List of Healthy Foods to eat during the first trimester of Your Pregnancy

List of Healthy Foods to eat during the first trimester of Your Pregnancy 1 #cookymom

While several women suffer from vomiting and loss of appetite in the first months of pregnancy sustaining a healthy diet is important. During this period, your body requires additional minerals, vitamins, and nutrients. Lack of nutrients may harmfully impact the baby’s growth. So mother’s really have to be careful in what they ingest. Also, gaining weight and poor eating routines can increase the possibility of birth or pregnancy complications and gestational diabetes.

However, there are several nutritious and healthy foods that you can eat during your first trimester - supposing that you can swallow everything more than saltiness and water. Proper diet is important in making sure that your baby and you will acquire all the needed and important nutrients that you need. It also allows you to easily lose pregnancy weight when you gave birth.

The foods outlined below are the most vital foods you must be eating in your first trimester. If you are making changes to your diet, it is important to consult your doctor and ask her or him what would be the best diet for you.


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Consuming three to five servings of vegetables a day preferably fresh sources will give you variety of nutrients. Also, choose veggies that are orange, red and dark green. One serving is equivalent to one cup of uncooked leafy vegetables or one-half cup cut vegetables, raw or cooked.

1. Spinach, Broccoli, and Kale

Dark green vegetables, like spinach, broccoli, and kale, contain many nutrients that pregnant woman need. These vegetables are rich in vitamin C, fiber, vitamin A, folate, Vitamin K, potassium, and calcium.

In addition, spinach, broccoli, kale and other green vegetables are loaded with antioxidants and plant compounds. These compounds are beneficial in your digestion and immune system.

Due to a high amount of fiber, these vegetables can prevent constipation. Since constipation is a very common problem for pregnant women.

Also, consuming green vegetables reduces the chance of low birth weight.

2. Carrots

Carrot is a good source of vitamin A, a vitamin that is essential in developing your baby’s teeth, bones and eyes. In fact, the carrot itself does not consist Vitamin A, but by means of carotene. The conversion of carotene to vitamin A takes place in your body. Eating carotene will not give you more Vitamin A since your body regulates the carotene conversion.

However, pregnant women should eat a moderate amount of carotene or carrots and experience its massive health benefits. Especially, in boosting your immune system.

3. Sweet Potato

Sweet potato is loaded with beta-carotene. Beta-carotene is a compound that is transformed into vitamin A. This vitamin is important for the separation of most tissues and cells and for growth.

It is recommended that a pregnant woman should intake more amount of Vitamin A. However, consuming high amounts of vitamin A from animal-based sources must be avoided because it can cause toxicity.

Furthermore, a sweet potato contains fiber that can help in improving mobility and digestive health, reducing blood sugar and increasing fullness.

4. Pumpkins and Squash

Pregnant women should eat pumpkins and squash during pregnancy period. If you steam, cook, roast and bake them, they can inhibit abdominal cramps and highly nutritious vegetables. During your pregnancy phase, pumpkins and squash are very important because they both contain a high amount of Vitamin A.

They can also lessen blood sugar, eliminate edema, eczema, and dysentery, clean up the spleen and intestine and get rid of bronchial infections.

Also, pumpkin and squash seeds are beneficial for pregnant women. Because they are rich in vitamin including zinc and protein and reduces cholesterol levels. These seeds provide lots of manganese, magnesium, phytosterols, and phosphorus that boost your immune system and improve liver functionality.

In addition, pumpkins and squash are good sources of fiber that is needed by pregnant women in order to relieve constipation.

5. Corn

The thiamin requirement rises during your pregnancy. Corn comprises thiamin that aids in developing the memory of unborn babies. It also relieves constipation since it is loaded with fiber. Eating corn during pregnancy period can defend your baby from macular degeneration and ensures that their organs are functioning well.

Similar to other vegetables, corn is also a good source of folate. Taking folic acid regularly will protect your child from having neutral malformations and birth defects like Spina Bifida.

