What are the best foods to eat during the first trimester of pregnancy?

Medically reviewed by Dr Elie Servan-Schreiber, Gynécologue-obstétricien — 21/02/2026

By: Solène Limongi (Nutritionniste et diététicienne) — 2026-02-21

Are you pregnant and wondering what are the best foods to eat during the first trimester of pregnancy? Don't worry, we have everything you need to help you make the right dietary decisions during this crucial period. In this article, we will give you advice on foods to prioritize and those to avoid, as well as information on the essential nutrients your

Introduction to recommended foods for the first trimester of pregnancy

The first trimester of pregnancy is a very important period for the baby's development. It is therefore important that pregnant women eat healthy and nutritious foods for their well-being and that of their baby. Recommended foods for the first trimester of pregnancy are rich in vitamins, minerals, and other essential nutrients.

Fresh vegetables are an excellent source of vitamins and minerals. Foods like green leafy vegetables, root vegetables, leafy vegetables, and fruit vegetables are particularly good for health. Fresh vegetables are also an excellent source of fiber, which can help prevent constipation and maintain a good nutritional balance.

Dairy products are also an excellent source of calcium and protein. Dairy products such as milk, yogurt, and cheese are rich in vitamins and minerals and can help provide a balanced diet. Dairy products are also an excellent source of vitamin D, which is important for the development of the baby's bones and teeth.

Which foods can help prevent nutritional deficiencies and provide essential nutrients

The first trimester of pregnancy is a crucial period for the baby's development. A healthy and balanced diet is essential to support fetal growth and development. Foods that are rich in essential nutrients and can help prevent nutritional deficiencies are particularly important during this period.

Dairy products are an excellent source of calcium, protein, and vitamins D and B12. Dairy products such as milk, yogurt, and cheese are nutritious foods that can help prevent calcium and vitamin D deficiencies. Grain products are another important source of essential nutrients, particularly B vitamins and fiber. Whole grains, whole wheat bread, and whole wheat pasta are nutritious foods that can help provide essential nutrients and prevent nutritional deficiencies.

Fruits and vegetables are an important source of vitamins, minerals, and fiber. Fresh fruits and vegetables are an excellent source of vitamins and minerals. Green leafy vegetables, such as spinach, kale, and broccoli, are an excellent source of vitamin A and folate. Fruits

The benefits of including fresh vegetables and fruits in your diet during

During the first trimester of pregnancy, it is important to eat healthy and nutritious foods to support your baby's development. Fresh vegetables and fruits are healthy and nutritious foods that can help provide the nutrients your baby and you need.

Fresh vegetables and fruits are rich in vitamins, minerals, and antioxidants. They are also an excellent source of fiber, which can help reduce bloating and constipation, which are common during pregnancy. Fresh vegetables and fruits are also low in calories and fat, making them an excellent option for women watching their weight during pregnancy.

In addition to being nutritious, fresh vegetables and fruits are also very tasty and can help satisfy food cravings you may have during pregnancy. Fresh vegetables and fruits can be eaten raw or cooked and can be added to salads, soups, or smoothies. You can also freeze them for later consumption. Fresh vegetables and fruits are an excellent option for pregnant women looking to eat healthily and satisfy their food cravings

The first months of pregnancy are a very important period for the baby's development. It is therefore essential to eat well during this period. Foods rich in vitamins and minerals, protein, and omega-3 fatty acids are the best for you and your baby. By choosing healthy and nutritious foods, you will be able to provide your baby with everything it needs to develop and

Sources and references

Frequently asked questions

What foods should I eat in the first trimester of pregnancy when I have nausea?

To ease first-trimester nausea, opt for dry and starchy foods (crackers, plain toast, rice) first thing in the morning, eat smaller and more frequent meals, and try ginger (as tea or in biscuits). Avoid greasy, spicy, or strong-smelling foods. Nausea affects about 80% of pregnant women and generally subsides around weeks 12 to 14.

What foods are off-limits in the first trimester of pregnancy?

To prevent listeriosis and toxoplasmosis, avoid raw-milk cheeses, artisanal deli meats, raw or rare meat, smoked fish, raw shellfish, and sprouted seeds. Wash fruits and vegetables thoroughly. Limit liver (high in teratogenic vitamin A) and tuna (mercury) to no more than once a week.

What folic acid-rich foods should I prioritize in the first trimester?

The best dietary sources of folate are spinach (190 µg/100 g), asparagus, watercress, lentils (180 µg/100 g), chickpeas, poultry liver (in moderation), walnuts, and oranges. However, ANSES notes that diet alone is generally not enough to cover first-trimester needs, which is why medicinal vitamin B9 supplementation is necessary.

Should I eat more in the first trimester of pregnancy?

No, caloric needs do not increase in the first trimester according to ANSES. There is no need to 'eat for two.' The key is to improve the quality of your diet rather than the quantity: focus on nutrient-dense foods (legumes, green vegetables, oily fish) and avoid empty calories (sweets, sodas, pastries).