First trimester pregnancy diet: 1 to 3-month pregnancy diet chart and meal plans

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Created with Hector Chapa, MD, FACOG, Clinical Assistant Professor of Obstetrics and Gynecology, USA

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In a nutshell

In addition to supplements prescribed by your healthcare provider, future moms should include essential nutrients like folic acid, iron, and calcium in their diet. Eating small, frequent meals; staying hydrated; and avoiding mercury-rich foods, raw meats, and excessive vitamin A can help manage pregnancy symptoms and lower health risks.

The first trimester may seem one of the most challenging times during the entire pregnancy.  With all the physical and hormonal changes a future mother starts to experience, she should also maintain a healthy diet for the baby to properly develop. 

Fortunately, there is no need for pregnant women to worry about keeping a strict diet. With so much information available and myths dispelled, future mothers can enjoy their pregnancy and rest assured that both they and their babies will get enough nutrients and still be able to eat food they like.

This article will guide you through the essential nutrients for this stage of pregnancy and those that can help mitigate risks such as certain birth defects, low birth weight, and maternal health issues.

Importance of a healthy diet in the first trimester

The first trimester of pregnancy causes major changes in a woman’s body to accommodate the developing baby. Proper nutrition at this stage is crucial for the following:

  • Supporting the rapid cell division and fetus organ formation.
  • Supporting the mother’s health, reducing the risk of anemia and gestational diabetes.
  • Helping alleviate common pregnancy symptoms like nausea and fatigue. 

Nutritional requirements during early pregnancy

A nutritional diet doesn’t always mean eating only specific products. But, including foods that contain essential nutrients is a good way to support your and your baby’s health. Below is a first trimester pregnancy food chart to help you figure out what foods you may want to consider including in your diet.

Chart detailing essential nutrients, their sources, and benefits during early pregnancy.

First month pregnancy food chart

The first month of pregnancy sets the stage for the following months. That’s why it is the best time to improve your nutrition. Here is the list of nutrients to focus on for the first month:

  • Folic Acid: Leafy greens, legumes, fortified cereals.
  • Iron: Lean meats, spinach, beans.
  • Calcium: Dairy products, fortified plant milks, leafy greens.
  • Protein: Lean meats, eggs, dairy, legumes.
  • Omega-3: Fatty Acids: Fatty fish, flaxseeds, walnuts.

Folic acid: leafy vegetables, legumes, fortified cereals.

Folic acid is essential, and there are plenty of foods to find it in. Fetal development requires folate to make healthy new cells and DNA as key cell-building blocks. Folate also helps to form normal red blood cells and amino acids.

The CDC recommends starting folic acid supplements one month before becoming pregnant and continuing for the first three months of pregnancy. It’s recommended for pregnant women to take 400–800 micrograms of folic acid per day.

Iron: lean meats, spinach, beans

Pregnant women require more iron and folic acid to meet both their and their baby’s nutritional needs. Lack of iron during pregnancy may have potential negative impacts on the mother’s health, causing pregnancy complications and fetal development. It is recommended to take 1,040 mg milligrams of iron per day.

Calcium: dairy products, fortified plant milks, leafy greens

Calcium is essential for the healthy development of a baby’s bones and teeth. It also boosts muscle, heart, and nerve development. 

It is advised to consume 800 mg/day of calcium during pregnancy. 

Protein: lean meats, eggs, dairy, legumes.

Additional protein is essential for a healthy pregnancy, as the expansion of blood volume and growth of the maternal tissues require more protein. 

The recommended dose for pregnant women is a minimum of 60 grams of protein per day, accounting for about 20–25% of the calorie intake.

Omega-3 fatty acids: fatty fish, flaxseeds, walnuts

Adequate consumption of omega-3 fatty acids is vital for a baby’s brain and retina development. Omega-3 fatty acids may also be helpful in determining the length of gestation and preventing postpartum depression. 

The dietary goal for omega-3 fatty acids is 650 mg per day.

