First Trimester
Weeks 1-13 of pregnancy. A crucial time for early fetal development.
General information only — not medical advice. Nutrition needs vary by person and pregnancy. Talk to your clinician, midwife, or dietitian about your own situation.
Recommended
- Leafy Greens & Folate-Rich Foods Spinach, kale, lentils, and fortified cereals. Folate is crucial for preventing neural tube defects in early development. Source: American College of Obstetricians and Gynecologists (ACOG)
- Ginger & Peppermint Natural remedies that can help soothe morning sickness and nausea common in the first trimester. Source: American Pregnancy Association
- Pasteurized Dairy Milk, cheese, and yogurt provide essential calcium and vitamin D for the baby's growing bones. Source: Mayo Clinic
- Lean Proteins Well-cooked chicken, lean beef, and eggs. Protein supports fetal tissue growth, including the brain. Source: World Health Organization (WHO)
Foods to avoid
- Raw or Undercooked Seafood Risk of Listeria, Salmonella, and parasites which can cross the placenta. Source: FDA
- Unpasteurized (Raw) Milk and Cheeses High risk of Listeria infection, which can cause severe complications. Source: CDC
- High-Mercury Fish Shark, swordfish, king mackerel. Mercury can impair the baby's developing nervous system. Source: FDA & EPA
General information only — not medical advice. Nutrition needs vary by person and pregnancy. Talk to your clinician, midwife, or dietitian about your own situation. See also the full disclaimer and the pregnancy diet notes.