First Trimester Nutrition

What you will be able to do

• name the key New Zealand priorities for the first trimester, including folic acid, iodine, no alcohol and the 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, iodine and protein in small amounts.
• follow the main New Zealand Food Safety rules for early pregnancy.
• recognise the signs of severe sickness and other warning signs, and know which service to contact, including your midwife, GP, Healthline and Healthline.

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 in New Zealand.

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

   First midwife appointment prep sheet

2. 2Eating through pregnancy sickness

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

   • Understanding pregnancy sickness
   • Practical tricks that many women find help
   • Building a sickness-friendly food store

   Sickness-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 midwife

   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 supplements fit in, how to get iron, calcium, iodine and protein from small amounts of food, and a short guide to food safety in early pregnancy.

   • Folic acid, iodine and other supplements
   • Iron, calcium, iodine 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 midwife (LMC) and GP appointments.

   • When sickness needs medical help
   • Other early pregnancy warning signs
   • Getting the most from your midwife and GP

   When to call the midwife checkerSymptom and food diaryFirst midwife appointment prep sheet

• ListSickness-friendly foods listA tick-and-add list of plain, easy foods and drinks that many women find they can manage during pregnancy sickness, to use as a shopping list and a bad-day menu.
• TrackerSymptom and food diaryTrack nausea, sickness, what you managed to eat and drink, and triggers, so you can spot patterns and show your midwife or GP 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 wee colour each day so you can spot early signs of dehydration and stay under the 200mg caffeine limit.
• CheckerWhen to call the midwife checkerCheck your symptoms against early pregnancy warning signs to decide whether to call Healthline, get urgent advice today, or mention it at your next appointment.
• TemplateFirst midwife appointment prep sheet