First Trimester Nutrition

What you will be able to do

• name the key Health Canada priorities for the first trimester, including a multivitamin with folic acid, no alcohol and the 300 mg caffeine limit.
• plan small, frequent, plain meals that are easier to manage when you feel sick.
• swap foods you have gone off for others that provide similar nutrients.
• keep track of fluids and spot early signs of dehydration.
• choose easy foods that provide iron, calcium, fibre and protein in small amounts.
• follow the main Health Canada food safety rules for early pregnancy.
• recognize the signs of severe nausea and vomiting and other warning signs, and know which service to contact.

1. 1The first 12 weeks and what really matters

   Why eating can feel so different in early pregnancy, why you do not need to eat for two, and the small number of things that matter most right now.

   • Why food feels so different right now
   • The few things that matter most

   First prenatal visit prep sheet

2. 2Eating through nausea and vomiting

   What nausea and vomiting of pregnancy is, practical ways many people find helpful for getting food and fluids down, and how to stock your kitchen for bad days.

   • Understanding nausea and vomiting of pregnancy
   • Practical tricks that many people find help
   • Building a nausea-friendly food store

   Nausea-friendly foods listSmall meals planner

3. 3Food aversions and cravings

   Why foods can suddenly turn against you, how to swap disliked foods for others that do the same job, and what to do about cravings.

   • When favourite foods turn against you
   • Cravings: what is fine and what to tell your health care provider

   Symptom and food diary

4. 4Fluids and hydration

   Why fluids matter even more when you feel sick, how to keep them down, and which drinks to choose or limit in early pregnancy.

   • Why fluids matter more when you feel sick
   • Drinks to choose, and drinks to limit

   Hydration tracker

5. 5Key nutrients when you cannot eat much

   How your prenatal multivitamin fits in, how to get iron, calcium, fibre and protein from small amounts of food, and a short guide to food safety in early pregnancy.

   • Folic acid, iron and your prenatal multivitamin
   • Iron, calcium, fibre and protein from small amounts
   • Food safety basics in the first trimester

   Small meals planner

6. 6Knowing when to call, and getting support

   The warning signs in early pregnancy that need urgent help, and how to get the most from your prenatal visits.

   • When nausea and vomiting need medical help
   • Other early pregnancy warning signs
   • Getting the most from your prenatal visits

   When to call your health care provider checkerSymptom and food diaryFirst prenatal visit prep sheet

• ListNausea-friendly foods listA tick-and-add list of plain, easy foods and drinks that many people find they can manage during pregnancy nausea, to use as a grocery list and a bad-day menu.
• TrackerSymptom and food diaryTrack nausea, vomiting, what you managed to eat and drink, and triggers, so you can spot patterns and show your health care provider clear information.
• PlannerSmall meals plannerPlan your day as six or seven small eating times instead of three big meals, using plain and nutrient-rich foods that are easier to manage when you feel sick.
• TrackerHydration trackerCount your drinks, caffeine and pee colour each day so you can spot early signs of dehydration and stay below the 300 mg caffeine limit.
• CheckerWhen to call your health care provider checkerCheck your symptoms against common warning signs in early pregnancy to decide whether to call 911, get urgent advice today, or mention it at your next prenatal visit.
• TemplateFirst prenatal visit prep sheet