Eating well in the first trimester: the 5 things that count

Between morning nausea, tiredness that hits out of nowhere and sudden aversions ("never chicken again"), eating well in the first trimester can feel like mission impossible. Good news: your body isn't asking for perfection. Here are the five things that really count — and everything you can let go of, guilt-free.

1. Folic acid first, the rest later

If there's one thing to remember about the first trimester, it's this: vitamin B9 (folic acid) helps form your baby's nervous system, which develops during these very first weeks. Your healthcare professional has probably already prescribed it — the rule is simple: take it every day, whenever suits you best.

💡 A little trick that helps Pair it with a habit you already have: brushing your teeth at night, your first glass of water in the morning. In the Mama4care app, the vitamin reminder takes care of it for you, at the time you choose.

2. Nausea: eat small, eat often

An empty stomach is nausea's best friend. Rather than three big meals, try five to six small ones through the day: a few crackers before you even get out of bed, a mid-morning snack, a proper lunch when your appetite comes back. Ginger (as tea or a biscuit) helps some women — with no miracle promises.

3. What to genuinely avoid (the list is short)

The "forbidden foods" list that circulates online is often three times too long. The real points to watch in the first trimester fit into a few lines: raw-milk cheeses and raw cured meats (listeria), raw or undercooked meat and eggs, alcohol (zero, quite simply), and caffeine above around 200 mg a day — roughly two filter coffees.

⚠️ When to talk to a professional If you can't keep anything down for 24 hours, you're losing weight quickly, or you feel dehydrated (dark urine, dizziness), this is no longer "normal nausea": call your midwife or doctor without delay.

4. Hydration, the invisible ally

Your blood volume is already starting to rise: aiming for about 1.5 to 2 litres of water a day helps with tiredness, constipation and headaches. If still water turns your stomach (it happens!), sparkling water, cold herbal teas or homemade flavoured waters count too.

5. Listen to your aversions — they'll pass

Can't go near coffee, fish or green vegetables? It's common, temporary, and not a problem. No single food is irreplaceable over a few weeks: find an alternative that goes down (lentils if meat turns your stomach, a yoghurt if milk no longer works) and leave the rest for the second trimester.

Your questions, answered

I have no appetite at all — is my baby missing out on something?

In the first trimester, your calorie needs barely increase: your baby is tiny and draws on your reserves. Focus on folic acid and hydration, and your appetite will come back.

I ate a "forbidden" food before I knew I was pregnant — should I worry?

In the vast majority of cases, no. Simply mention it to your healthcare professional at your next appointment, without anxiety.

Are strange cravings normal?

Yes, very common and harmless as long as they're for food. The one exception: cravings for non-food substances (soil, chalk…), which you should mention to your doctor.

Unsure in front of a supermarket shelf?

With Mama4care, scan a barcode or photograph your plate: the app tells you in seconds what you need to know for pregnancy — caffeine, listeria, allergens.

Download the app

Sources

This article is for information only and has been reviewed by the Mama4care team. It does not replace medical advice: for any question about your health or your baby's, talk to your midwife, doctor or paediatrician. In an emergency, call your local emergency number.