Early Pregnancy Nutrition Guide
Early Pregnancy Nutrition GuideFirst Trimester (0–12 Weeks)
Why early pregnancy nutrition matters
The first trimester is critical for fetal neural tube and organ development. It’s not about eating for two, but eating right: folate, iron, calcium, quality protein, and Omega-3 are essentials, while high-risk foods should be avoided.
Key nutrients
Folate
Prevents neural tube defects. Best started pre-conception and continued through the first trimester.
Iron
Supports blood volume expansion and prevents anemia. Pair with vitamin C for better absorption.
Calcium + Vitamin D
Essential for fetal bone development and maternal bone health.
Protein
For tissue building and hormones. Sources include fish, poultry, eggs, beans, tofu.
Omega-3 (DHA)
Supports brain and eye development. Choose low-mercury fish like salmon, sardines.
Foods to avoid
- Raw/undercooked items (sashimi, runny eggs, unpasteurized milk)
- High-mercury fish (swordfish, shark)
- Alcohol
- Caffeine >200 mg/day
Nausea-friendly tips
-
Small, frequent meals
- Dry-before-wet: crackers before fluids
- Choose mild-flavor, low-odor foods
FAQ
Do I need to eat for two?
No. Calorie increase is minimal in the first trimester. Focus on nutrient-dense foods.
Can vegetarians get enough nutrients?
Yes, with beans, tofu, eggs, dairy, and supplements (iron, B12) as advised.
Aug 13,2025