Pregnancy – 1st Trimester – What to Eat?

There are so very many things to learn about this crazy little thing called birth.  From the moment you conceive – even before – there are so many things you will learn – sometimes times at the perfect time, and sometimes the day after you wish you had known – yep – so is life.  The good news – you will make the best decision for you and your baby with the information and philosophies you hold.  

That being said – filling your Pregnancy & Birthing Tool Box with information is one of the best things you can do!  

With your first trimester of pregnancy, there are things to learn for the current time, and other steps of research you can start thinking about and investigating.  9 months will continually feel like forever and a snap of the fingers all at the same time! One of the best things you can do for your real time daily life would be to take a quick survey to get a sense of your body & mind – where you are at now and where you would like to be with your pregnancy & birthing wellness.

  •  How much water are you drinking?  Yes – I said the ‘w’ word.  I know nobody has probably ever referred to it as that, there are some people though who just can’t stand the taste of water!  If you are that person – have no fear! You can add some lemon or lime juice, even some cucumber slices to help with that. Generally – if your pee is either very light yellow or even colorless – you know you’re getting enough water.  A classic rule of thumb is eight 8oz glasses a day – more or less depending on your size and the fact that you’re pregnant. Another concept is half your weight in lbs would be the number you would drink in ounces.  
  • What is your daily Omega 3 intake?  – Now you may think this one is tricky – especially if you don’t like fish or eggs, and even vegan.  Good news – Omega 3’s are also found in flax seed, flax seed oil, wild rice, eggs & walnuts! You can also find it in canola oil & soybeans – I would HIGHLY recommend that you go organic if you choose either of these two options.  Omega 3’s are great as they help with baby’s development – especially physically & neurologically. They are also every day boosters – pregnant or not – as they boost the immune system and help to reduce inflammation.
  • How much protein are you getting daily? – Expectant mamas should be getting about 75 – 100 grams of protein daily – and there are so many ways to do this!!!  Also, can can be anywhere from vegan to more of a carnivorous soul – you can still get plenty of protein! Yes, you can eat lean meats, eggs, cheese & other dairy.  Also – lentils, nuts, beans, tofu, spinach(that’s right!), quinoa(yep this one too!) – there are just so many ways to get your protein in! And it doesn’t have to be at one sitting – clearly 🙂 – you can snack throughout the day.  

***Only an expectant mama will truly understand the concept of being absolutely RAVENOUS and not hungry in the least –  ALL AT THE SAME TIME!!!

  •  Fruits & veggies – yes that’s a thing too! – taste the rainbow expectant mamas – the rainbow of healthy abundance!  Each color identifies another amazing nutrient the plant holds for you – and with enough intake – these powerful choices can help you stay healthy & regular – yes – I am talking about that 😉

So those are some basics to start with.  Food is one of the most interesting things as people genuinely get SO PASSIONATE about it!  Like this one time, when I was in my early 20’s, I had days where I only ate things that started with the letter ‘c’ or I only ate things that were orange!  

Wait – that’s for a different blog entirely!

But yes – people get passionate about food.  And that is more than okay.  You can make healthy choices – and yes still eat meat – or not – and you can get everything you and your baby need!  One thing I love and that we practice as a family is the 80/20 rule. If we eat healthy eighty-ish percent of the time, we’re not going to be worried about that doughnut we ate from the local bakery.  That dozen donuts, well again, that’s for a different blog 🙂 Just be aware. Realize what your intake is now, and you can take steps, even ‘baby’ ones, to get where you want to be.

Ps.  Some good reads would be by Michael Pollen – Food Rules – a pocket book, and The Omnivore’s Dilemma – which you can get in the young reader’s edition – just sayin’ 😉


Laura Duffy

It was about 12 years ago when my husband walked into my life. We had 2 amazing girls since then, Autumn and Wilhelmina. They were 2 very different birth experiences and I discovered right away that I wanted to help expectant families navigate a troubled healthcare system and teach what we learned. We found confidence without expectation. We found strength and empowerment through knowledge and community. You deserve an awesome birth experience too and I’m here to show you the way!

Leave a Reply

Close Menu