14 first-trimester snacks you can actually stomach, according to a nutritionist

For many mothers-to-be, finding the foods you really want to eat in the first week of pregnancy can be a challenge, due to nausea, food cravings, strong appetite or digestive problems, but it is a combination of the above.

Small meals can help. Eating regularly can be the key to preventing chronic fatigue and nausea, because when your stomach is empty or your blood sugar drops, your rising hormones can increase nausea (hello crackers on your bedside table).

These snacks tend to be sweet and neutral when all you can keep is a regular bagel or cereal, but they’re also packed with other nutrients to help your body keep going. . What each mom wants to eat and can tolerate during the first trimester may vary, but here are some of our favorites.

Greek yogurt with frozen berries

Greek yogurt has two to three times the amount of protein as regular yogurt, which means that it can help you feel fuller longer and provide you with some of the essential nutrients that your body needs, such as calcium. Paired with thawed berries, this naturally sweet snack will keep your blood sugar balanced and keep you sated for a while—until your next snack, that is.

Cheese and pineapple hearts

With 13 grams of protein in half a cup, cottage cheese is one of the best sources of protein. Pair it with super-sweet fresh pineapple for a delicious snack that can get you through those 15 hours. slump without needing sleep.

Chia pudding with coconut milk

Soaking small chia seeds in coconut milk makes it a powerful plant-based food that is full of healthy fats and lots of minerals. Sweeten with maple syrup or honey, or add a spoonful of jam when serving.

Pregnant Woman Food

Banana Smoothie

You may not be able to swallow a green smoothie, especially the grown ones, during your first month, but this is simple and easy: mix together 1 cup of oat milk, 1/2 frozen banana (in slices) and 1 small orange (peeled) in a high-powered blender. It is refreshing and contains both calcium and protein.

Grill every day

Toast is often like a miracle food during the first trimester, even if you just want it with butter, try avocado and a little salt for a healthy dose of fat.
Or it’s toast topped with a sliced ​​hard-boiled egg and a little salt or cheese. Some complex carbohydrates, a dose of protein and fat will calm your stomach.

DIY trail mix with dry corn

Pure fruit may not lift it well in the first three months, but you will feel better if you mix it with complex carbohydrates. Try Kashi Obi to Obi, Puffins, Crispix or even Kix cereal for a great snack.

Banana Nut Butter

Bananas are a good source of potassium, and their natural carbohydrates can help you lose weight. Top with a dollop of peanut or almond butter for a protein shake.

Protein bars

Pregnant women need very high protein, so keep easily digestible protein bars on hand. We especially love them when served really cold, straight from the fridge, like lunch or breakfast.


A little salty, a little crunchy, and full of fiber, popcorn can satisfy those rare food cravings. Make it yourself in the microwave – all you need is a brown lunch bag and some cereal, then add salt, butter or olive oil, and grated parmesan cheese or nutritional yeast.

Flax crackers and cheese

Salines are great for preventing nausea, but they won’t keep you full for long. Swap them for a cracker with less fiber (and fiber, protein, and good fatty acids) like nutritious flaxseed crackers. You can add them to a little cheese or a nut-based spice for a light meal.

Roasted Chickpeas

Craving crisps or pretzels? Try the roasted chickpeas. They’re both crunchy and salty, and they’ll stay in your stomach for good — and they get credit for being a strong source of protein, fiber and magnesium.

Edamame and sea salt

These spicy soybeans have a neutral taste, but it can be a good way to eat when you can’t stomach the thought of broccoli or kale. Sprinkle them with a little sea salt or dip them in soy sauce for a salty treat.

Dates and nut butter

Dates are packed with iron and other minerals and are a delicious way to curb sugar cravings. Because of their fiber content, they will help stabilize your blood sugar, too.

Hard-boiled eggs with all the bagel ingredients

Trust us on this one – a pinch of any bagel recipe is all you need to make that hard-boiled egg you crave. Oh, and a little olive oil is good on top. Then rejoice in all the choline and protein you’ll be packing.