Diet · Trimester 1
Trimester 1 pregnancy diet chart
In the first trimester, small and frequent meals help with nausea. Focus on folate-rich foods and enough fluids.
| Time | What to eat |
|---|---|
| Early morning | Soaked almonds, a few dates or dry toast if you feel nauseous |
| Breakfast | Vegetable poha or upma, curd, a fruit |
| Mid-morning | Coconut water or buttermilk, roasted chana |
| Lunch | Roti, dal, green leafy sabzi (palak, methi), rice, salad |
| Evening | Fruit, sprouts chaat or a handful of nuts |
| Dinner | Khichdi or roti with paneer/dal and a cooked vegetable |
| Bedtime | Warm milk |
Tips
- Eat every 2–3 hours
- Prefer home-cooked, freshly made food
- Ask your doctor about folic acid supplements
Also see: Trimester 1 guide · Yoga for trimester 1
General wellness information — not medical advice. Consult your doctor or a registered dietitian.