Second month pregnancy food chart

Your baby at this stage is still very small and starting to develop a digestive tract, eyes, ears, nose, tongue, and skin. Keeping all the nutrients mentioned above, you may also want to add the following foods into your diet during the second month of pregnancy:

  • Vitamin D: fortified dairy products, fatty fish, egg yolks, sunlight exposure.
  • Fiber: whole grains, fruits, vegetables, legumes.
  • Vitamin E: sunflower seeds, raw almonds.
Chart highlighting vitamin D, fiber, and vitamin E as essential nutrients in the second month of pregnancy.

Vitamin D: fortified dairy products, fatty fish, egg yolks

Vitamin D is crucial for the absorption of calcium and phosphorus, supporting the baby’s bone development. It also boosts the mother’s immune system and mood. 

It is recommended to consume 600 international units (IU) per day.

Fiber: whole grains, fruits, vegetables, legumes

Fiber helps maintain a healthy digestive system and prevent constipation, which may occur during pregnancy. It also helps control blood sugar levels. 

The recommended daily intake is 25–30 grams per day.

Vitamin E: sunflower seeds, raw almonds

Vitamin E, when combined with vitamin C, can be helpful in reducing the risks of miscarriage and preeclampsia—high blood pressure that may occur in some pregnant women. 

The recommended daily intake of Vitamin E in pregnancy is 22–30 mg.

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Third month pregnancy food chart

By the end of the third month, all of your baby’s major organs are formed. They also have arms, hands, unique fingerprints, feet, and toes. Your baby can also open and close its fists and mouth. 

You are now probably feeling better, with the nausea gone and more energy than in the previous two months.

Nutritional needs during the third month of pregnancy are the same as with two previous ones, the only difference is that the dosage may differ. Please always consult a healthcare professional to identify your nutritional requirements and get personal guidance on recommended dosage.

Chart showing important nutrients like folic acid, iron, calcium, protein, vitamin D, omega-3 fatty acids, fiber, and vitamin E needed in the third month of pregnancy.

First trimester meal plan

Now, let’s explore a detailed first trimester pregnancy meal plan with the above-mentioned nutrients.

Image shows a sample meal plan for the first trimester with options for breakfast, snacks, lunch, dinner, and additional snacks.

Breakfast

  • Oatmeal topped with fresh berries and a drizzle of honey.
  • Whole grain toast with avocado and a sprinkle of chia seeds.
  • Smoothie made with spinach, banana, Greek yogurt, and a splash of fortified almond milk.

Snack

  • Nuts such as almonds or walnuts.
  • Fruit salad with a mix of citrus fruits and berries.
  • Yogurt with granola and sliced fruits.

Lunch

  • Grilled chicken salad with mixed greens, cherry tomatoes, and a lemon vinaigrette.
  • Quinoa bowl with black beans, corn, diced bell peppers, and a squeeze of lime.
  • Lentil soup with a side of whole grain bread.

Snack

  • Carrot sticks with hummus.
  • Apple slices with peanut butter.

Dinner

  • Baked salmon with a side of steamed broccoli and brown rice.
  • Stir-fried tofu with mixed vegetables and quinoa.
  • Spaghetti with marinara sauce and a side of roasted Brussels sprouts.

Snack

  • Milk with a dash of cinnamon.
  • Whole grain cereal with fortified plant milk.
  • Bowl of berries with a spoonful of Greek yogurt.

What fruits are beneficial during pregnancy and why?

Expecting mothers may consider adding some fruits to their diet as a snack, since some well-known fruits are rich in essential nutrients and can help support the baby’s and mother’s health during the entire pregnancy journey. Here is a pregnancy fruit chart for the first trimester:

  • Apples: high in fiber, which helps regulate a woman’s digestion and prevent hemorrhoids.
  • Citrus: opt for lemons and oranges, since they are high in vitamin C, which is responsible for helping your baby’s bones grow properly. Citrus is also effective in fighting morning sickness during pregnancy.
  • Bananas: they contain a lot of potassium, which helps regulate the fluid and blood pressure in a woman’s body.
  • Watermelon: as a superfood, watermelon is rich in vitamins A, C, B6, potassium, and magnesium. Watermelon helps relax muscles, fight morning sickness, and prevent dehydration.
Infographic showing beneficial fruits during pregnancy, highlighting citrus, watermelon, apples, and bananas with their health benefits.

