While this journey to motherhood is filled with joy and excitement, it also comes with the important responsibility of nourishing your body to support a healthy pregnancy and your baby’s growth. As your body goes through physical, emotional, and hormonal changes, you may experience food aversions, digestive discomfort, and shifts in your eating habits. Prioritizing nutrient-dense and balanced meals is one of the best ways to support your pregnancy and your baby's development. Our prenatal guide can help ensure you and your baby stay nourished throughout the first trimester.

At Chiyo, we're here to support your journey to motherhood with our evidence-based Prenatal Nourish Program. Our holistic meal plan is designed to promote a healthy pregnancy through nutrient-dense, balanced, and diverse meals. We prioritize maternal health with meals and snacks that alleviate pregnancy symptoms, while also focusing on your baby’s growth and development.

What to Expect in the First Trimester

During the first trimester of pregnancy (weeks 1 to 12), your body experiences significant physical and hormonal changes, even though you may not notice visible changes (like a baby bump!). These hormonal shifts are preparing your body for pregnancy, which can lead to some common and unpleasant symptoms, including:

• Fatigue
• Tender or swollen breasts
• Morning sickness/nausea
• Food cravings or aversions
• Mood swings
• Frequent urination
• Constipation
• Bloating
• Indigestion/heartburn
• Changes in body weight

Every pregnancy is different, and you may experience some, all, or none of these symptoms. Fatigue is one of the most common symptoms in the first trimester, as your body works overtime to grow your baby. Gastrointestinal symptoms like nausea and indigestion can also make it challenging to maintain healthy eating and stay hydrated. That's why first-trimester nutrition focuses on managing these symptoms– to ensure you get the nourishment you need to support you and your growing baby.

A Guide to Prenatal Nutrition

When it comes to prenatal nutrition, focus on macronutrients and micronutrients. But before diving in, let’s talk about calories. Contrary to the common belief, pregnancy doesn’t mean you should be “eating for two.” While your calorie needs increase slightly in the second and third trimesters, it’s not enough to justify doubling your intake. In the first trimester, stick to your usual eating habits and focus on nutrient-dense foods that provide vitamins and minerals for you and your baby.

Macronutrients

Macronutrients are essential nutrients your body needs in larger amounts. They provide energy and support overall health during pregnancy.

• Protein: Aim for 60 to 90 grams per day, depending on your personalized body metrics and health needs. Include lean animal proteins like chicken, fish, eggs, or plant-based sources such as tofu, beans, lentils, nuts, and seeds.
• Carbohydrates: Consume at least 175 grams per day, focusing on complex, fiber-rich sources like whole fruits and vegetables, whole grains, sweet potatoes, and legumes. It’s also important to meet the fiber recommendation of 28 grams per day to relieve constipation and reduce the risk of gestational diabetes.
• Healthy fats: Incorporate monounsaturated fats (olive oil and avocados) and polyunsaturated fats, particularly omega-3 fatty acids. The recommended minimum intake of omega-3s is 300 milligrams per day, but 600 to 800 milligrams is preferred for maternal health and fetal brain development. Sources include sardines, anchovies, salmon, walnuts, flaxseed oil, and chia seeds.

Micronutrients

Micronutrients are vitamins and minerals that your body needs in smaller amounts. They play a crucial role in supporting various bodily functions and overall health during pregnancy.

• Folate: Folate plays a crucial role in reducing the risk of neural tube defects. Recent research recommends 600 micrograms of folate per day, with at least 400 micrograms coming from a prenatal supplement and the rest from food. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form found in dietary supplements and fortified foods. Folic acid must be converted into the activated form of folate known as 5-methyltetrahydrofolate (5-MTHF) for the body to metabolize and use it. Many women have an MTHFR genetic-polymorphism which reduces the efficiency in converting folic acid to folate, ultimately leading to a deficiency. Given this common genetic factor, it’s important to prioritize folate-rich foods such as dark leafy greens, fortified grains, peanuts, and beans along with a prenatal vitamin containing folic acid, to support adequate intake. 
• Vitamin B6:1.9 milligrams of vitamin B6 per day, which forms red blood cells and assists in the metabolism of protein, fat, and carbohydrates. Sources include beef, liver, whole grains, and bananas.
• Vitamin B12: 2.6 micrograms to support the nervous system and red blood cell production. Sources include fish, meat, poultry, eggs, and beef liver.
• Vitamin C: 85 milligrams to support the immune system and maintain healthy gums, teeth, and bones. Include foods such as citrus fruit, tomatoes, broccoli, bell peppers, and kiwi in your diet. 
• Vitamin D: 600 IU to support bones, teeth, eyes, and skin health. Vitamin D is found in small amounts in foods like mushrooms, salmon, sardines. 
• Magnesium: 350 to 400 milligrams (depending on maternal age) to reduce muscle cramps, prevent preeclampsia, fetal growth restrictions, and help maintain normal blood pressure. Food sources include: whole grains, nuts, seeds, and legumes. 
• Iron: 27 milligrams to prevent anemia and iron deficiency, and to help red blood cells deliver oxygen to the fetus. Include a mix of plant-based and animal sources like lean red meat, chicken, fish, beans, and lentils.
• Choline: 450 milligrams to support brain development and growth. Sources include beef liver, eggs, and soy. 
• Probiotics: Help improve gut health and promote regular bowel movements. Recommended strains include Lactobacillus acidophilus La-14, Lactobacillus rhamnosus HN001, Bifidobacterium longum, Bacillus subtilis DE111, Lactobacillus reuteri, Bacillus coagulans, Bacillus clausii, and Saccharomyces boulardii.

