Healthy Recipes for the First Trimester of Pregnancy

Pregnancy is a period that brings great happiness, but it also requires special care. Here are a few healthy recipes to enjoy during your first trimester.
Healthy Recipes for the First Trimester of Pregnancy

Last update: 16 September, 2018

In the past, people believed that healthy eating was only really important during the second half of pregnancy. However, thanks to recent studies, we now know better. Proper nourishment during the first trimester is essential to healthy fetal development.

Continue reading to discover more about the importance of nutrition during the first months of pregnancy. We’ll also share 3 healthy recipes you’ll be sure to enjoy.

Does it really matter what you eat?

It’s a well-known fact that what a mother eats during pregnancy influences fetal growth and development. In fact, the first weeks of gestation are key in this sense. During the final trimester of pregnancy, the main fetal structures have already formed.

During a woman’s first trimester, nausea, heartburn and fatigue can take away her appetite. However, if expectant mothers don’t get the nourishment they need, this can be very dangerous. At the same time, the following are very important:

  • Eat at least 2 snacks per day, in addition to three healthy meals. This way you’ll maintain an adequate glucose supply for your baby.
  • To avoid excessive weight gain, it’s best to eat moderate, healthy portions.
  • During the first trimester of pregnancy, you only need an additional 150 calories per day. Therefore, we recommend making this slight increase with low-fat dairy products, fruits and vegetables.
  • Drinking at least 2 liters of water per day is very important. Besides keeping you hydrated, this will contribute to the formation of amniotic liquid.

3 healthy recipes for the first trimester of pregnancy

While there’s no one-size-fits-all diet for all pregnant women, the importance of getting proper nutrients is universal.

Here are a few recipes that we want to suggest as examples:

Spinach salad

This healthy recipe for the first trimester of pregnancy is packed with ironDuring pregnancy, your body needs more iron because your blood production is greater.

This allows your body to transport the oxygen and nutrients necessary for you and your baby. Some foods that are rich in iron are lentils, clams, nuts and meat.


  • 100 grams of spinach
  • 1 cup of chopped strawberries
  • ½ cantaloupe
  • 1 handful of macadamia nuts


  • Wash and disinfect the spinach and strawberries. Chop strawberries and cube the half cantaloupe. Add one handful of nuts.
Healthy Recipes for the First Trimester of Pregnancy

Veggie burrito

This recipe stands out because it contains a high quantity of calcium. Calcium is a mineral that is crucial in regulating your blood pressure. It also contributes to the formation of your baby’s teeth and bones.

Your calcium need increases by 1000 milligrams during your first trimester. You should consume a liter of milk per day so that your baby doesn’t absorb your calcium reserves.


  • 1 handful of cranberries
  • 2 tomatoes, chopped
  • 1 whole wheat flour tortilla
  • 2 tablespoons of low-fat cream cheese
  • 2 tablespoons of green peppers
  • 1 bunch of spinach


  • Mix the cranberries, tomato and peppers. Spread the cream cheese on the tortilla and add the rest of the ingredients on top.
  • Then, wrap the tortilla like a burrito. Enjoy with a sauce of your choice.

Broccoli cream soup

This soup is a great option because it’s rich in folate, which is the natural form of vitamin B9. In its synthetic form, it’s known as folic acid. This is an extremely important vitamin during pregnancy because it prevents fetal malformations.

In fact, your body requires an additional 170 to 400 micrograms of folates during your first trimester.


  • 2 tablespoons of olive oil
  • 1 large onion
  • 2 cups of skim milk
  • 2 lbs. broccoli
  • 1/2 lb. green peas
  • 2 cups of vegetable stock
Healthy Recipes for the First Trimester of Pregnancy


  • Fry the onion until transparent. Then, add peas and chopped broccoli, stirring every 10 minutes.
  • Add the vegetable stock and milk. Allow to boil and then cover. Cook on low until the broccoli is soft. Then, blend until you have a homogenous cream.

In conclusion, it’s important that you keep the importance between proper nutrition and fetal development in mind. Furthermore, poor nutrition can produce complications during pregnancy, birth, and for the baby.

So go ahead and try these healthy recipes during your first trimester of pregnancy. And remember that quality is more important than quantity.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • He H., Qiao Y., Zhang Z., Wu Z., et al., Dual action of vitamin C ir iron supplement therapeutics for iron deficiency anemia: prevention of liver damage induced by iron overload. Food Funct, 2018. 9 (10): 5390-5401.
  • Cano A., Chedraui P., Goulis DG., Lopes P., et al., Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide. Maturitas, 2018. 107: 7-12.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.