What to eat while pregnant during the first trimester in the middle of summer?

You’ve just found out you’re pregnant, your belly isn't showing yet, but your metabolism is already working overtime and your needs are changing! Good news: summer can be an ally if you adapt your diet a little.

Pauline Gouth, a dietitian and nutrition expert, tells you everything about the essential nutrients to prioritize to support your body and your baby during this 1st trimester…

 

1. Prioritize fresh foods… but easily digestible ones

The first trimester of pregnancy is often marked by digestive slowdown (hello, progesterone), and cravings for fresh foods might lead you to repeatedly eat raw vegetables… which are not always well-tolerated.

🔬Digestion physiologically slows down from the first weeks of pregnancy to promote the absorption of essential nutrients [1].

The tip for expectant mothers: combine softness and freshness.

• Opt for lukewarm to cold preparations, cooked al dente, such as cooled steamed vegetables or homemade cold soups (like mild gazpacho, zucchini velouté, etc.).
• Avoid raw foods at every meal, especially if you are sensitive or prone to digestive issues like bloating.

Tips: Keep a cooked base (steamed vegetables, quinoa, hard-boiled eggs) and add a fresh touch at the end (mint, lemon juice). Slightly cooled potatoes and sweet potatoes can also be interesting for their satiating effect and digestibility.

 

 

2. Hydration ++ but not just water

Your blood volume increases from the first months of pregnancy. In summer, the risk of dehydration is heightened, which can worsen fatigue and nausea.

🔬Insufficient hydration is associated with a higher risk of nausea, constipation, and fatigue in pregnant women [2].

To incorporate:

• Mineral-rich waters for magnesium and sodium (important in high heat).
• Cold infusions: Lemon, Ginger, Lemon Balm, Linden.
• Water-rich fresh fruits: Watermelon, Melon, Peach, etc. Prefer whole fruits for more fiber and vitamins.

To avoid (even in infusion): Sage, Pennyroyal Mint, Licorice, Roman Chamomile, Lemon Verbena, Fennel, Green Anise, Thyme, Ginseng, Peppermint.
And if you're wondering about coffee during pregnancy, moderate consumption (maximum one cup of coffee per day) is generally recommended.

Tips: Prepare a carafe of infused water the night before (Lemon + Basil + Cucumber) and drink it throughout the day (also remember a large glass of water first thing in the morning). You can even add a pinch of unrefined salt if you sweat a lot. And make sure to drink at least 1.5 to 2 liters per day.

 

3. Support digestive tolerance and reduce nausea

Nausea affects 70 to 80% of pregnant women in the 1st trimester. It is exacerbated on an empty stomach, by heat, strong odors, fatty foods, or overly copious meals.

🔬Ginger has shown significant effectiveness in reducing pregnancy-induced nausea in pregnant women (optimal dosage: 1g/day) [3].

Cold foods are often better tolerated than hot ones, as they emit fewer odors, which are often responsible for aversion.

Foods generally well-tolerated are:

• Rice, compotes, bread, plant-based yogurt, banana, lemon
• Mild cold soups, light purees, cereal crackers
• Fresh grated ginger or ginger infusion

Tips: Keep dry snacks handy (crackers, whole-grain bread) to nibble on even before getting up and experiencing the first signs of nausea, to avoid an empty stomach. And opt for small, light meals.

 

4. Maintain a good folate intake… without overdoing salads

Folate needs in pregnant women increase from conception to prevent neural tube defects. In the embryo, the neural tube is a part that will later form its brain and spinal cord.

🔬The recommended folate intake is 400 micrograms per day at least one month before pregnancy and during the 1st trimester [4].

Focus on folate-rich foods:

• Lightly cooked green leafy vegetables (broccoli, green beans, steamed spinach...)
• Legumes (lentils, chickpeas, dried beans, etc.)
• Whole-grain bread, nutritional yeast, eggs

But even a rich and balanced diet may not be enough to cover these intakes: soils are depleted, losses of these precious nutrients during cooking are frequent, while needs explode from fertilization.

Tips: This is why Boome has formulated its pregnancy vitamins specifically dosed with bioavailable and natural vitamin B9, which replaces synthetic folic acid. You can start before conception.

What is the difference between folates and folic acid? It's simple. Folates are the natural form of vitamin B9 and are naturally found in your daily diet. Folic acid, on the other hand, is a synthetic form of vitamin B9. The problem with folic acid is that it must be converted in the body into its active form (5-MTHF) to be used, and this process is sometimes inefficient in some people. That's why we chose to use folates for the composition of our Pregnancy Multivitamin.

Want to know more? Perfect timing, we tell you all about it in our dedicated article "What is Vitamin B9 for?".

