what to eat in first trimester

Feeling Frustrated With Morning Sickness? Here’s What to Eat in First Trimester

Being pregnant is such a beautiful experience, but the morning sickness that comes with it is not! It can be extremely frustrating trying to figure out what to eat when you constantly feel nauseous and lack an appetite.

I know I felt discouraged every time I would grocery shop because I truly had no clue what to buy. I didn’t know what I would be able to stomach for the upcoming week, especially since my cravings changed daily it seemed.

But once I got pregnant with my second child, I felt like I knew exactly what to stock up on and how to still eat a variety of foods without making myself sick.

I’ve put together a list of 20+ foods that you can eat during your first trimester. You may be reading this while pregnant, see some of the items on the list, and maybe still feel grossed out even if it’s something bland.

But not to worry, the purpose is to help spark some idea of where you can start and hopeful come up with your own combinations of food that are appealing to you.

what to eat in first trimester

What To Eat In First Trimester

Snack ideas 

  • saltine crackers
  • gold fish
  • peanut butter crackers
  • granola bars
  • string cheese
  • applesauce
  • almonds
  • yogurt
  • cheese and crackers
  • pretzels
  • pita chips
  • apple with peanut butter
  • berries
  • veggies (cucumber, carrots, cherry tomatoes)-pair with favorite dip
  • popsicles 

Meal Ideas


  • bland cereal
  • toast– add butter, jam, peanut butter
  • bagel/bagel thins w/ cream cheese
  • yogurt parfait 
  • english muffin
  • smoothie


  • peanut butter and jelly
  • buttered noodles
  • chicken noodle soup
  • rice– add veggies/protein


  • water, add lemon
  • gatorade/powerade
  • juice
  • ginger ale

Tips for Eating in the First Trimester

Here are some additional tips to help you eat during the first trimester.

Tip #1

Eat small meals frequently. Everyone’s body is different, but I noticed that a lot of the time my nausea was triggered by being hungry.

Be sure to eat small meals or snacks (whichever you can tolerate best) regularly to hopefully keep some of the nausea away.

Tip #2

Keep crackers or another simple snack by your bedside and eat before you get out of bed. A few times, I felt fine when I woke up but once I was up and moving around, I would burn up and start feeling really hungry.

Make it a point to take a minute or two before getting out of bed to eat a few crackers and sip some water.

Tip #3

Once you know what you can stomach and what you can’t, try to eat as much of a variety as possible. Even if it’s a variety of bland foods.

For example, maybe you’ll have regular toast with butter some mornings, but other mornings you can change it up and have an english muffin with jam instead.

Although you’re still eating bland, you’re at least eating something a little different so you don’t get completely bored.

Final Thoughts on What to Eat in First Trimester

It can definitely feel tricky eating in the first trimester, especially if your morning sickness is intense. But I hope this list helped give you an idea of what to eat in first trimester.

What were your favorite foods to eat in early pregnancy? What foods did you avoid? Share in the comments!

FREE Printable-First Trimester Foods List

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First Trimester Foods List


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