Tips for a healthy first trimester diet

Don’t worry if you can’t always meet your dietary needs or make healthy daily food choices. Sometimes, pregnancy complications like fatigue, morning sickness, and food aversions make eating a nutritious diet incredibly hard. Here are a few ways you can consider to reach your goals a bit more easily:

1. Stay hydrated

Aim for at least 8–10 glasses of water a day. If you can’t drink enough water, you can also drink other beneficial fluids like herbal teas, milk, and diluted fruit juices.

2. Eat small, frequent meals

Managing nausea is easier when you eat small, frequent meals instead of three large ones. That is because this helps keep blood sugar levels stable. So you may want to consider adding bland, easy-to-digest foods like crackers, toast, and bananas to your diet for easy snack options throughout the day.

3. Limit caffeine intake

It is best to reduce caffeine consumption to less than 200 mg per day, which is about one 12-ounce cup of coffee. You can also choose healthier sources of caffeine like tea, including green, matcha, and Earl Grey tea.

4. Include fiber-rich foods

These may include fruits, vegetables, whole grains, and legumes, which help prevent constipation. Foods like apples, berries, broccoli, beans, and whole-grain bread are great sources of fiber.

Photo of a healthy meal plate with greens, avocado, chickpeas, corn, and other nutritious ingredients.

Foods to avoid during the first trimester

During the first trimester, it’s crucial to maintain a balanced and safe diet, focusing on nutrient-dense foods and avoiding those that could pose risks to your developing baby. 

Aside from foods on the list, it is best to consult a doctor to verify what products are not recommended in your case. Here is a general list of products to avoid during pregnancy:

1. Foods high in mercury

Fish like swordfish, shark, king mackerel, and tilefish could be harmful to your baby’s growing nervous system. That’s why it is best to opt for low-mercury fish like salmon, catfish, shrimp, and canned light tuna.

2. Raw or undercooked seafood

Sushi, sashimi, ceviche, and raw oysters can contain harmful bacteria and parasites that can lead to infections like listeriosis and toxoplasmosis.

3. Undercooked or raw meat and poultry

Rare steaks, undercooked hamburgers, and pink poultry may harbor bacteria like E. coli, Salmonella, and Listeria, so it is best to avoid both raw and undercooked meat.

4. Alcohol

According to the American College of Obstetricians and Gynecologists (ACOG), there is no known safe amount of alcohol to consume during pregnancy. This includes any amount or type of alcohol and applies to every stage of pregnancy, even before a woman knows she is pregnant.

5. Excessive vitamin A

Vitamin A is crucial for mother’s health, but consuming an excessive amount through multivitamins or supplements may lead to birth defects.

Photo of a pregnant woman touching her belly.

Questions from the Femia community

Can I maintain my vegetarian/vegan diet when pregnant?

Even though plant-based diets may cause the risk of nutritional deficiencies such as proteins, iron, iodine, omega-3, and vitamin B12, modern evidence shows that well-planned vegetarian and vegan diets crafted by specialists may be considered safe during pregnancy.

Can I eat a low-carb diet when pregnant?

Going on a low-carb diet during pregnancy can affect your baby's weight and development. A woman's body needs more nutrients and food to support two organisms, so consulting a healthcare provider is essential to ensure you can maintain both your and your baby's health.

Can I take supplements instead of eating certain foods?

Supplements are a good choice when a future mother can't get enough nutrients from a typical diet. However, in most cases, it is best to have a nutritional diet and use supplements to fill gaps. Always consult your healthcare provider before taking any supplements.

How much weight should I gain in the first trimester?

Weight gain can vary, but usually women gain about 1 to 4.5 pounds during the first trimester. It is best to focus on having a nutritional diet instead of tracking weight gain closely.

Is it normal to have food aversions during the first trimester?

Yes, many women experience food aversions, especially during the first trimester. You can find healthy alternatives that you can tolerate.

The bottom line

Eating enough nutrients during pregnancy is crucial for ensuring your health and the health of your growing baby. Consider adding foods from our chart for a one- to three-month pregnancy meal plan to ensure your diet is well-balanced and rich in all the microelements your body needs. Remember that no diet is perfect, and it’s okay to have cravings and treat yourself with something delicious from time to time. Please always consult with a doctor to get personalized recommendations.

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