Hydration

Aim to drink 8 to 12 cups of water each day. Staying hydrated during pregnancy is important to avoid dehydration, especially if you're experiencing nausea or morning sickness. Adequate  hydration improves digestion, forms the amniotic fluid surrounding the fetus, supports nutrient circulation, and eliminates waste. If plain water feels boring, try adding fresh slices of citrus fruits, cucumbers, or melon, or herbs to infuse flavor. 

What To Avoid

Certain foods should be limited or avoided during pregnancy, as they can pose potential health risks to your baby.

• Mercury: Avoid fish high in mercury, such as shark, tuna, and swordfish.
• Caffeine: Limit caffeine intake to less than 200 mg per day, which is roughly the amount in one 12-ounce cup of coffee.
• Alcohol: Avoid alcohol.
• Raw or unpasteurized dairy and undercooked seafood: Avoid raw or unpasteurized dairy products, as well as undercooked or raw seafood, to reduce the risk of foodborne illnesses.

Tips for Relieving Pregnancy Symptoms

While unpleasant pregnancy symptoms are common, that doesn’t mean you have to live with them. Managing your symptoms can improve your quality of life and help you stay on track with your nutrition and health goals. Here are some tips to help ease pregnancy symptoms:

• Improve energy levels: Fatigue is a common symptom that can make it hard to stay active or complete daily tasks. Improve your energy by prioritizing your sleep habits, like  maintaining a consistent bedtime and wake-up schedule, creating a relaxing nighttime routine, and avoiding screens at least an hour before bed.
• Gentle movement: Incorporating gentle movement into your day is important. Whether it’s a walk, prenatal yoga, or a light jog, regular exercise can reduce back pain, improve mental health, alleviate constipation, and decrease your risk of gestational diabetes, preeclampsia, and Caesarean birth. 
• Eat small, frequent meals: If nausea is an issue, try eating smaller, more frequent meals throughout the day. This can help manage nausea and ensure a healthy diet. 
• Focus on foods that can help alleviate nausea: Bland food, protein-rich foods, ginger, and vitamin B6 can reduce nausea. Include foods like brown rice, bread, white beans, and unsalted nuts into your diet. 
• Increase fiber intake: Eating more whole fruits, vegetables, whole grains, and legumes can help relieve constipation.
• Avoid spicy and acidic foods: Spicy and acidic foods can trigger indigestion. If this is an issue for you, steer clear of hot sauce, spicy pepper, and citrus fruits. 
• Lymphatic massage and acupuncture: Traditional Chinese Medicine (TCM) emphasizes lymphatic massages and acupuncture to improve circulation and digestion, which can alleviate gastrointestinal symptoms and swollen tissues.

How Chiyo Supports Prenatal Nutrition 

Our evidence-based Prenatal Nourish Program provides comprehensive nutrition support on your journey to motherhood. Our holistic meal plan is designed with nutrient-dense, fertility-focused foods to promote a healthy pregnancy. We prioritize maternal health by providing nutrition that alleviates pregnancy symptoms while supporting your baby’s growth and development.

• We offer meals focused on the 2nd and 3rd trimesters and provide educational support throughout all three trimesters.
• Our meals save you time and energy, so you can focus on self-care and spending time with loved-ones. 
• We offer vegetarian, pescatarian, and vegan options to meet your specific dietary needs.
• Our meal programs are designed by nutritionists, crafted by chefs, and reviewed by maternal medical health experts.
• All programs are free from dairy, gluten, refined sugars, and trans fats to reduce inflammation.