Must Eat Foods During Your First Trimester

Recent studies reveal that almost 70-80% of pregnant women suffer from morning sickness and dietary problems in their first trimester, so it remains challenging to maintain a balanced diet. According to the Indian Journal of Medical Research, almost 50% of pregnant women in India suffer from nutritional problems in the early stages of their pregnancy, which affect the health of the baby and mother.

During these crucial first 12 weeks, your food tastes and appetite can vary a great deal, but eating healthy can make a big difference. This guide will walk you through the five most important nutrient-rich foods during the first trimester and the tips on how to incorporate these into your diet. 

What Are First Trimester Nutritional Needs

The first trimester might seem quiet from the outside, but inside your body, remarkable development is happening at a rapid pace. Your baby's major organs begin to develop, the neural tube folds into the brain and spinal cord, and the heart starts pumping, all within these initial weeks. While all these things are happening, your calorie needs don't increase significantly during this period. Most women need around 2,000 calories a day during the first trimester, about the same as before pregnancy. 

What does change immensely is the importance of certain nutrients. During these early weeks, needs certain vitamins and minerals in higher amounts to keep your body in a healthy state. Key nutrients to look out for are listed in the table below:

Also Read: Common Questions asked during Pregnancy

Top 5 Must Eat Foods During Your First Trimester

Your first trimester is a rollercoaster of excitement and a whole lot of cravings. But what you eat now really matters! The following are the five best foods for first-trimester nutrition. They help support your baby’s early growth and keep you feeling stronger and more energized every day.

Dark Leafy Greens - Nature's Multivitamin

Dark leafy greens are referred to as pregnancy superfoods for a reason. Even if you don't want to eat a large salad during this uncomfortable period, there are numerous ways to incorporate these healthy foods into your diet in the first trimester. Spinach, kale, and methi (fenugreek leaves) are particularly good for you because they have:

• Folate: Important in preventing neural tube defects, and half a cup of cooked spinach contains 131 mcg of folate
• Iron: Needed to prevent anemia. Spinach contains approximately 3 mg of iron per half cup.
• Calcium: It is essential for bone formation, and spinach has 123 mg of calcium in every half cup.
• Vitamin C: Enhances iron absorption and supports immune function

If the texture or taste of greens becomes off-putting due to pregnancy hormones, chop them finely and mix them into rice, khichdi, or soups where they are lost and do not overpower.

Protein-Rich Foods for Building Blocks

Protein helps build your baby's growing tissues, like muscles, bones, and organs. Your body needs about 71 grams of protein per day during the first trimester, which is much more than nonpregnant women need.

The ideal foods for nutrition during the first trimester should contain several sources of protein so that you are getting all the essential amino acids. Ideal protein sources for pregnant Indian women are:

• Legumes and Dals: They consist of lentils (masoor dal), chickpeas (chana), and kidney beans (rajma). They consist of plant protein, fibre, and iron. Half a cup of cooked lentils contains about 9 grams of protein.
• Paneer (Cottage Cheese): A food that is versatile, as well as providing protein and calcium. In a cup (226g) of low-fat paneer, there are roughly 28 grams of protein, and it's a good option if you're able to eat dairy.
• Eggs: If you are consuming non-vegetarian food, eggs are actually good for you. One large egg gives you 6 grams of protein and choline, which will enhance your brain development.
• Yogurt/Curd: Yogurt provides you with protein (about 8 grams per cup) and contains probiotics that can assist with stomach issues that are commonly felt during the first trimester.

Whole Grains for Sustained Energy

Essential foods for early pregnancy health should consist of whole grains. They provide sustained energy and not the accelerated highs and lows of refined carbohydrates. Whole grains provide complex carbohydrates for steady energy, B vitamins for nerve function and energy production and fibre to combat constipation (a common first-trimester complaint). They also contain Iron and other minerals that are needed for blood production. For Indian women, excellent whole grain choices include:

• Ragi (Finger Millet): Rich in calcium (about 344 mg per 100g) and iron
• Brown Rice: Gentler on the stomach than some other whole grains
• Whole Wheat: Used in rotis and chapatis, providing familiar comfort foods
• Oats: Quick to prepare and often tolerable when nausea strikes

Vitamin C-Rich Fruits for Iron Absorption

During pregnancy, your blood volume increases by about 50%, which requires significantly more iron. However, many women enter pregnancy already low in iron, and the body doesn't easily absorb iron from plant sources. This is where vitamin C comes in. It enhances iron absorption dramatically. First trimester pregnancy foods should include vitamin C sources paired with iron-rich foods whenever possible. Excellent choices include:

• Indian Gooseberry (Amla): Exceptionally high in vitamin C, with approximately 600 mg per 100g
• Oranges and Sweet Lime (Mosambi): Familiar and generally well-tolerated, with one small orange providing 29 mg of vitamin C
• Guava: Rich in both vitamin C and fibre
• Strawberries: When in season, provide vitamin C along with folate

If citrus fruits trigger heartburn (common in pregnancy), try having small amounts with meals rather than on an empty stomach, or opt for non-citrus vitamin C sources like bell peppers or amla candy made with minimal sugar.

Nuts and Seeds for Healthy Fats

While many pregnant women worry about weight gain, healthy fats are absolutely essential during the first trimester. Your baby's brain and nervous system development depend on adequate fat intake, particularly omega-3 fatty acids and other essential fats. For Indian pregnant women, excellent choices include:

1. Walnuts: Contain omega-3 fatty acids important for brain development
2. Almonds (Badam): Traditionally given during pregnancy, providing protein and calcium
3. Flaxseeds (Alsi): Rich in omega-3 fatty acids and fibre
4. Chia Seeds: Provide omega-3s, calcium, and fibre

Even a small handful (about 30 grams) of mixed nuts daily can significantly contribute to your nutritional needs. If nausea makes eating nuts challenging, try nut butter spread thinly on crackers or mixed into smoothies.

Take the First Step Toward a Healthier Pregnancy Today!

Healthy foods for early pregnancy are very important for your own health and your baby's growth. Morning sickness and not liking certain foods can be problematic for eating, but paying attention to these five food groups, even slightly, can help you get the nutrients you need.

Each pregnancy is unique, and your individual nutritional requirements may be unique based on your pre-conception health, your dietary preferences, and your medical history. At Apollo Spectra, our experienced gynaecologists and nutritionists can provide personalised recommendations for your case, guiding you through the nutritional issues of early pregnancy.