The Ultimate Guide to First Trimester Pregnancy | From a Holistic Nutrition Perspective
Let me say something a little controversial:
The standard recommendations for first trimester pregnancy nutrition don’t scratch the surface of what women actually need.
A quick Google search will fill you in on your baby’s growth and development — and may suggest a prenatal vitamin. But it won’t tell you that our ancestors spent months and years preparing their bodies for pregnancy. You won’t learn that nutrient-dense foods are more important than calorie counting. And you won’t discover how to harness your intuition for a powerful and life-changing pregnancy experience.
I’m on a mission to change that. As we study prenatal nutrition, we learn that women need more, not less.
More emotional support, not less.
More of a “village” mentality, not less.
More nutrient-dense foods, not less.
More intention and intuition, not less.
In this guide to first trimester pregnancy, I’ll help you prepare your body, soul, and spirit for the changes ahead.
Common First Trimester Pregnancy Symptoms
You’ll probably experience the most symptoms during your first trimester of pregnancy. Your body is rapidly adapting to support your growing baby. Not to mention, it’s using essential nutrients to form the placenta and build organs and tissue for your baby.
Symptoms are common, but they will pass. The perfect balance of an ancestral diet, supplements, nutrient testing, movement, and lifestyle adjustments should help you get through each day with less discomfort.
Here are some common first trimester pregnancy symptoms, with tips to ease discomfort:
Morning sickness (or nausea). This can feel particularly frustrating, since nutrients are important for your baby’s growth and development. But remember, your body has spent months (even years!) preparing for pregnancy. Just do your best and eat what you can. Know your body is supporting you behind the scenes.
I recommend adding protein to your comfort foods (like ham or tuna to your mac and cheese). Nausea is something I personally struggle with, so I created a Morning Sickness Survival Guide to help.
Mood swings. With dramatic hormone changes happening in your body, it’s common to experience mood swings. You may feel deeply sad, excited, and anxious all at once. And this is okay. Allow yourself to feel your changing emotions, and know it’s not a reflection of your ability to be a good mom. If you need support, talk to women around you who have been through the same thing. A homeopath may be able to provide some remedies to reduce your symptoms, too.
Fatigue. Your body is pouring every resource into the growth and development of your baby. It’s normal to feel tired! This may be frustrating if you’re used to an active lifestyle. A little bit of yoga or a low-impact exercise could help you feel better. Just make sure you’re not pushing yourself too hard. Once the initial fatigue wears off, you’ll have plenty of time to exercise and prepare for baby.
Hormonal changes. Acne, sore breasts, mood swings, and weight changes are all part of the package when your hormones change. These symptoms aren’t your new normal, and they will likely regulate later on in pregnancy. I do recommend nutrient testing to find the best foods and supplements to rebalance your hormones.
Bloating and indigestion. Heartburn, bloating, constipation, and other digestive changes are common in first trimester pregnancy. There are a few different ways to manage it, though. I recommend using mineral tea, bone broth, supplements, herbs, and gentle movement to move digestion along.
Cravings. You may start to experience pregnancy cravings during the first trimester. Believe it or not, these cravings can tell you more about the nutrients your body needs. Tune into them. If you’re craving pickles, you may need more electrolytes. If you’re craving chocolate or avocados, you may need magnesium. Lean on healthy foods to fulfill these cravings and other deep nutrient needs.
What to Prioritize During First Trimester Pregnancy (From a Holistic Nutrition Perspective)
While first trimester pregnancy symptoms are common, they shouldn’t be considered normal. You can (and should) support your body with diet, supplements, nutrient testing, and lifestyle changes. These adjustments safeguard your own health and help your baby grow. As a holistic nutritionist, here’s what I recommend to every client…
First Trimester Pregnancy Diet
Nutrient-dense foods should be a priority throughout your entire pregnancy. Even with first trimester nausea, there are still plenty of foods you can use to support your adapting body. I recommend yogurt, mineral tea, blackstrap molasses, bone broth soup, scrambled eggs, collagen supplements, and other simple forms of minerals, vitamins, and protein.
Remember, minerals are essential for healthy hormone function. Vitamins, protein, and fatty acids are used to build healthy organs and tissue for your baby. While it’s common for women to worry about their weight and carefully count calories during pregnancy, this practice can be unhelpful (and even worsen symptoms). My advice is to focus on nutrient density, not calories. Eat the way our ancestors did by minimizing processed foods and honoring the work your body is doing internally.
First Trimester Pregnancy Supplements
A holistic prenatal vitamin is an easy step toward better pregnancy health. Two of my favorite brands are FullWell and Needed. I also know many women who prefer to make their own prenatal vitamin with individual supplements, like desiccated beef liver, cod liver oil, probiotics, trace minerals, and more. If you have a good grasp on your nutritional health, I find this to be helpful.
As much as I love high-quality supplements, I always aim for a food-first approach. The best way to support your pregnancy body is to understand your unique nutrient profile — and then create a food and supplement plan to meet your needs.
First Trimester Pregnancy Lifestyle Changes
You probably won’t feel up to doing much during your first trimester, and that’s okay. Your goal right now is to simply nurture and support your baby to the best of your ability. Allow yourself to lean on friends, family, and community as you navigate the changes that come.
Lifestyle changes can help you maintain your energy levels, balance your hormones, and support healthy development for your baby. I recommend taking daily walks, adding protein to your diet, and balancing your circadian rhythm. These easy habits have been shown to positively impact blood sugar levels, hormone health, and even thyroid function.
First Trimester Nutrient Testing I Recommend
Nutrition is personal. There’s no one-size-fits-all approach (as much as Instagram reels would like you to believe there is). As a holistic nutritionist, I see every day how vastly different each person’s micro and macronutrient needs are.
That’s why I focus on lab testing during pregnancy. Intentional holistic labs can help you pinpoint nutrient deficiencies and fill them with either food or supplements. Here are the tests I recommend:
A full thyroid panel
Check for thyroid antibodies
Vitamin D
Full iron panel
Ferritin levels
Fasting glucose and insulin (to check for gestational diabetes)
Comprehensive metabolic panel (CMP)
B12 levels
Folate levels
Lipids
C-reactive protein (CRP)
Complete blood count (CBC)
Focus on Intentionality and Intuition in Your First Trimester
As you begin your pregnancy, the noise of what you should and shouldn’t do may be overwhelming (especially if you’re a first-time mom). As a holistic nutritionist, my advice is to tune out the anxiety and tune into your intuition.
At the end of the day, you can trust your body to tell you what it needs. From supplements to diet, lifestyle, and lab testing, choose what feels right. Then, adjust as needed with the guidance of a health expert you trust.
Want to work with a holistic pregnancy nutritionist?
I help moms feel their best through every stage of motherhood — with a real food solution that’s more than symptom-deep. Each customized diet, supplement, and lifestyle plan is designed to help you feel your best while building lifelong habits that build the health journey you want.