What to Eat During the First Trimester of Pregnancy: Essential Nutrients for Your Baby's Development

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Ngày cập nhật gần nhất: 15/4/2026

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1. Pregnancy Nutrition and Maternal Health

1.1. Expert Insights: What Should Expectant Mothers Eat in the First Trimester?

1.2. Nutritional Requirements in the First Trimester

2. What Should Pregnant Women Eat in the First Trimester?

2.1. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Protein

2.3. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Carbohydrates

2.4. What Should Pregnant Women Eat in the First Trimester? Fats

2.5. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Vitamins

3. What Foods Should Pregnant Women Avoid in the First Trimester?

Nutrition plays a vital role in the development of the fetus. It determines the growth of the baby during the prenatal period and beyond. Therefore, during the first trimester, the question of what to eat is always a top concern. In this early stage, there are certain foods that pregnant women should increase and some that should be limited. Let's delve into understanding nutrition during this crucial phase!

1. Pregnancy Nutrition and Maternal Health

The food a mother consumes lays a solid foundation for her baby's development. Choosing the right foods for the baby's well-being is a challenge for every expectant mother, especially for first-time mothers.

1.1. Expert Insights: What Should Expectant Mothers Eat in the First Trimester?

Here's what experts have to say about what expectant mothers should eat during the first trimester:

Pregnant women should consume a balanced diet from the 4 essential nutrient groups: Protein, carbohydrates, fats, vitamins, and minerals.
Avoid restricting any type of food, except those containing stimulants or those previously causing allergic reactions.
Limit the intake of certain foods that may lead to miscarriage.
Supplement with important minerals recommended by experts such as: Calcium, iron, folic acid, various vitamins, etc., to ensure the most comprehensive development for the baby.

Following these nutritional principles will ensure both the baby and mother receive all the necessary nutrients. This leads to maternal health and optimal baby development.

1.2. Nutritional Requirements in the First Trimester

Experts always advise expectant mothers to supplement their diet with adequate nutrients. By 'adequate,' experts mean having the right types and amounts of nutrients according to the mother's needs. During pregnancy, a mother's needs increase to accommodate both herself and the baby, often referred to as 'eating for two.' So, how much energy should a pregnant woman's meal provide:

Pregnant Women's Energy Needs by Trimester

An average non-pregnant woman typically requires around 2200kcal/day. During the first trimester of pregnancy, the energy needs of the mother increase by about 360 kcal/day. As pregnancy progresses, the baby's energy needs also increase, and consequently, the mother's needs increase as well. On average, after the first three months, a mother's weight may increase by 1 - 2 kg. Our task now is to find out what expectant mothers should eat during the first trimester to meet these needs correctly and sufficiently.
Regarding the requirements for essential nutrients, pregnant women's needs also increase significantly, especially for three essential nutrients: iron, calcium, and folic acid. Specifically: Pregnant women need 30 - 60 mg of iron/day, 800mg of calcium/day, and 400 mcg of folic acid/day.

2. What Should Pregnant Women Eat in the First Trimester?

Once we understand the energy requirements and the nutrients expectant mothers need to supplement, let's delve into the specific types of foods from each nutrient group:

2.1. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Protein

The amount of protein - a vital nutrient for pregnant women - consumed through each meal should constitute about 15 - 20% of the total energy intake. This nutrient is crucial for the formation of fetal cells.
Protein is typically divided into two types: plant-based and animal-based. During the first trimester, it's advisable for pregnant women to prioritize animal-based protein sources for better absorption. Some protein-rich foods recommended for pregnant women in the first trimester include:

Top Protein-Rich Foods for Expectant Mothers

Plant-based protein: Beef, pork, chicken, fish, milk, eggs, etc.
Animal-based protein: Various types of beans (soybeans, lentils, chickpeas, pigeon peas, etc.), nuts (walnuts, almonds, etc.)...

2.3. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Carbohydrates

During the first trimester, pregnant women should consume foods rich in carbohydrates. This nutrient group provides a significant portion, ranging from 33 - 60% of the total energy intake per meal for expectant mothers. Carbohydrates provide energy to sustain the body and aid efficient brain function. For those with normal health, without a history of diabetes, overweight, or obesity, the following types of foods can be chosen:

Rice from various types of grains: white rice, brown rice,...
Bread, noodles, pho,...
Starchy vegetables: Sweet potatoes, taro, corn, potatoes,...
For pregnant women with certain conditions such as diabetes, overweight, etc., it's advisable to choose foods with lower starch content. For example: Oats, brown rice, cereals, whole grain bread,...

2.4. What Should Pregnant Women Eat in the First Trimester? Fats

Another essential nutrient group that pregnant women need to supplement in the first trimester is fats. They provide quick energy for expectant mothers and facilitate the absorption of vitamins A, D, K, and E. Fats are crucial for building the fetal brain cell membrane. Therefore, during the first trimester, the demand for fats usually increases by 5%. Pregnant women can consider incorporating some fat-rich foods such as:

Cooking oils: Soybean oil, rapeseed oil, sunflower seed oil, olive oil, walnut oil,... - various vegetable oils in general.
Oil-rich seeds: Walnuts, cashews, sunflower seeds, pumpkin seeds, sesame seeds,...

