Pregnancy Diet Chart For First Trimester

Pregnancy Diet Chart For First Trimester

If you’re pregnant then everyone will bombard you with a lot of advice on what to do, how to exercise, what pregnancy diet chart to follow. It is the best time in your life and also a difficult and confusing time because your body goes through several changes. Due to hormone fluctuations, one day you may be super happy and normal, the other day you may feel totally bloated and moody – and not want to eat anything.

Several mommies don’t become aware of their pregnancy until they miss their period and go for a pregnancy test. By the time you test for a positive pregnancy, you are already 2 to 2.5 weeks pregnant. The first month has already begun and mommies may feel the need to make up for lost time.

The first trimester is considered crucial as fetal brain development takes place during the initial 3 months. Always follow a healthy diet, avoid having junk foods, long-distance travel and stress as all these things can harm your baby.

Also Read: Pregnancy Diet Chart For Second Trimester

A healthy pregnancy is detected after 5-8 weeks of conception and the babies are usually normal and strong. Make sure to follow a wholesome diet starting from the first trimester.

Follow a healthy and balanced diet chart, this will ensure a healthy mother and baby.

Pregnancy Diet Chart For First Trimester

First Trimester Diet Chart For Pregnancy

1. Folate-Rich Foods

As soon as you test for pregnancy, your doctor may have prescribed folic acid supplements. But, it is advisable to also include food rich in folate in your diet. This will help during the entire pregnancy and will also develop the unborn baby. Foods like bananas, eggs, beans, spinach, sunflower seeds, peanuts are loaded with natural folates.

2. Vitamin B6 

Vitamin B6 is very crucial during the initial months of pregnancy, it will help to deal with nausea and vomiting. It is best to take natural Vitamin B6-rich foods like salmon, peanut butter, bananas, nuts, whole grain, chickpeas and spinach, tofu rather than taking pills to get rid of nausea and vomiting sensation.

Also Read: The Ultimate Third Trimester Pregnancy Diet Chart

3. Fruits

Fruits are superfoods that are loaded with lots of natural vitamins, water content, antioxidants and minerals. It is the perfect choice for a healthy pregnancy. Plenty of fruits are rich in fiber too. Include a minimum of 3 – 4 servings of fruit every day.

4. Milk Products

Milk is an excellent source of proteins, calcium, healthy fats and folic acid. If you are not a big fan of milk, you can include milk products like paneer, cheese, yogurt in your diet. Mix and match flavors of your choice to prepare yummy buttermilk and yogurt.

5. Iron-Rich Foods 

Iron is very crucial to maintain good blood flow and to boost the hemoglobin level. Include a lot of iron-rich food into your diet like beetroot, oats, dry fruits, chicken, mutton liver, beans, pulses, nuts etc.

6. Meats 

It is safe to include all food during the initial month of pregnancy, except seafood. Seafood is high in methyl-mercury, it can have a negative effect on fetal development. Additionally, if any meats are undercooked it can lead to the intake of harmful bacteria and virus. Well, cook all the meals hygienically, as they are loaded with proteins and vitamins.


Congratulations on entering the first phase of pregnancy. It’s always important to know what food works for your body and consume it. Increase your protein intake and consume folate-rich foods. Try to avoid foods that are sweetened and hot. And stay away from strong smells that trigger nausea and vomiting. Your body undergoes major changes during your first trimester so no need to stress yourself. Listen to your favorite music, watch movies and try to keep yourself engaged.

And what are the difficulties you faced during your first trimester? Let us know in the comment section. Morph would love to know your experiences.

Wishing you a happy & safe journey through pregnancy.

Shop all Morph essentials including Pregnancy bras for an extra 10% off using code "DIETFOODS"


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