8 Best Foods for the First Trimester
Plus, three of my favorite recipes at the end!
Oh, the first trimester! One that can be so joyful with the news of a new baby and so miserable if you battle nausea and food aversions. If you’re one of the lucky few who doesn’t experience the downsides of the first trimester, you’re a hero! But if you’re like me, who battles an 8-week hangover, welcome. 🙃
I’m sharing with you the best foods for the first trimester. They are both easy to prepare and eat as well as incredibly nutrient-dense so you can avoid the Oreo and Dorrito cravings. These are whole foods, which have protein, fat, and carbohydrates, are minimally processed, and offer micronutrients.
Ideally, you’re getting your meat and dairy from grass-fed cows, chickens, pork, etc. And your eggs from pasture-raised hens. Try to buy the best you can afford and you’ll be much better off than ignoring your nutrition. If you want to learn more about the impact of whole foods on pregnancy take a look at my article here.
Alrighty, let’s grab the notepad and dive in!
My Favorite Foods for the First Trimester
Eggs
Eggs are amazing. They are a superfood, especially in pregnancy. They contain protein, fat, and essential micronutrients. The yolk contains choline, DHA, folate, B vitamins, antioxidants, and trace minerals.
These nutrients contribute to a variety of bodily functions such as:
Brain development and memory
Crucial eye and vision development
Fertility and hormone balance
Eggs are also wonderful because they can be eaten in many ways. Whether they’re scrambled with cheese on top or left yolky and sopped up with a piece of sourdough bread, you really can’t go wrong. They make a great breakfast when you’re sick because they have fat and protein and come together quickly.
Speaking of runny yolks, if you’ve ever heard that eating raw eggs is dangerous during pregnancy, I’d like to give a bit more information about that. The food guideline that tells women to avoid raw eggs comes from a concern about salmonella poisoning. But, the data tells us that there is only a 1 in 12,000 to 1 in 30,000 chance of getting sick. And there is an even smaller chance of getting sick if you choose farm and pasture-raised eggs. So, if the only way you can eat eggs is on the runny side, it might be worth it so you don’t miss out on the incredible benefits of eggs.
Pasture-raised eggs are more nutrient-dense, sporting 30% more Vitamin A, twice as much Vitamin E, 2.5x more Omega-3s, and 3-6x more Vitamin D, than the conventional egg sold in the store. So, quality does matter. If you have access and can afford to buy pasture-raised eggs, you should. But, if that’s not the case for you, buy the best you can afford and eat them as often as sounds good.
Full Fat Yogurt
I love yogurt when I’m pregnant. Not only does yogurt have a good amount of protein, fat, and carbs, but yogurt can also be a probiotic – fermented food – if you buy Greek yogurt. The combination of fat, protein, and carbs satiate hunger and balance your blood sugar.
Yogurt contains fat-soluble vitamins A, D, K, and E, certain B vitamins, and iodine. Vitamin K2 in particular, is necessary for metabolizing — using — minerals in the body. Essentially this means that when you eat yogurt, it directly affects your bone and teeth health. Vitamin K2 also helps with insulin sensitivity, which means it helps maintain normal blood sugar.
The best part about yogurt? It’s SO easy. First thing in the morning or mid-afternoon, yogurt can help stave off first-trimester nausea in a jiffy. The sourness can often nip nausea in the bud and the protein can help calm your stomach.
Liver
Ok, now before you bounce off my page, hear me out! Liver is God’s multivitamin. Liver is a rich source of choline, heme iron, vitamin B12, and fat-soluble vitamins A, D, K, and E. And liver’s B12 concentration is 200x more concentrated than a serving of beef or chicken
Now I’m not going to tell you that liver is easy to eat when you’re nauseous but if you can tolerate liver in a capsule, you can ensure you’re getting a great source of essential nutrients even if you’re eating very little other food. The heme iron in liver is essential because it’s the easiest to use in the body and doesn’t cause constipation. So, if your doctor or midwife is concerned about your iron levels, taking a liver supplement is a great place to start.
So, while I’m not encouraging you to eat liver and onions in the thick of pregnancy nausea, I am encouraging you to supplement with liver when you’re able to. A good liver supplement can go a long way in supporting your nutritional needs when the rest of your diet is lacking.
Bone Broth
Bone broth is another super food because it provides protein and fat and is rich in vitamins and minerals. It provides iron and zinc, which is easily used by your body. It’s rich in B6, which many women in the United States are deficient in. Because it’s so rich in vitamins and minerals you can think of bone broth as an electrolyte drink with protein!
Bone broth also provides an important amino acid, glycine. Glycine is involved in your baby’s DNA and collagen synthesis while developing his connective tissue, organs, and skin. And your body desperately needs collagen to grow your uterus.
Bone broth can be sipped on when nothing else sounds good or added to soups to enhance a meal's nutritional value. Overall, bone broth is a great food for your first trimester and beyond.
Fermented Foods - sauerkraut, pickles, beets, etc.
Fermented foods are a gift of ancient wisdom. When we didn’t have refrigeration, fermentation was used to preserve food for the winter. We now know that the byproduct of fermentation is probiotics which are essential to overall health.