2.5. What Should Pregnant Women Eat in the First Trimester? Foods Rich in Vitamins

In addition to the essential nutrients mentioned above, foods rich in vitamins and minerals are also recommended for pregnant women.
Vitamins. What should pregnant women eat in the first trimester: foods rich in vitamins such as various fruits and green vegetables. Besides supplementing vitamins, they also provide good fiber for the digestive system, preventing constipation.

Calcium. Many believe that calcium supplementation is not necessarily needed in the first trimester. However, calcium is essential for fetal development from the early stages of pregnancy. Therefore, it's crucial to supplement foods rich in calcium during this period. So, what should pregnant women eat in the first trimester to ensure sufficient calcium intake? Pregnant women should eat: dairy products, seafood (limit if allergic), fatty fish (salmon, tuna),...
Iron: Pregnant women often suffer from anemia during pregnancy, mainly due to iron deficiency. With a requirement of about 45 mg/day, pregnant women need to consume iron-rich foods such as: Beef, milk, chicken liver, eggs, eel,...
Folic Acid: Folic acid is known to be an important vitamin in preventing fetal defects. Therefore, before and during early pregnancy, pregnant women should consume folic acid-rich foods such as: Citrus fruits, berries, cereals, beans, eggs, green leafy vegetables.

However, relying solely on food to provide vitamins may not be enough, especially for high-demand nutrients like calcium, iron, and folic acid. Therefore, mothers should consider exploring some additional supplements such as iron tablets for pregnant women, calcium supplements for pregnant women,... to ensure adequate intake of these vitamins.

3. What Foods Should Pregnant Women Avoid in the First Trimester?

In addition to the question of what pregnant women should eat in the first trimester, many may wonder what foods pregnant women should avoid. Here are some foods pregnant women should limit in the first trimester:

What Should Pregnant Women Eat in the First Trimester: Limit Fast Foods

Foods containing stimulants: Beer, alcohol, tea, coffee,..
Foods high in simple sugars: Soft drinks, sweets, dried fruits,... Excessive consumption can increase the risk of gestational diabetes, adversely affecting the health of both mother and baby.
Fried foods: Fast foods, fried dishes, grilled dishes are foods pregnant women should restrict. They contain a considerable amount of unhealthy cholesterol, detrimental to heart health and may lead to overweight.
By now, you may have answered the question of what pregnant women should eat in the first trimester yourself. With the types of foods we've explored above, pregnant women can build a nutritious menu for the first three months.

During these initial months, there will be some changes and challenges for mothers. Despite this, mothers should strive to maintain a balanced diet, attend regular check-ups, and seek additional advice from doctors.

Frequently Asked Questions

What types of foods should expectant mothers focus on during the first trimester?

Expectant mothers should focus on a balanced diet that includes protein-rich foods like lean meats and beans, carbohydrates from whole grains and starchy vegetables, healthy fats from oils and nuts, and plenty of fruits and vegetables rich in vitamins and minerals. This variety ensures that both the mother and baby receive essential nutrients for optimal growth and development.

How many calories should pregnant women consume in their first trimester?

Pregnant women typically need an additional 360 calories per day during the first trimester. This increase supports the baby's growth and development while meeting the mother's increased energy needs. It's essential to choose nutrient-dense foods to ensure that both mother and baby receive adequate nutrition during this crucial stage.

Which essential nutrients are particularly important during the first trimester of pregnancy?

During the first trimester, three essential nutrients are particularly important: iron, calcium, and folic acid. Pregnant women require about 30-60 mg of iron, 800 mg of calcium, and 400 mcg of folic acid daily to support fetal development and prevent deficiencies that could lead to complications.

Are there any foods that pregnant women should avoid during the first trimester?

Yes, pregnant women should avoid certain foods during the first trimester, including those high in simple sugars like soft drinks and sweets, fried foods that contain unhealthy fats, and stimulants such as alcohol and caffeine. Limiting these foods can help reduce risks to both maternal and fetal health.

What role does proper nutrition play in maternal and fetal health during pregnancy?

Proper nutrition plays a critical role in maternal and fetal health during pregnancy by providing the necessary nutrients for fetal development and helping to prevent complications. A well-balanced diet supports the mother's health, ensuring she has the energy and nutrients needed for a successful pregnancy and optimal baby growth.

How can expectant mothers ensure they meet their nutritional needs during pregnancy?

Expectant mothers can ensure they meet their nutritional needs by following a balanced diet rich in all essential nutrient groups, consulting healthcare providers for personalized advice, and considering supplements for critical nutrients like iron and folic acid. Regular check-ups can also help monitor nutritional status and adjust dietary plans accordingly.

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