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

For many expectant mamas, finding food you actually want to eat during the first weeks of pregnancy can be a challenge, thanks to nausea, food aversions, powerful cravings or digestive woes—or a combination of the above. (We’ve been there too, mama!)

Small meals can help. Regular snacks can be essential in keeping the seemingly endless fatigue and nausea at bay, as when your stomach is empty or your blood sugar gets low, your surging hormones can increase nausea (hello, crackers in your nightstand).

These snacks aim to be both palatable and neutral-tasting enough for when all you really can keep down is a plain bagel or dry cereal, but they’re also packed with additional nutrients to help your body keep doing the important work of growing a baby.

What every mother wants to eat and can tolerate during the first trimester can vary widely, but here are a few of our favorites.

1. Plain 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.

2. Cottage cheese and pineapple

With 13 grams of protein in half a cup, cottage cheese is one of the best dairy sources of protein. Pair it with super-sweet fresh pineapple for a classic snack that can help you make it through that 3 p.m. slump without needing a snooze.

3. Chia pudding with coconut milk

Soaking tiny chia seeds in coconut milk makes for a stellar plant-based snack that’s also packed with good fats and loads of minerals. Sweeten it to your heart’s content with maple syrup or honey, or add a dollop of jam when serving.

4. Banana smoothie

You may not be able to stomach a green smoothie, especially thicker ones, during your first trimester, but this one is light and simple: Blend 1 cup oat milk, 1/2 frozen banana (sliced), and 1 small orange (peeled) in a high-powered blender. It’s intensely refreshing and packs both calcium and protein.

5. Toast for days

Toast often seems like a wonder food during the first trimester, and while you might crave it topped with just butter, try some smashed avocado and a little salt for a satisfying dose of good fats.

Or top buttered toast with a sliced hard-cooked egg and a little salt or cheese. Some complex carbs, a dose of protein and fat will make your unsettled stomach calm right down.

6. DIY trail mix with dry cereal

Straight-up nuts might not sit so well during the first trimester, but you have a better chance of feeling good if you mix them with some complex carbohydrates. Try Kashi Heart to Heart cereal, Puffins, Crispix or even Kix to make a super snack mix.

7. Banana and nut butter

Bananas are a good source of potassium, and their natural carbohydrates might even make you feel a little less queasy. Top with a spoonful of peanut or almond butter for a creamy dose of protein.

8. Protein bars

Pregnant people need lots of high-quality protein, so keep a stash of easy-to-digest protein bars on hand. We particularly love them served very cold straight from the fridge as an afternoon or early-morning nibble.

9. Air-popped popcorn

A little salty, a little crunchy and filled with fiber, popcorn can satisfy those cravings for crunchy foods. Make it yourself in the microwave—all you need is a brown paper lunch bag and some kernels, and then top with salt, butter or olive oil, plus grated parmesan or nutritional yeast.

10. Flax crackers and cheese

Saltines are great for keeping nausea at bay, but they won’t fill you up for very long. Trade them in for a cracker with a little more substance (and fiber, protein and good fatty acids) like nutrient-dense flax crackers. You can top them with a bit of cheese or a savory nut-based spread for a mini-meal.

11. Roasted chickpeas

Craving chips or pretzels? Try roasted chickpeas. They’re both crunchy and salty and will likely sit well in your stomach—and they get bonus points for being a solid source of protein, fiber and magnesium.

12. Edamame with sea salt

These steamed soybeans are neutral-tasting but can be a great way to get in a veggie when you can’t even stomach the idea of broccoli or kale. Dust on a bit of sea salt or dip them in soy sauce for a salty snack.

13. Dates with nut butter

Dates are packed with iron and other minerals and are a super sweet way to quell sugar cravings. Thanks to their fiber density, they’ll help keep your blood sugar balanced, to boot.

14. Hard-boiled eggs with everything bagel spice

Trust us on this—a sprinkle of everything bagel seasoning is all you need to make hard-boiled eggs crave-worthy. Oh, and a drizzle of good olive oil on top. Then revel in all the choline and protein you’ll rack up.