These days, you can buy a probiotic supplement but did you know that 1 tbs of homemade sauerkraut juice has over 1 trillion CFUs of probiotics?? Most conventional probiotic supplements only have in the billions and the good ones can cost a fortune. Making your own fermented foods at home is not only cost-effective but it’s better for you.
But, what does this have to do with food for the first trimester? Salt! How many of us crave something salty when nothing else sounds good? I truly believe that God gave us that craving for a reason and instead of eating chips, which have no nutritional value, try eating something fermented! Whether it’s sauerkraut, pickles or other fermented vegetables, the salty crunch might be just what you’re looking for when nothing else sounds appetizing.
Smoothies
Smoothies are another easy way to pack in nutritional value, disguised by the berry yumminess that smoothies offer. You can easily pack protein, fat, vitamins, and minerals into a smoothie and cause no stomach upset. They come together quickly; even if you only take a few sips, it might be an easy win.
My favorite smoothie recipe is
1 cup of berries
A handful of spinach
1 cup full-fat coconut milk
2-4 tbs collagen powder
2 tbs hemp heart seeds
A splash of maple syrup
This combination keeps me full and is so refreshing and easy to drink.
Roasted Sweet Potatoes
Roasted sweet potatoes are a staple in my house at all times of year but I especially love them when I’m pregnant. They make an easy sheet-pan prep meal which can last all week. Plus they’re packed with vitamins and minerals to help your body and baby grow well.
I’m not one to say that sweet potatoes are better than white potatoes but I love them because I can get a carb hit while still getting in a nutrient-dense meal. Sweet potatoes are rich in vitamins C and A and their fiber promotes gut and bowel health.
So if you’re craving carbs to quiet first-trimester nausea, sweet potatoes are a great option.
Sourdough Bread
Speaking of carbohydrates, how many of us just want to eat bread in the first trimester? Sourdough bread is another great option to satisfy that craving while keeping the nutritional value high. Sourdough bread baking is pretty popular, at the time of writing, but it’s also the way bread has traditionally been made before conventional yeast was introduced to the market.
Making your bread into a sourdough fermented loaf takes grains and makes them more digestible and nutritious while increasing the nutritional value. Some studies suggest that consuming sourdough bread vs. conventional bread allows you to absorb iron, zinc, and magnesium in higher quantities. Plus, if you eat foods high in vitamin C or acidic foods alongside your sourdough, you will increase nutrient absorption even more.
Eating In The First Trimester Can Be Enjoyable
I hope you see that you can still meet nutrient requirements while still eating simple food. The first trimester can be challenging, especially if you’ve got fatigue, nausea, and caring for other children. These best foods for the first trimester are suggestions and not the end all be all. Maybe only one will work for you but even just one of these suggestions is packed with nutrition!
And just remember, the nausea will pass. Also even if you can’t stomach any of these food ideas, you will most likely get back to being able to eat a nutrient-dense diet. God created your body to work so trust in His divine plan. Nourish your body when you’re able, and let God do the rest.
Three Favorite Recipes for Early Pregnancy
These recipes are wonderful beyond early pregnancy but I especially appreciate them when I’m nauseous and nothing else sounds good. The “Lara” bars hit my sweet tooth without raising my blood sugar too much. The sweet potatoes meet the carb craving and the eggs give protein and essential nutrients. And the bell pepper boats are so crunchy and satisfying.
If you try these recipes, leave a comment down below and let me know what you think!
Homemade “Lara bars”
25-30 pitted Medjool dates
1.5 cups of nuts (any variety and combination, I prefer a mix of cashews and walnuts)
Add 1 cup of nuts to a food processor and blend on high until ground
Next, add dates and remaining nuts and blend on high until a smooth ball is formed (this may take two high rotations)
Line an 8x8 baking dish with parchment paper and smoosh the date mixture into the pan in an even layer.
Chill in refrigerator until firm
Cut into desired shapes, I do about 8 rows cut in half.
Eat as a snack or after-dinner dessert. Enjoy!
Bell Pepper Boats
1 red/orange/yellow bell pepper
1 slice of extra sharp cheddar cheese (or cheese of choice)
1-2 slices nitrate/nitrite free cold cut turkey or chicken
1tsp of Dijon mustard
Slice baller pepper in half, layer meat, cheese, mustard
Enjoy!
Roasted Sweet Potatoes with Egg
3 sweet potatoes (for multiple meals)
2 eggs (per meal)
Homemade ranch dressing or clean store-bought
1 tsp paprika
1 tsp garlic
1 tsp salt
1 tsp pepper
Turn on the oven to 425
Clean and chop sweet potatoes into ½ inch cubes (you can peel the sweet potato if you prefer)
Place sweet potatoes on the baking sheet and lightly oil
Sprinkle seasonings and toss sweet potatoes
Roast in the oven for 20 minutes, turn over sweet potatoes, and cook another 10-15 minutes until they are soft and caramelized
While sweet potatoes finish roasting, cook your eggs however you prefer. I prefer a medium sunny-side-up egg.
When all is ready, assemble sweet potato, eggs, and ranch dressing. Enjoy!
