bread flavor is a cozy combo of ripe bananas, almond flour, oats, and crunchy almonds — all in a bite-sized snack that’s gluten-free, dairy-free, and sweetened naturally with dates.

They’re great straight from the bag (no prep, no cleanup), and come in a variety of craveable flavors for whenever you need a little energy or something to satisfy your sweet tooth.

Tips for Eating When You Have Food Aversions

Food aversions can sneak up out of nowhere (why does chicken suddenly smell like that?), and they’re totally normal. But it can be frustrating when the foods you used to love are now off-limits.

Here’s how to make peace with your plate, even if everything smells a little… off:

• Don’t panic - Your baby is resilient. Focus on getting calories, then nutrients as tolerated.

• Switch to textures you tolerate: Can’t do meat? Try soft-cooked lentils or blended soups with plant-based protein.

• Cool it down - Cold or room-temperature meals can be easier to eat and less aromatic.

• Try smaller, more frequent meals - This reduces nausea and keeps you energized.

• Listen, then lead - If your body wants toast with peanut butter, go with it, then maybe sneak in a smoothie later with spinach and calcium-rich almond milk.

Daily Harvest Is Here for Every First Trimester Bite

The first trimester is full of surprises—from sudden cravings to “can’t-even” food moods. Whether you’re grazing on snacks, sipping smoothies, or just doing your best with toast and tea, every small choice adds up.

Daily Harvest makes it easier to eat well with our ready-to-go breakfast, snacks, and smoothies that are thoughtfully crafted for how you feel right now. Pick and choose your favorites or go with our New Parent Support Box so you leave the heavy lifting to us.  Real ingredients. Real nourishment. No prep required.

You’re already doing great. We’re just here to help you feel even better, one nourishing bite at a time.