First of all, Congratulations on Your Pregnancy! The first trimester is an exciting, yet sometimes challenging, time. With so many changes happening, it’s important to take care of yourself and your growing baby.

The first trimester can be challenging, and it's important to set realistic expectations for yourself. Around half to two-thirds of pregnant women experience morning sickness, so if plain carbs are all you can manage right now, that's perfectly okay! Do your best, and if nausea or other symptoms are making things difficult, don't hesitate to reach out for support.

*Disclaimer: this is not a comprehensive guide and should not replace personalised care.

You’re probably already familiar with the very long list of foods to avoid during pregnancy, like alcohol, soft cheeses, soft-serve ice cream, and cold deli meats, just to name a few.

But let’s focus on what you should be including in your diet.

Nutrition during pregnancy is crucial for giving your baby the best possible start in life. Research shows that what you eat during pregnancy (and the months leading up to conception) plays a significant role in your baby’s health.

While your energy needs will increase as your pregnancy progresses, you don’t actually need to “eat for two.” In fact, during the first trimester (the first three months), you don’t need any extra calories beyond your regular diet.

Instead of focusing on calories (the quantity of food), it’s more important to focus on the quality of what you're eating—specifically, getting enough essential micronutrients.

Key Nutrients to Focus On

During pregnancy, your body requires more of certain vitamins and minerals, so it’s important to make sure your diet is meeting these needs:

Protein – Helps form new body tissues for both you and your baby.
Iron – Needed to form red blood cells and prevent anaemia.
Iodine – Supports the development of your baby’s brain and nervous system.
Folate – Reduces the risk of neural tube defects, like spina bifida.
Omega-3 fatty acids – Essential for brain, nerve, and eye development.
Calcium & Vitamin D – Crucial for your baby’s bone development.
Choline – Plays a key role in your baby’s brain and spinal cord development.

If you’re not already taking a prenatal supplement, this is a must! Prenatals ensure you’re getting essential micronutrients for your baby’s growth and development. If you need help choosing the right one, feel free to reach out for advice.

Foods to Include

Wholegrains
Wholegrains like rolled oats, muesli, wholegrain bread, brown rice, and popcorn provide fibre, folate, and iodine, helping meet your micronutrient needs and prevent constipation, a common pregnancy side effect. While on the topic of iodine, I also wanted to remind you to opt for iodised salt (over other varieties) to ensure adequate iodine intake.

(Note: In Australia, non-organic products are fortified with folate and iodine, but organic products are not.)

Green Vegetables
These are packed with important nutrients, especially folate. Include greens like spinach, lettuce, rocket, cabbage, kale, peas, broccoli, and beans in your diet to support your baby’s growth.

Seafood
Seafood is rich in iodine and omega-3s, both vital during pregnancy. Aim to include oily fish, like salmon, trout, tinned tuna, or sardines, 2-3 times a week. Avoid raw fish, oysters, smoked seafood, and large fish like shark, marlin, or swordfish due to mercury levels.

Iron-Rich Foods
As your pregnancy progresses, your iron needs increase. Good sources of iron include red meats, poultry, fish, legumes, beans, tofu, green veggies, dried apricots, and fortified foods like bread and cereals. Remember, plant-based iron is less easily absorbed, so pair it with vitamin C-rich foods (like capsicum or citrus) to boost absorption.

Dairy
Calcium and Vitamin D are vital for your baby’s bone development. Aim to include foods like yoghurt, hard cheese, and milk to meet your daily requirements.

Managing Nausea

The first trimester often comes with nausea, and while the advice above is ideal, it may not always be realistic—and that’s okay! If nausea is affecting you, seek support. In the meantime, here are some tips:

Eat small, frequent meals to keep nausea at bay. An empty stomach often makes nausea worse.
Sip cold, icy drinks through a straw to stay hydrated.
Keep snacks handy. Having something to eat right before bed and first thing in the morning can help.
Try ginger—it has been shown to reduce nausea in early pregnancy. Ginger tea, ginger in meals, or even ginger supplements (with your healthcare provider’s approval) may help.
If possible, aim for wholegrain carbs like Vita-Weats, rolled oats, or fortified cereals.

Food Safety During Pregnancy

Hormonal changes in pregnancy lower your immune system, making you more susceptible to infections like Listeria, Salmonella, and Toxoplasmosis. Here are some important food safety tips:

Wash fruits and vegetables thoroughly.
Wash your hands before preparing food.
Clean all preparation surfaces and utensils well.
Store leftovers in the fridge and reheat until steaming hot.
Avoid foods past their "use by" or "best before" dates.

In the end, focus on doing the best you can with your nutrition, one meal at a time. Pregnancy is a journey, and it's okay to have good and bad days. By focusing on nourishing both your body and your baby, you're giving them the best possible start in life. So, do your best, when you can, and if you’re feeling stuck or concerned about your health or your baby’s health or diet – seek individual medical and dietitian support.

Please note: This blog provides general information and should not replace personalised medical or dietetic advice.

References: https://nutritionaustralia.org/app/uploads/2020/05/NutritionAustralia-Bayer-Nutrition-Pregnancy-Brochure-20190322.pdf; https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-morning-sickness; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755634/; https://www.qld.gov.au/health/children/pregnancy/antenatal-information/looking-after-yourself-and-your-baby/food-safety-in-pregnancy