what to eat when pregnant first trimester
  • Home
  • Blog
  • What to Eat During the First Trimester of Pregnancy

What to Eat During the First Trimester of Pregnancy

By Teddyy 17 May 2024
Click to rate this post!
[Total: 1 Average: 4]

Pregnancy brings a lot of changes. The sudden attention from people, dealing with changes in your hormones, routine, diet and whatnot! It can be overwhelming at times, and with the symptoms of pregnancy like morning sickness, nausea and fatigue, it is normal to wonder if changes in diet can help you.

Yes, following a proper, nutritious diet can help you deal with pregnancy symptoms and support the baby’s development. In this blog, let’s help you understand what to eat when pregnant first trimester and what not to eat.

Importance of Nutrition in the First Trimester

It is crucial to pay attention to what you eat when pregnant first trimester, as this is a sensitive and important phase of development for your baby.

  1. Fetal Development: In the first trimester, your baby’s major organs and body systems start taking shape. It’s crucial to get the right nutrients like folic acid, iron, and calcium for your baby’s growth.
  2. Supporting Maternal Health: Pregnancy can be tough on your body. Eating well helps keep you healthy and gives you the strength and nutrients needed for a healthy pregnancy.
  3. Reducing Complication Risks: Good nutrition lowers the chances of problems like preeclampsia, gestational diabetes, and low birth weight, keeping you and your baby safer.
  4. Relief from Nausea and Vomiting: Morning sickness is tough, but eating small, easy-to-digest meals can help ease it. Don’t worry if you can’t eat a lot; the key is to keep nutrients coming in.
  5. Preventing Deficiencies: Making sure you get enough folate, iron, calcium, vitamin D, and omega-3s is vital. It protects both you and your baby from serious issues during pregnancy.

Essential Foods to Eat in the First Trimester of Pregnancy

Your first trimester pregnancy diet plays a vital role in dealing with the symptoms of pregnancy as well as the baby’s development. Here are some foods to eat when pregnant first trimester to nourish you and your baby.

  1. Adding ginger, citrus fruits like lemon and orange, and mint can help you combat nausea and morning sickness.
  2. Green leafy vegetables, legumes like peas, beans, and lentils, and citrus fruits are rich in folic acid to aid neural tube development.
  3. Eating mango during pregnancy first trimester is also a great way to ensure you get enough folate.
  4. Seafoods like fish and shrimp, legumes, and fortified food like cereals and grains are good sources of iron to increase blood volume during pregnancy.
  5. Consuming pineapple during pregnancy first trimester is also a great way of ensuring your iron needs are met.
  6. Include dairy products like milk, curd and cheese, green leafy vegetables, sesame seeds and almonds in your first trimester pregnancy diet to ensure you get enough calcium for bone development.
  7. Staying hydrated is essential during pregnancy as it helps maintain amniotic fluid levels, supports increased blood volume, prevents urinary tract infections, and aids digestion. You should aim to drink at least 8-10 cups of fluids per day, primarily water.
  8. Other hydrating options include herbal teas, coconut water, and diluted fruit juices.

Our Products

Teddy Easy

Teddyy Easy Diaper Pants

Teddy Easy

Teddyy Super Tape Diapers

Teddyy Easy

Teddyy Premium Diaper Pants


Our Products

First Trimester Pregnancy Food Chart

A balanced diet in the first trimester is crucial for fetal development, supporting organ formation and reducing the risk of birth defects. Nutrient-rich foods help alleviate common pregnancy symptoms like nausea and fatigue while providing essential vitamins and minerals crucial for maternal health. And, as we’ve already discussed, foods rich in other vital nutrients like folic acid, iron, calcium and so on are foods to eat when pregnant first trimester.

If you are still confused about what to eat when pregnant first trimester, we’re here to help! Here’s a detailed first trimester pregnancy food chart for a week that you can follow or use as a reference to prepare your own first trimester pregnancy diet chart.

Pre-Breakfast Snack Morning Breakfast/Snacks Mid-Morning Snack Lunch Dinner
Day 1
Carrot juice Wheat dosa with Tomato sabzi/ Ginger tea Tomato soup Rice with vegetable curry Roti with veggies
Day 2
A glass of turmeric milk Veggie-rich upma/10-14 pieces of mixed dry fruits Oranges Chapati with veggies Parathas with chutney
Day 3
Banana Milkshake Moongdal chilla with pudina/coconut chutney/ Lemon tea Sprouts salad Pulao with raita Dosa with sambhar
Day 4
Homemade fruit juice with pomegranate, guava, or oranges Parathas with chutney/Til ke laddu Pumpkin soup Rasam rice with papad Ragi roti with veggies
Day 5
8-12 pieces of mixed dry fruits (cashews, almonds, raisins) Veggie-rich poha/Vegetable salad (carrots, cucumber, onions) Ginger tea Lemon rice with raita Moongdal chilla with pudina/coconut chutney
Day 6
A glass of turmeric milk Idlis with sambhar/Sweet potato salad 3 to 4 cookies Chapati with veggies Dosa with sambhar
Day 7
Ginger tea Moongdal chilla with pudina/coconut chutney / Mixed fruit salad Til ke laddu Ragi roti with veggies Veggie-rich poh

Foods to Avoid in the First Trimester of Pregnancy

  1. Avoid raw or undercooked meats, seafood, and eggs to prevent bacterial contamination.
  2. Opt for pasteurized dairy products and heat deli meats thoroughly.
  3. Limit high-mercury fish and wash fruits and vegetables. Steer clear of alcohol and limit caffeine intake.
  4. Unripe papaya and grapes are some other fruits to avoid during pregnancy first trimester to avoid morning sickness, acid refluxes and other such issues.
Teddyy Diaper Products Teddyy Diaper Products

What is the Indian diet plan for pregnancy?

An Indian pregnancy diet includes balanced meals with dal, roti, sabzi, curd, and fruits, focusing on nutrient-rich foods. Read the blog for more details.

What is the basic diet for pregnancy?

A basic pregnancy diet should include a variety of fruits, vegetables, whole grains, lean proteins, dairy or dairy alternatives, and plenty of water.

What is the best breakfast for pregnancy?

A nutritious Indian breakfast for pregnancy includes options like oatmeal, poha, idli, dosa, or paratha with curd and fruits.

What Indian food is good for pregnancy?

Green leafy vegetables, lentils, whole grains, nuts and seeds are some good foods to eat when pregnant first trimester.

Teddyy Diaper Teddyy Diaper