First Trimester Nutrition Recipes

Due to morning sickness in the first trimester, many pregnant women experience symptoms such as loss of appetite, nausea, and vomiting. Choosing light, nutritious, and easy-to-digest foods is particularly important.

First Trimester Diet Points

Dietary Principles

• Small Frequent Meals: 5-6 meals a day, avoid empty stomach
• Light Diet: Avoid greasy and strong smells
• Separate Dry and Wet: Drink water 30 minutes after meals
• Moderate Temperature: Avoid excessive cold or heat stimulation

Key Nutrients

• Folic Acid: Prevents neural tube defects
• Vitamin B6: Alleviates morning sickness
• Protein: Supports organ development
• Carbohydrates: Provide sufficient energy

Breakfast Recipes

1. Soda Crackers with Milk

Ingredients:

• 4-6 whole wheat soda crackers
• 250ml warm milk
• 10g crushed nuts

Instructions:

1. Eat 2-3 soda crackers immediately after waking up
2. Drink warm milk 15 minutes later
3. Add crushed nuts for extra nutrition

Nutritional Features:

• Carbohydrates alleviate morning sickness
• Calcium and protein supplementation
• Healthy fat source

2. Banana Oatmeal Porridge

Ingredients:

• 50g oats
• Half a banana
• 200ml milk
• A little honey

Instructions:

1. Cook oats with milk into porridge
2. Slice banana and place on top of porridge
3. Add a little honey to taste after cooling slightly

Nutritional Features:

• Rich in dietary fiber
• Sufficient potassium
• B vitamins

3. Boiled Egg with Whole Wheat Bread

Ingredients:

• 1 egg (fully cooked)
• 2 slices of whole wheat bread
• Half an apple

Instructions:

1. Boil egg and peel
2. Toast whole wheat bread
3. Serve with fresh apple

Nutritional Features:

• Quality protein
• Complex carbohydrates
• Vitamin C and fiber

Lunch Recipes

1. Clear Soup Noodles with Steamed Egg

Ingredients:

• 100g thin noodles
• 1 egg
• 100g bok choy
• A little coriander and chopped green onion

Instructions:

1. Boil noodles in water
2. Beat egg and steam
3. Blanch bok choy
4. Season with clear soup, sprinkle with coriander and green onion

Nutritional Features:

• Easy to digest and absorb
• Rich in protein
• Vitamin C and fiber

2. Chicken Vegetable Porridge

Ingredients:

• 50g chicken breast
• 50g rice
• 30g carrot
• 50g greens

Instructions:

1. Cook rice into thin porridge
2. Dice chicken breast and boil
3. Dice carrot and add to porridge
4. Finally add greens to taste

Nutritional Features:

• Rich in protein
• Vitamin A and C
• Easy to digest

3. Steamed Fish with Rice

Ingredients:

• 100g sea bass
• 1 bowl of rice
• A little shredded ginger and green onion sections
• 1 teaspoon light soy sauce

Instructions:

1. Slice fish and add shredded ginger and green onion sections
2. Steam for 8-10 minutes until cooked
3. Drizzle with a little light soy sauce
4. Serve with rice

Nutritional Features:

• Quality protein
• Omega-3 fatty acids
• Low fat

Dinner Recipes

1. Millet Porridge with Pickles

Ingredients:

• 50g millet
• 50g rice
• A little pickles
• 1 boiled egg

Instructions:

1. Mix millet and rice to cook porridge
2. Dice pickles for a little flavor
3. Serve with boiled egg

Nutritional Features:

• Strengthens spleen and stomach
• Protein supplementation
• Easy to digest

2. Yam and Ribs Soup

Ingredients:

• 100g ribs
• 100g iron stick yam
• 10g goji berries
• 2 slices of ginger

Instructions:

1. Blanch ribs to remove scum
2. Add yam and ginger slices to stew
3. Finally add goji berries
4. Season with a little salt

Nutritional Features:

• Calcium supplementation
• Strengthens spleen and stomach
• Easy to absorb

3. Steamed Egg Custard with Greens

Ingredients:

• 2 eggs
• 100ml water
• 100g baby bok choy
• A little sesame oil

Instructions:

