Navigating health in the first trimester

The first trimester of pregnancy can be really challenging especially if you experience nausea like many. Nausea can be a result of one or a combination of: hormonal changes, nutritional deficiencies and stress.

first trimester

Suggestions for the first 3 months (and beyond) if you have nausea, food aversions, etc

  • Start your day with a healthy protein and healthy fat to stabilize your blood sugar level
  • Consume healthy protein at every meal and snack during the day
  • Consume small and frequent meals through out the day
  • Identify healthy foods that sound appealing and focus on consuming them (use the “crowd out” philosophy)
  • Implement some simple food swaps (examples listed below) based upon your cravings
  • Consume supplements if possible, to boost nutrient levels (continue through pregnancy and postpartum).  If you have challenges swallowing pills, you can:
    • Open up the capsules and place powder in yogurt or smoothies
    • Find a supplement in a gummie/chew form (ensure it has a high quality ingredient list)
  • Try techniques and tips to support your nausea with ideas listed below
  • Give yourself grace and do your best, this can be a challenging time


Ideas on naturally reducing or supporting your nausea:

  • Gingerroot
    • Consume Ginger Tea
    • Take Ginger in capsules
    • Chew on Crystalized Ginger
  • Lemon
    • Consume Lemon Water
    • Place Lemon essential oils on skin and/or inhale
    • Lemon drops
  • Peppermint
    • Consume Peppermint Tea
    • Place Peppermint essential oils on skin and/or inhale
  • B Vitamins (possible nutrient deficiency)
    • Consume a B Complex supplement
    • Consume Brewer’s Yeast (either place powder in recipes or take in a capsule form) as it is high in B Vitamins
    • Consume additional foods high in B Vitamins such as romaine lettuce, dark leafy greens, red peppers, wild salmon, oats and parsley
  • Consume a healthy protein before bed
  • Keep a protein bar at your bed side to consume if you wake up in the night
  • Acupuncture Treatment


A sampling of healthier food swap options for certain food cravings:

  • Carbs
    • Ezekiel Bread instead of regular bread
    • Protein/Grain Free Muffin recipe instead of a regular muffin
    • Cauliflower Breadsticks instead of breadsticks
    • Cauliflower Crust Pizza instead of regular pizza
    • Protein pancake recipe instead of regular pancakes
  • Salty
    • Terra Chips instead of regular potato chips
    • Popcorn popped in coconut oil instead of chips
  • Sweets
    • Whole Food Smoothie (made thick with fruits, veggies, healthy protein and fats) instead of ice cream
    • Avocado Chocolate Mousse instead of Chocolate Pudding
    • Paleo Brownie recipe that has almond or peanut butter (more protein) instead of a regular brownie with refined flour and sugar
    • Healthier Chocolate bar instead of a candy bar. Recipe:
      • Cacao Bar (at least 70% cacao) placed in pan with 1-2 tablespoons of coconut oil. Heat until all melted. Add almonds to mixture. Line plate or cookie sheet with parchment paper and place individual serving sizes on it. Move into freezer and enjoy when firm! 


Also becoming more familiar with the meaning of cravings can help address the underlying nutritional cause:




MelanieMelanie is the Wellness Coordinator for Willowsong Midwifery Care, a Certified Health Coach (through the Institute of Integrative Nutrition and AADP), and more importantly a mom of 3 small children. She is very passionate about empowering moms and children in attaining overall health and wellness and loves supporting Willowsong Families with health classes, free initial prenatal consults, information via blogging and much more! Melanie approaches health from a holistic perspective, meaning that she believes each component of our lives creates our overall health and wellness. Anyone is welcome to connect with Melanie anytime via email (

Please don’t just take Melanie’s experience…as always consult with your medical professional and your own self-understanding when making health decisions; Melanie is not a medical professional, a nutritionist or dietician. She does not hold a degree in medicine, dietetics, or nutrition. Melanie makes no claim to any specialized medical training, nor does she dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease, preconception or pregnancy health. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your midwife, doctor and/or wellness team if you have questions and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.