Prenatal nutrition1 min readUpdated May 31, 2026
First-trimester nutrition
Why early pregnancy nutrition matters, key nutrients, eating with nausea, foods to handle carefully, and a sample day of meals.
First trimester#3-thang-dau#folate#nghén#dinh-duong
Bầu Ăn Gì? Team · References WHO, ACOG
Why the first trimester matters
Organ development begins early; folate is critical before and during this phase. Nausea can make balanced eating harder — flexibility helps.
Nutrients to prioritize
- Folic acid / folate (supplement per clinician).
- Iron-rich foods with vitamin C.
- Iodine from iodized salt and fish (cooked).
- Adequate protein when tolerated.
Eating with nausea
- Small, frequent meals; dry crackers before getting up.
- Cold or room-temperature foods if hot smells trigger vomiting.
- Ginger tea in moderation if approved.
Foods to handle carefully from the start
Undercooked meat/seafood, unpasteurized dairy, high-mercury fish, alcohol — see our food-safety article.
Sample day (reference)
Morning: crackers + water. Mid-morning: rice porridge with egg. Lunch: steamed fish + rice + greens. Snack: yogurt. Dinner: chicken soup + soft rice.
When to see your doctor
Unable to keep fluids 24 hours, weight loss, or dizziness — may need treatment for severe nausea.