Foods to Eat During the First Trimester of Pregnancy

Although many women in the first trimester of pregnancy want to eat as healthy as possible, morning sickness can make it difficult to keep those healthy foods in their stomachs long enough to be digested. Luckily, with a little research and some trial and error, many women can find foods that are both healthy and stomach-friendly.

Foods with Folate

Folate is a B vitamin that can help prevent birth defects and therefore women in the first trimester of pregnancy should be encouraged to try to find a food containing folate that won't trigger their morning sickness. Foods that contain good amounts of folate include:

  • cereal
  • spinach
  • beans
  • peanuts
  • oranges
  • asparagus

Foods with Calcium


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Eat foods with calcium during pregnancy to ensure you and your baby have strong bones and teeth. Foods containing good amounts of calcium include:

  • yogurt
  • milk
  • juice
  • salmon
  • spinach
  • cereal

However, if those choices do not seem to agree with your stomach, consider frozen yogurt, ice cream or fruit smoothies. These typically also contain a good amount of calcium and may be a bit more stomach-friendly.

Foods with Protein

Although eating foods with protein are more important in the second and third trimesters, getting enough protein during the first trimester can still be beneficial. Foods that have a good amount of protein include:

  • fish
  • meat
  • nuts
  • poultry
  • milk
  • peanut butter
  • eggs

Try different ways of preparing these foods to see which options seem to go easier on your stomach. For example, fried eggs may trigger your morning sickness, but you may find scrambled eggs tolerable.

Stomach-Friendly Foods


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Don't worry if your main priority is just finding stomach-friendly foods, says Dr. Majorie Greenfield, an Associate Professor of Obstetrics and Gynecology at Case School of Medicine and University Hospitals in Cleveland and contributor to Sometimes, the most important thing during the first trimester is just getting the food to stay in your stomach.