Surviving the First Trimester of Pregnancy: Tips for Nourishment and Support
The first trimester of pregnancy is often painted as a magical time — but for so many expecting moms, it can feel anything but. Nausea, exhaustion, food aversions, anxiety and constant changes in your body can leave you feeling unlike yourself. You may not be ready to share your news yet, which makes it even harder when others don’t understand why you’re suddenly tired, skipping social plans, or eating differently.
And if you have a history of disordered eating or an eating disorder, this season can feel especially challenging. Old thoughts may resurface, your relationship with food might feel more complicated, and the loss of control can be triggering. It’s important to know: you are not alone in this. With support and small, intentional steps, you can care for your body while also caring for your mental and emotional health.
Below are a few gentle, practical tips to help you navigate food and nourishment during the first trimester.
1. Eat Smaller, More Frequent Meals
Large meals can feel overwhelming right now, both physically and emotionally. Instead, try eating smaller amounts more often. This can help manage nausea, prevent long stretches without food, and keep your energy levels steadier.
2. Find Foods You Can Tolerate
During the first trimester, your cravings and aversions may change daily. Notice if certain textures, flavors, or temperatures sit better with you — for example, cold foods like smoothies, yogurt, or fruit might feel more tolerable than hot, heavy meals. Once you find something that works, see if you can gently boost it with extra nutrition. For example:
Add nut butter, avocado, or butter to toast or crackers
Blend protein powder or yogurt into a fruit smoothie
Pair fruit with cheese for a balance of carbs, protein, and fat
This way, you get more nourishment from foods you already feel okay eating. Also, it is so okay if this is not doable right now! Be gentle with yourself.
3. Make a “Tolerated Foods List”
Write down the carbs, proteins, and fats you can eat without too much discomfort. Having a list makes it easier to mix and match when you don’t have the energy to think about meals. It also helps take pressure off those moments when food feels overwhelming.
4. Honor Your Hunger Cues
Even if your hunger feels unpredictable right now, try to respond when your body signals it needs fuel. Skipping meals can worsen nausea and fatigue, and it can also make intrusive food thoughts louder. Gentle nourishment, even in small amounts, is key.
5. Get Support with Food Prep
Food smells can be a huge trigger in the first trimester. If possible, ask a partner, friend, or family member to prep meals for you. Or, step outside or into another room while food is being cooked. Reducing exposure to strong smells can make eating feel more manageable.
6. Remember: Every Day is Different
What works for you today may not work tomorrow — and that’s okay. Give yourself permission to take things day by day. Flexibility and self-compassion are essential tools in navigating this season.
You Don’t Have to Do This Alone
Surviving the first trimester can feel overwhelming — especially if you’re also carrying the weight of a complicated relationship with food. This is the time to practice self compassion! Working with a provider who understands pregnancy and disordered eating can give you the support and reassurance you need.
If you’re looking for guidance that’s compassionate, non-judgmental, and tailored to your unique journey, I’d love to support you. Reach out here to learn more about working together.
