First Trimester Essentials: Key Nutrients for a Healthy Beginning

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Written By Delaney Housos

Feeling overwhelmed by all the do’s and don’ts of pregnancy nutrition? You are not alone! The first trimester can feel like a whirlwind, with food aversions, nausea, fatigue, and a whole lot of advice that, let’s be honest, is not always consistent.

But here’s the good news! You do not need to eat “perfectly” for your baby to be supported. What matters most is the overall pattern, plus a few key nutrients that play an especially important role early on.

One gentle mindset shift that helps many of my clients is this: the first trimester is a foundation phase. Baby’s early development is moving fast, even if you are moving slow. And because some development happens before you even know you are pregnant, certain nutrients (especially folate) are time-sensitive. Neural tube development occurs very early in pregnancy, often in the third and fourth weeks.

First Trimester Nutrient Snapshot

Nutrient Why It Matters Where to Find It
Folate (Vitamin B9) Supports early fetal development and helps protect against neural tube defects, which form very early in pregnancy. Leafy greens, asparagus, lentils, chickpeas, chicken liver, strawberries
Choline Works alongside folate to support healthy brain and spinal cord development. Eggs (especially the yolk), beef liver, salmon, chicken
Vitamin A (focus on beta carotene + appropriate prenatal form) Vital for development of facial features, including eyes and ears; aim for food-first sources and ensure your prenatal includes an appropriate form and dose. Sweet potatoes, carrots, dark leafy greens, butternut squash
Vitamin C Supports immune function during early pregnancy and helps with tissue growth and repair. Citrus fruits, strawberries, bell peppers, broccoli
Zinc Essential for cell growth and immune function, supporting your baby’s development during immune system shifts in early pregnancy. Pumpkin seeds, lentils, quinoa, nuts, whole grains

Let’s dive a little bit deeper…

Folate

If there is one nutrient I want you to feel really clear about in early pregnancy, it is folate.

Folate is critical for rapid cell division and early development, and it plays a key role in supporting neural tube formation. During pregnancy, the recommended intake increases to 600 mcg DFE per day, and it can be hard to meet that through food alone.

Even if your diet is limited right now, a prenatal with folic acid is an important baseline support. Many studies show folic acid before and during early pregnancy lowers neural tube defect risk.

Nausea-friendly folate ideas:

  • Add a handful of baby spinach to a smoothie (you usually cannot taste it)

  • Choose lentil soup or chickpea pasta when you want something simple and filling

  • Use fortified grains when that is what feels tolerable right now

Choline

Choline is one of my “quiet heroes” in pregnancy. It supports cell membranes and is involved in brain development and other early growth pathways. Think of choline like a building material your body uses to create structure and communication, especially in the nervous system. You do not need to “obsess” over it, but you do want it showing up regularly.

The recommended amount in pregnancy is 450 mg per day, and during lactation it increases to 550 mg per day. Many prenatals contain little to no choline, so food sources really matter here.

Nausea-friendly choline ideas:

  • Hard-boiled eggs kept in the fridge (often easier than cooking when queasy)

  • Egg yolks mixed into rice or soup (simple, gentle, nourishing)

  • Salmon bites, chicken, or turkey when meat feels doable

Vitamin A

Vitamin A supports immune function and plays a role in the development of organs and eyes.

Here is the important nuance: food-based vitamin A from colorful plants is typically in the form of beta-carotene, which your body converts as needed. That is why food-first sources like sweet potatoes, carrots, and greens are a beautiful choice in pregnancy.

Quick safety reminder: High-dose supplements containing preformed vitamin A (retinol) are not something to casually add in pregnancy, especially in the first trimester. Higher supplemental intakes of preformed vitamin A have been associated with risk. This is one reason I love focusing on beta-carotene foods and using a well-formulated prenatal rather than stacking extra vitamin A products.

Nausea-friendly vitamin A ideas:

  • Roasted sweet potatoes (they tend to sit well and are easy to batch cook)

  • Carrot-ginger soup (gentle and naturally sweet)

  • A smoothie with mango + spinach + yogurt

Vitamin C

Vitamin C supports collagen formation and tissue repair, and it helps your body absorb non-heme iron (the type found in plant foods). For adults 19+, the pregnancy RDA is 85 mg per day.

Nausea-friendly vitamin C ideas:

  • Cold fruit often works better than hot foods: oranges, kiwi, grapes, berries

  • Bell peppers and hummus if crunchy foods feel good

  • Lemon in water, sparkling water, or broth if plain water is hard

Zinc

Zinc is involved in hundreds of reactions in the body and supports cell division, DNA synthesis, and immune function. The zinc RDA for pregnancy is 11 mg per day for adults.

If you are mostly surviving on carbs right now, do not panic. Just look for tiny, doable ways to bring zinc in a few times per week.

Nausea-friendly zinc ideas:

  • Pumpkin seeds in a baggie next to your bed or in the car

  • Lentil soup or quinoa bowls when you can tolerate heartier foods

  • If animal foods feel good, beef, turkey, and seafood are rich sources

    Gentle Reminder: If you are deep in the throes of nausea or food aversions, give yourself grace. Some days it is crackers and ginger ale, and that is okay. American College of Obstetricians & Gynecologists (ACOG) recommends simple strategies like dry crackers or toast before getting out of bed, and eating smaller, more frequent “mini meals” to avoid an empty stomach. Your job right now is not perfection. Your job is to stay hydrated, keep something down, and support your body the best you can with what feels tolerable.

Doable First Steps:

✓ Pick one nutrient focus for the week and build around it.
Example: “This week I will aim for eggs most days for choline.”

✓ Prep the foods you can actually tolerate.
If that means washed berries, a pre-cut fruit tray, or hard-boiled eggs, that counts.

✓ Lean on easy wins when energy is low.
Frozen veggies, simple soups, smoothies, and convenience options can be a lifeline in early pregnancy.

Your first trimester is a time of massive change, not just for your growing baby, but for you too. Nutrition matters, but so does giving yourself grace. Focus on small, simple steps, celebrate what you can do, and know that it all adds up over time. When in doubt? Rest, hydrate, and trust that your body is doing incredible work behind the scenes!

Disclaimer: This blog is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. The content shared is intended to support general wellness and nutrition education, and it does not constitute medical nutrition therapy. Nothing on this site is intended to diagnose, prescribe, treat, cure, or prevent any disease or condition. Always consult your physician, midwife, or other qualified healthcare provider before making changes to your diet, supplement routine, or lifestyle, especially if you are trying to conceive, pregnant, postpartum, breastfeeding, have a medical condition, or take medications. Individual needs vary, and what is appropriate for one person may not be appropriate for another.

Delaney Housos
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