Best Foods to Eat in the First Trimester (NHS-Based Guide)
Written by Jordan Morley · Reviewed against NHS pregnancy nutrition guidance · Last updated 28 October 2026
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The first trimester is when the food-safety rules matter most and nausea is often at its worst. Most of the advice below comes down to three things: take the supplements the NHS recommends, eat a varied diet when you can, and don't worry if all you can manage for a while is toast. Every food links to its own pregnancy page.
The nutrients that matter most early on
| Nutrient | Why it matters | Food sources | Supplement? |
|---|---|---|---|
| Folate (folic acid) | Helps protect against neural tube defects in the early weeks | Spinach, broccoli, peas, fortified breakfast cereals | Yes: the NHS advises 400 micrograms of folic acid daily until week 12 |
| Vitamin D | Supports your bones and your baby's bone development | Oily fish, eggs, fortified cereals (food alone is rarely enough) | Yes: the NHS advises 10 micrograms daily |
| Iron | Supports the extra blood your body makes | Well-cooked red meat, beans and lentils, dark green vegetables, fortified cereals | Not routine; your midwife checks and will advise if you are low |
| Calcium | Bones and teeth | Milk, yoghurt and hard cheese (pasteurised), fortified plant milks | Not usually needed if your diet includes dairy or fortified alternatives |
| Omega-3 and oily fish | Fat that supports development | Salmon, mackerel, sardines | No. Eat up to 2 portions of oily fish a week, and avoid cod liver oil (too much vitamin A) |
Our picks
Folate-rich foods, plus a folic acid supplement
Spinach, broccoli and fortified cereals all help, but food alone usually cannot reach the level the NHS recommends in the first 12 weeks, which is why the 400 microgram folic acid supplement matters. Wash leafy greens first: see spinach (Safe — wash first).
Check Price →Foods and a supplement for vitamin D
The NHS advises 10 micrograms of vitamin D a day through pregnancy. Oily fish, eggs and fortified cereals contribute, but it is hard to get enough from food alone.
Check Price →Well-cooked eggs
Protein and choline. British Lion eggs can be eaten runny or even raw in pregnancy; other eggs should be cooked until the white and yolk are solid. See eggs (Safe if Lion-stamped).
Iron-rich foods
Well-cooked red meat, lentils, beans and dark green vegetables all help. Cook meat right through with no pink, and avoid liver, which is very high in vitamin A: see liver (Avoid).
Bland, easy foods and ginger for nausea
Dry toast, crackers, plain pasta and small, frequent meals are the usual first line. The NHS also suggests ginger for nausea, and ginger (Safe) is fine in normal food amounts. If you cannot keep anything down, speak to your midwife or GP.
Early-pregnancy foods to avoid
The full list is on our pregnancy food page, but these come up most often in the first weeks:
| Food | Our verdict | Why |
|---|---|---|
| Brie, camembert and soft blue cheese | Avoid | Listeria risk unless cooked until piping hot |
| Pâté | Caution — keep chilled, use by the date | Listeria risk; liver pâté is also very high in vitamin A |
| Liver and liver products | Avoid | Too much vitamin A can harm your baby |
| Alcohol | Avoid | The NHS advice is to avoid it entirely |
| Coffee and other caffeine | Limit — 200mg caffeine a day | Keep to 200mg of caffeine a day across all sources |
Common questions
What if nausea means I can't face any of these?
Don't force it. In the first trimester, eating something is better than eating the 'ideal' thing. Plain carbohydrates such as dry toast, crackers or plain rice that stay down count for more than a perfect meal that doesn't. Variety matters more once the nausea eases.
Do I need folic acid as well as folate-rich food?
Yes. The NHS advises a 400 microgram folic acid supplement every day until week 12 alongside a healthy diet, because food alone usually cannot reach the recommended level during the critical early weeks. If you have diabetes, a BMI over 30 or a family history of neural tube defects, ask your GP, as you may be advised a higher dose.
Is it safe to eat the same few 'safe' foods every day if that's all I can stomach?
Yes. A limited diet driven by nausea is common and is not harmful in the short term. Take your supplements and aim for more variety as soon as you feel able.
How much oily fish is safe?
Up to 2 portions a week (around 140g each) of oily fish such as salmon, mackerel, sardines or trout. Avoid shark, swordfish and marlin entirely. Tuna has its own limit: see our tuna and pregnancy page.
Do I need to cut out caffeine completely?
No. The NHS limit is 200mg a day from all sources (roughly two mugs of instant coffee), and it is the same limit throughout pregnancy. See our caffeine page for what counts.
Related guides
Based on NHS pregnancy nutrition guidance. We do not test or rate individual products, quote prices or publish user reviews. Affiliate links do not influence what we include.
General information only, not medical advice: see the medical disclaimer. Feeling unwell after eating something? Contact NHS 111 or your GP.