Bonus round: 5 first-trimester pregnancy snack combos

1. Apples, Peanut Butter and Whole-Grain Crackers: A Power-Packed Trio

Apples, peanut butter, and whole-grain crackers make an excellent snack combo to kick start your journey right. Packed with protein, fiber, and healthy fats, this snack is designed to keep you satiated between meals.

Natural peanut butter, spread over slices of apple and whole-grain crackers is a delightful treat. The combo offers a good mix of proteins and fibers, keeping your energy levels steady. Not a fan of peanut butter? Don’t worry; you can try different combinations using almond or cashew nut butter and fruits like pears or bananas.

2. Tortilla Chips and Guacamole: A Crunchy Delight

If you are someone who enjoys a crunch in their snack, whole-grain, higher-fiber tortilla chips paired with guacamole could be your go-to option. The guacamole, rich in folate, a vitamin B essential to prevent birth defects, is a nutritious dip choice. Add to this the heart-healthy fats present in avocados, and you have a snack that is both healthy and delicious. For an alternative protein-rich dip, try a bean dip.

3. Yogurt, Nuts and Fruit: A Trio of Goodness

Including three servings of low-fat dairy in your daily diet can ensure that you and your baby get enough calcium for strong bones and teeth. Greek yogurt, which is high in protein, can be a more filling choice. You can top it with a sprinkle of nuts for added protein and fiber, and a serving of fruits like berries or diced peaches, making it a wholesome and delicious snack.

4. Chocolate and Fruit: A Sweet Surprise

Craving chocolate? You’re in luck! Chocolate may lower your risk of preeclampsia, a condition that can cause high blood pressure and organ damage in some pregnant women. Pair a small portion of chocolate with fruit to balance the sweetness. You could even opt for chocolate-covered fruit! Chocolate pudding made with low-fat milk or chocolate yogurt can also be a great dairy-boosting snack.

5. Trail Mix: A Portable Snack

For those who love a mix of sweet and savory, trail mix can be an ideal snack. The best trail mixes contain salt-free nuts, sugar-free dried fruit, and dark chocolate. These ingredients provide the fiber, iron, and other vital minerals to support your health. You can create your own mix at home or buy a ready-made one. Some trail mixes come in single-serve packs, making them easy to carry around.

Frequently Asked Questions

What snacks are safe in pregnancy?

Safe snacks during pregnancy include plain Greek yogurt, fresh fruits like apples or berries, and whole-grain crackers with cheese. Remember, mama, to choose snacks that feel good to your tummy and energize you.

What should I eat in my first trimester of pregnancy?

Focus on light, nutrient-rich foods like smoothies, avocado toast, and cottage cheese with pineapple. Small, frequent meals can help with nausea and ensure you’re getting the vitamins and minerals both you and your baby need.

What are good protein snacks for the first trimester?

Good protein snacks include hard-boiled eggs, a handful of almonds, or a slice of whole-grain toast with peanut butter. These can help keep your energy up and support your baby’s growth.

Can I eat junk in the first trimester?

It’s okay to indulge a craving now and then, but try to keep junk food to a minimum. Opt for healthier alternatives that satisfy your cravings but also provide nutrients. Remember, it’s all about balance, mama!

What is unsafe in the first trimester?

Avoid raw fish, undercooked meats, and unpasteurized cheeses to reduce the risk of foodborne illness. Also, steer clear of high-caffeine drinks and any substances not recommended during pregnancy.

Can I eat Chick-fil-A while pregnant?

Yes, you can enjoy Chick-fil-A occasionally, but opt for grilled items over fried. Be mindful of portion sizes and balance it out with a fruit cup or side salad.

Why is my belly so big at 6 weeks pregnant?

Every mama’s body reacts differently to pregnancy. A bigger belly can be due to bloating, the way your baby is positioned, or it might just be your body’s unique response to pregnancy.

What fruits should pregnant women avoid?

It’s best to avoid high-mercury fruits like some types of fish and unpasteurized juices. Also, limit intake of papaya, pineapple, and grapes in the first trimester as some believe they might not be ideal.

What foods help prevent miscarriage?

While no specific food can prevent miscarriage, eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support a healthy pregnancy. Remember to stay hydrated and take your prenatal vitamins, mama!

A version of this post was posted on November 24, 2015. It has been updated.

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