6. Yellow Pepper

During your pregnancy period, your body undergoes many changes. You might experience oxidative damages that can cause cancer. Yellow pepper has carotenoids - it is an antioxidant that keeps you free from cancer and prevents DNA damage. It also contains ingredients makes your skin spot free because during pregnancy many women suffer from skin problems. Eating yellow pepper can beat pregnancy blues, especially when you suffer from depression and anxiety.

Moreover, yellow pepper contains a high amount of folate and rich in vitamin C. that makes your immune system stronger and prevent illnesses like a cough and cold.

7. Tomato

Aside from being delicious, tomato offers many health benefits, especially for pregnant women. Tomatoes are rich in iron and vitamin A, these vitamins will make your baby healthier. However, drinking tomato juice will improve your unborn child’s vision and hair growth. Similarly, it can also reduce body weakness and malaise, and lower blood compression.

The vitamin C found in tomato can aid in the development of teeth, gums and healthy bones. Likewise, the Alpha-lipoic acid converts glucose into vitality. Thus it will make you feel energetic during your first-trimester pregnancy.

8. Lettuce

Eating lettuce during your first trimester is essential because it delivers many minerals and vitamins. Lettuce leaf is loaded with vitamin C, vitamin A, chloride, calcium, potassium, iron, and protein.

It contains folic acid and vitamin K that is essential in reducing the incidence of birth deficiencies and hemorrhaging. The chloride found in lettuce can help you in regulating your body fluids and digestive system.

Furthermore, lettuce can also relieve constipation, which is very common for pregnant women and aids digestion.

9. Beans

Beans are loaded with folate, iron, protein, calcium, and fiber, all these nutrients are essential for pregnant women. During the first trimester of pregnancy, taking folate B-vitamins is essential, since it plays an important role in maintaining a healthy condition of the fetus and mother.

List of Healthy Foods to eat during the first trimester of Your Pregnancy 3 #cookymom

However, many pregnant women should consume the proper amount of folate or else they will suffer from low birth weight and neural tube deficiencies. In addition, consuming an insufficient amount of folate will make your child more prone to disease and infections in the future.

Furthermore, beans are rich in fiber. Also, some kinds are also rich in potassium, manganese, and iron.

Dairy Foods

During your pregnancy period, consuming extra calcium is very essential, especially for your baby’s growth and bones. In order to get enough calcium, drinking milk, eating cheese and yogurt are recommended. However, if you want to save saturated fats and calories, choose non-fat or low-fat dairy foods. If you cannot digest milk and you’re lactose

1. Milk

Milk is a good source of calcium. Thus if you did not intake sufficient amount of milk during your pregnancy phase, the fetus will fascinate calcium from the maternal bone in order to get enough nutrients. That is why consuming sufficient amount is important.

2. Cheese

Eating cheese during your first trimester is harmless since it is loaded with calcium. However, several kinds of like chevre, camembert, and brie (goat’s cheese) are dangerous to consume during pregnancy, because they grow bacteria and this can harm your baby.

Furthermore, if you want to eat more cheese during your pregnancy, it means your body needs additional calcium and protein.

3. Yogurt

Yogurt is very beneficial especially for a pregnant woman because it contains a higher amount of calcium compared to other dairy foods. Some yogurts have probiotic bacteria that support your digestive system.

In addition, if you are consuming probiotic supplements throughout your pregnancy, the occurrence of vaginal infections, allergies, gestational diabetes, and preeclampsia will be lessened.


During first trimester eating canned, frozen, dried and fresh fruits is safe. Every day you need to eat fruit that is loaded with vitamin C. however, drinking too much high-calorie fruit juice is not advisable because it does not contain fiber. Gaining unnecessary weight is not what you soon to be mommies wants, and the fact that it will add more discomfort with the coming additional weight of the growing baby

1. Apple

Eating apple can give many health benefits especially when you are carrying your baby inside your womb. According to some research and studies, you can defend your baby from inflammatory disease when you are eating apples during your pregnancy. Apple contains iron that is essential in preventing anemia.