1. Beat eggs, add water and steam
2. Blanch baby bok choy
3. Drizzle sesame oil on egg custard
4. Serve with greens

Nutritional Features:

• Quality protein
• Rich in vitamins
• Smooth and tender texture

Snack Recipes

1. Fruit and Nut Combo

Recommended Combinations:

• Apple + 5 almonds
• Banana + 2 walnuts
• Orange + 5 cashews

Nutritional Features:

• Rich in vitamins
• Healthy fats
• Dietary fiber

2. Yogurt with Soda Crackers

Ingredients:

• 150g plain yogurt
• 2-3 whole wheat soda crackers
• 10 blueberries

Nutritional Features:

• Probiotics
• Rich in calcium
• Antioxidants

3. Steamed Sweet Potato

Ingredients:

• 1 sweet potato (medium size)
• A little milk

Instructions:

1. Wash and steam sweet potato
2. Can add a little milk to mix

Nutritional Features:

• Dietary fiber
• Beta-carotene
• Vitamin C

Recipes to Alleviate Morning Sickness

1. Ginger Tea

Ingredients:

• 3 slices fresh ginger
• 1 teaspoon brown sugar
• 250ml boiling water

Instructions:

1. Wash and slice ginger
2. Brew with boiling water
3. Add brown sugar to taste

Benefits:

• Relieves nausea
• Warms the middle and dispels cold
• Promotes digestion

2. Plum Tea

Ingredients:

• 3 dark plums
• 5 hawthorn slices
• A little dried tangerine peel
• 250ml boiling water

Instructions:

1. Wash all ingredients
2. Brew with boiling water
3. Can add a little honey

Benefits:

• Promotes saliva and stops vomiting
• Appetizing and digestive
• Sweet and sour taste

3. Mint Lemon Water

Ingredients:

• 5 fresh mint leaves
• 2 lemon slices
• 250ml boiling water

Instructions:

1. Wash mint leaves
2. Slice lemon
3. Brew with boiling water

Benefits:

• Freshens breath
• Relieves nausea
• Refreshing

Nutritious Soups

1. Seaweed Egg Drop Soup

Ingredients:

• 5g seaweed
• 1 egg
• 5g dried shrimp
• A little sesame oil

Instructions:

1. Boil water and add seaweed
2. Slowly pour in egg liquid
3. Add dried shrimp to taste
4. Drizzle sesame oil and serve

Nutritional Features:

• Rich in iodine
• Protein source
• Calcium supplementation

2. Winter Melon and Ribs Soup

Ingredients:

• 200g winter melon
• 100g ribs
• 2 slices of ginger
• A little salt

Instructions:

1. Blanch ribs to remove scum
2. Slice winter melon and add
3. Stew for 30 minutes
4. Season with a little salt

Nutritional Features:

• Clears heat and promotes diuresis
• Rich in calcium
• Low calorie

3. Silver Ear and Lotus Seed Soup

Ingredients:

• 10g silver ear fungus
• 20g lotus seeds
• 5 red dates
• A little rock sugar

Instructions:

1. Soak silver ear fungus and remove roots
2. Remove lotus seed cores
3. Stew until soft and rotten
4. Add rock sugar to taste

Nutritional Features:

• Nourishes yin and moistens dryness
• Rich in collagen
• Iron supplementation

Dietary Precautions

Foods to Avoid

• Raw and Cold Foods: Sashimi, cold dishes
• Greasy Foods: Fried foods, fatty meat
• Strong Smells: Durian, stinky tofu, etc.
• Spicy and Irritating: Chili, pepper

Recommended Cooking Methods

• Steaming and Boiling: Retains nutrition, easy to digest
• Stewing Soup: Nutrition dissolves into soup
• Stir-frying: Less oil and light
• Cold Mixing: Choose mild ingredients

Meal Timing

• After Waking Up: Eat 2-3 pieces of dry food first
• Between Meals: Small frequent meals, avoid hunger
• Before Bed: Do not eat greasy food

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Friendly Reminder: Everyone's reaction in the first trimester is different, adjust the recipes according to personal circumstances. If morning sickness is severe, please seek medical attention in time.