During these first few months of pregnancy, your body is doing incredible work, building the foundation for your baby’s heart, brain, and tiny limbs. But your calorie needs stay about the same as before pregnancy. Your little one is still small enough that they don’t require extra energy from you just yet.

In the meantime, this is your chance to gently shift your focus toward nourishment in a way that feels good for you. Start by weaving in nutrient-rich foods where you can, as they’ll provide the key building blocks for your baby’s early development. And it’s worth remembering, food isn’t just fuel, it’s pleasure, too. If a slice of your favourite cake or a nostalgic childhood snack calls to you, savour it guilt-free! Pregnancy is a journey, not a test, and every small, positive choice adds up. There’s no such thing as “perfect”, just what works for you and your baby, one day at a time.

While calories stay steady for now, your needs will ramp up in the second and third trimesters as your baby grows bigger. For now, focus on nourishing your body with a little more intention.

Your Calorie Needs in the First Trimester

The Foods to Skip During Pregnancy

Pregnancy is an exciting time when your food choices directly support your baby's development. While most foods are completely safe, some require extra attention because they might contain bacteria, mercury, or other substances that could affect your growing baby.

  • Raw or undercooked seafood, especially shellfish. These can harbor harmful bacteria and parasites that are dangerous for both you and the baby. Instead, opt for cooked seafood, or if you're looking for omega-3s, consider plant-based sources like chia seeds or walnuts, which are both nutritious and safe.

  • Fish like shark, swordfish, king mackerel, and tilefish have higher mercury levels, which could affect your baby's developing nervous system.

  • Raw eggs may contain Salmonella, which can lead to illness. Make sure eggs are well-cooked and avoid foods that typically use raw eggs, such as homemade mayonnaise or hollandaise sauce. Try chickpea-based mayo as a safe alternative.

  • When it comes to dairy products, unpasteurised options, particularly certain soft cheeses like brie and camembert, can harbour Listeria, a dangerous bacterium that can lead to miscarriage or serious health problems for newborns. Always choose pasteurised versions or consider calcium-fortified plant milks as safe alternatives.

  • Processed meats, including lunch meats and hot dogs, also pose risks due to Listeria unless they are heated until steaming hot before eating. It’s a good habit to prepare these kinds of foods properly to keep both you and your baby safe.

  • These can contain harmful bacteria and parasites. Thorough washing is key to avoid toxoplasmosis, a potential cause of serious complications for your baby. Pre-washed, frozen vegetables are a great time-saver.

  • Research has shown that the more caffeine you consume, the greater the risk can be for complications such as miscarriage and low birth weight. So, it's a good idea to cut back even more if you can, just to keep your baby safe and healthy. The NHS suggests you should aim for less than 200mg a day. To give you an idea, that’s roughly equivalent to about two cups of instant coffee. 

  • When it comes to alcohol and pregnancy, the bottom line is that there's no safe amount to drink. Alcohol can easily pass from you to your baby, and since their bodies are still developing, they can't filter it out like adults do. Even small amounts can lead to an increased miscarriage risk and possibly even fetal alcohol spectrum disorders (FASD), which may cause lifelong physical, behavioral, and learning challenges. The best way to protect your little one is to stop drinking altogether. 

How to Build Your Pregnancy Plate

During the first trimester of pregnancy, you generally don’t need to eat more calories than usual. Instead of focusing on how much you eat, it's better to think about what you eat. Try to choose healthy, nutritious foods that will give you energy and help your baby grow. And if you’re battling morning sickness, definitely steer clear of foods that might make your stomach do backflips. Remember, it’s all about quality over quantity; what you eat matters more than how much!

Step 1: Establish your protein base 

Start your meal with a protein powerhouse! Fill a quarter of your plate with quality protein sources that benefit both you and your baby. Fresh, whole foods can make a big difference, and there are plenty of great options to choose from. Consider adding beans, lentils, tofu, edamame, or tempeh to your plate, all of which are rich in protein and fibre.

If you eat non-plant-based proteins, you could try grilled chicken, salmon, or mackerel since they’re rich in omega-3 fatty acids that are essential for your baby’s brain development. 
No matter how you choose to customise your plate, making fresh, minimally processed proteins a priority will lay a strong foundation for your baby’s growth and development.

Step 2: Opt for energy-boosting grains

Choose whole grains to fill about a quarter of your plate. Options like whole wheat, barley, quinoa, oats, and brown rice are great choices. These grains help keep your blood sugar stable compared to white bread and white rice, making them better options.

Step 3: Load the rest of the plate with veggies and fruits

Try to fill the remaining half of your plate with a variety of vegetables and fruits. The more colourful your plate, the more different nutrients you're likely getting!

Each colour represents different vitamins and minerals: red foods like tomatoes and strawberries boost the immune system, orange and yellow ones like carrots and sweet potatoes support vision and immunity, greens such as spinach and broccoli provide folate and iron for fetal growth, and blue and purple options like blueberries offer antioxidant properties. 

Step 4: Consider healthy fats

Incorporating healthy fats into your diet is important, especially during pregnancy. When using oils, focus on healthy plant-based options like olive oil, canola oil, avocado oil, corn oil, sunflower oil, and coconut oil. These oils contain beneficial nutrients and can support your health when consumed in moderation. It's best to steer clear of partially hydrogenated oils, as they include unhealthy trans fats that can be harmful to your health and your baby’s development. It's also important to understand that foods labelled as low-fat aren’t necessarily healthy. Sometimes, they may contain added sugars or other unhealthy ingredients to compensate for the reduced fat content. So, be sure to prioritise nutrient-dense foods and healthy fats to ensure you’re providing the best nutrition for both you and your baby.

Are you wondering about your calorie intake? While in your first trimester, you don't necessarily need to increase your calorie consumption; it’s useful to know your baseline to help plan your meals. A quick online calorie calculator can give you a personalised estimate based on your height, weight, and activity level.

Protecting your pregnancy from CMV

If you have young children at home, be mindful about sharing food or utensils with them. Young kids - especially those in daycare or preschool - often carry Cytomegalovirus (CMV). While this common virus typically causes no symptoms in children, it can potentially cause complications if contracted during pregnancy.

To reduce your risk:
✓ Use separate plates and utensils for your meals
✓ Avoid finishing your child's leftover food
✓ Wash hands frequently, especially after diaper changes or handling toys
✓ Don't share cups, straws, or toothbrushes

CMV is most concerning when a pregnant person gets infected for the first time. Simple precautions can help keep both you and your baby safe.