Furthermore, this fruit eliminates lead and mercury traces found in your body. These elements can affect your unborn child because these are toxic.

2. Orange

If you are experiencing morning sickness it is very difficult to consume healthy foods. However, during your trimester it is important to consume vitamin A, calcium, Vitamin C, folate and Vitamin E to avoid birth defects.

Orange juice contains Vitamin C that is important during your pregnancy and boosts the immune system. In order to absorb more minerals, consume foods that are rich in iron.

Moreover, drinking an excessive amount of juice can lead to heartburn.

3. Banana

Banana is a good source of potassium, calcium, folic acid, and other important elements. It can also give several health benefits, especially for pregnant women. Folic acid is important for the growth of spinal cord, brain, and nerves of your developing unborn baby. Also, banana is rich in iron, which is very helpful in reducing anemic sign and producing hemoglobin.

Moreover, banana contains fibers that reduce constipation and makes bowel movement smoother. It can also boost your immune system during your pregnancy.

4. Mango

Mango is rich in vitamin A, C, B6, folic acid, iron and potassium, these nutrients are all important for your pregnancy. It is also rich in fiber that is proven helpful in preventing constipation.

However, if you are suffering from gestational diabetes don’t eat an excessive amount of mangoes, because they contain a high amount of sugar. Moreover, ripened mangoes using calcium carbide may affect your growing unborn baby, since this chemical contains phosphorus and arsenic.

Protein Rich Foods

List of Healthy Foods to eat during the first trimester of Your Pregnancy 4 #cookymom

1. Lean Meat and Poultry

Chicken, beef, and pork are good sources of protein. Aside from protein, lean meat is loaded with B-vitamins, choline, and iron which are essential during your pregnancy. During pregnancy, your blood pressure increases that is why you need to take more amount of protein because insufficient iron can cause anemia that leads to low birth weight and premature delivery.
Furthermore, it is difficult to get enough iron if you are developing a distaste to meat.

2. Eggs

Eggs are a good source of fat and protein and contain several minerals and vitamins. Eggs are also rich in choline. Choline is very important in your health and brain development.

If you consume a small amount of choline during your pregnancy, the possibility of having neural deficiencies is higher.

That is why eating a whole egg every day is recommended to avoid birth defects.

See more: Best Egg Cooker

3. Fish

Fish is a good source of zinc, iron, and protein – nutrients that are important for your child’s development and growth. The fatty acids found in fish can promote baby’s brain growth. However, several kinds of fish contain a high amount of mercury. This element is very dangerous for pregnant women. Because excessive mercury could harm your baby’s nervous system and brain development.

Whole Grains

Whole grains are loaded with essential nutrients such as magnesium, selenium, and iron. They are also rich in B-vitamins such as niacin, folic acid, vitamin B1 and B2. These nutrients are important in developing your baby’s growth.

List of Healthy Foods to eat during the first trimester of Your Pregnancy 5 #cookymom

Eating whole grain foods such as pasta, bread, cereals oats, crackers and rice during your pregnancy is very important. Also, consuming foods containing fiber can lessen the possibility of developing hemorrhoids and constipation. If possible, choose whole grain product that is made up of white flour.

Moreover, eating grains during your first trimester can increase calorie requirements.


During your pregnancy, the foods that you’ve been eating can affect your well-being and energy. It can also affect your baby’s development and health. Since nutrient and calorie requirements are increased, it is significant that you take healthy and nutrient-dense foods.

However, not gaining weight and being healthy is the key because, this will benefit you and your baby’s health after your pregnancy.

Here's an interesting infographic from

List of Healthy Foods to eat during the first trimester of Your Pregnancy

Nancy Lee

Nancy Lee

Hey there, I'm Nancy, founder and editor in chief here at Cooky Mom, and I’m absolutely in love with food and health blogs. I'm on a mission to share my insider cooking, food and health tips with all of you...

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