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List of Healthy Foods for Your First Trimester

By Sara Ipatenco

Discovering that you are with child can be exciting and nerve racking at the same time. Starting your pregnancy off on the right food includes eating the very best foods for you and for your baby. According to Bridget Swinney and Tracey Anderson, authors of "Eating Expectantly: A Practical and Tasty Guide to Prenatal Nutrition," you need to make the most nutritious food choices so you have the energy to sustain your pregnancy and your baby gets exactly what she needs to thrive until she is born.

Milk and Fruit Smoothie

Low-fat milk and fresh fruit are two nutritious foods for your first trimester. Swinney and Anderson note that it may be difficult for you to feel like eating during the first few weeks of your pregnancy because you may be nauseated, but milk and fruit are bland enough foods that you are likely to keep them down. Blend a cup of skim milk with fresh fruit such as bananas or peaches or use frozen fruit like blueberries or cherries to create a smoothie that may settle your stomach as well as provide your newly conceived baby with the vitamins it needs to begin growing. Cinnamon or honey will add some sweetness to your smoothie without adding unhealthy refined sugar.


Protein is one of the best nutrients for promoting early growth of your baby. Your baby needs protein to form muscles, bones and all of its internal organs, notes Nina Planck in her book, "Real Food for Mother and Baby: The Fertility Diet, Eating for Two, and Baby's First Foods." During your first trimester, your baby will grow tremendously and protein aids in the development of your little one. Make sure to eat lean sources of protein, such as turkey, because it will help you keep your fat intake low, which is also healthier for your baby. Turkey can also be prepared without spices and sauces so you are able to keep your stomach settled and keep your turkey down. Make a turkey sandwich on whole wheat bread or slice some turkey breast into a soup or salad.

Whole Wheat Bagel

Whole grains are a smart food to add to your first trimester diet because they are bland enough and probably won't cause your stomach to become upset and they provide fiber to help keep you from being hungry. A whole wheat bagel has several grams of fiber so you can fill up and keep your stomach full for longer periods of time, which helps prevent nausea and morning sickness. Eat your bagel plain or add a small amount of peanut butter for some added protein. Lean turkey or low-fat cheese are other options to add to your bagel that are bland enough to stay down and will help promote healthy development of your baby as well.

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