First trimester is critical for neural tube development (folate), organ formation, and managing nausea. Caloric needs barely increase (+0-100 cal/day), but nutrient density is critical.
🤢 Morning Sickness Strategy
Plain crackers, dry toast, rice cakes.
6-8 mini-meals instead of 3 large.
Ginger tea, ginger chews, fresh ginger in water. 250mg ginger 4x/day.
Smoothies, cold fruit, yogurt, cottage cheese.
🔴 Critical Nutrients
Foods: Lentils, spinach, asparagus, fortified cereal. Supplement: 400-800μg folic acid.
Neural tube closes at day 28 — before many know they're pregnant. All women of childbearing age should supplement.
Foods: Red meat, lentils, spinach + vitamin C. Supplement if ferritin <30.
Blood volume expands 50% — iron demand doubles. Deficiency linked to preterm birth, low birth weight.
Foods: Eggs (yolks), beef liver, salmon. Most prenatals lack adequate choline.
Brain development, neural tube closure (synergistic with folate). 90% of pregnant women don't meet choline requirements.