What to eat when…
What Should I Eat in the First Trimester?
In the first trimester, focus on folate-rich foods, gentle proteins, and whatever you can actually keep down — small, frequent meals beat big ones. Getting something in matters more than perfection right now.
Early pregnancy nutrition has two goals: enough folate (critical for baby's neural development) and managing nausea. Your prenatal vitamin covers the gaps on rough days.
Folate: leafy greens, legumes, citrus, fortified cereals.
Gentle protein: eggs (cooked), yogurt, beans, chicken.
Easy carbs for nausea: crackers, toast, rice, potatoes.
Sip fluids steadily; dehydration worsens nausea.
Don't stress about a perfect plate — appetite usually improves in the second trimester.
Common follow-ups
How many extra calories?Usually none needed in T1 — quality over quantity.
Still no appetite?Eat little and often; see the "nothing sounds good" guide.
Avo builds you a first-trimester safe-food list you can actually stomach.Personalized to your week, with folate and nutrient tracking in the background.