 

5. Don't skip Omega-3s

Omega-3s contribute to the baby's brain and retina development and support the emotional balance of the expectant mother.

🔬 EPA and DHA are essential for fetal neurogenesis and support a healthy pregnancy [5].

You can find them in various Omega-3 rich foods:

• Fatty fish (sardines, mackerel, trout...)
• Organic eggs
• Flax seeds, rapeseed oil (but less efficiently converted)

These essential fatty acids are particularly important for maternal and fetal health. DHA accumulates mainly in the fetal brain in the 3rd trimester, but reserves are built from the first weeks.

What if you don't eat enough? Boome's Vegan Omega-3 supplement is perfect: based on microalgae (plant-based origin), well-dosed, pollutant-free, highly digestible, and designed for pregnancy.

Want to become an expert on the subject? Discover our article on the benefits of Omega-3s during pregnancy.

 

6. Vitamin D + calcium: the combo not to forget (even in the sun)

From the 1st trimester, the baby's skeleton begins to form. And surprise: sun exposure in summer is not always enough to ensure good vitamin D status (especially if you avoid exposure). However, vitamin D and calcium form a key duo for this stage: they contribute to bone mineralization, proper muscle development, and immunity.

🔬 7 out of 10 women have a vitamin D deficiency, even in summer [6].

Recommended intakes are difficult to achieve solely through diet, especially if you consume little or no dairy products. Hence the importance of an enriched formula adapted to pregnancy, available as a supplement.

You can rely on good sources in meal preparation:

• Animal origin: Sardines, Small whole fish, Eggs
• Plant origin: Tofu, Almonds, Green vegetables, Fortified plant milk, Fortified soy yogurt

Plus, they are a good source of protein, useful during this demanding period.

Tips: If you have little sun exposure or dark skin (melanin = natural UV filter), vitamin D supplementation is clearly recommended from the beginning of pregnancy.

 

7. Anti-bacterial precautions ++ with heat

During pregnancy, as you probably already know, immunity changes, and you are more vulnerable to foodborne infections like listeriosis or salmonellosis. However, heat promotes bacterial proliferation.

🔬 Listeriosis is rare, but 20 times more common in pregnant women [7]. Cooking is your best ally in this situation.

In practice:

• Avoid raw or undercooked foods (raw meat, raw fish, eggs)
• Wash fruits, vegetables, and herbs thoroughly
• Avoid deli counter products (cheeses, cold cuts, etc.)
• Do not leave perishable foods at room temperature for more than one hour to limit the risk of food poisoning.

Tips: If you want to make a cold salad, prepare it yourself and consume it within an hour (or keep it in the fridge for a maximum of 24 hours). And avoid picnics left out in the sun 😬

 

8. Manage sugar cravings

With hormones (especially progesterone), blood sugar can be more unstable in the 1st trimester, which promotes sugar cravings… amplified by heat and fatigue.

🔬 Unstable blood sugar early in pregnancy can disrupt metabolic balance [8].

How to do it?

• Prefer hydrating & satiating snacks: unsweetened compote + almonds, homemade smoothie + chia seeds, yogurt + red berries + hazelnuts.
• Consume enough fiber (30 to 35g per day) to help stabilize blood sugar. And as a bonus, they help prevent constipation, which is common, especially early in pregnancy.
• Limit overly sugary industrial ice creams, sugary carbonated drinks, highly processed products made with white flour or rich in fast sugars (which cause significant blood sugar spikes++) that will make you crave sugar again 10 minutes later.

Tips: Make your own homemade ice cream (frozen banana + almond butter + mixed red berries) = zero added sugar, 100% enjoyable.

 

Every pregnancy begins with its share of discoveries, and sometimes challenges. The key is to take it step by step day by day, choosing what feels good and what you tolerate. Your body is already working intensely; a healthy diet rich in varied foods can become a real lever to support it, without pressure or perfection. And a well-constructed pregnancy diet, monitoring food quality, can truly help you achieve the intakes you and your baby need.

What you put on your plate (and in your pitcher) matters, but so does how you experience this period.

Do not hesitate to consult your doctor or dietitian if you have any doubts about your eating habits.

Bibliography

[1] Kumar, R., et al. (2015). Physiological changes during pregnancy. Clinical Obstetrics and Gynecology.

[2] Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.

[3] Borrelli, F., et al. (2005). Effectiveness and safety of ginger in the treatment of pregnancy-induced nausea and vomiting. Obstetrics & Gynecology.

[4] EFSA Panel on Dietetic Products. (2014). Scientific opinion on dietary reference values for folate. EFSA Journal.

[5] Coletta, J.M., et al. (2010). DHA for the treatment of pregnant women at risk of early preterm birth. American Journal of Obstetrics & Gynecology.

[6] Bodnar, L.M., et al. (2007). High prevalence of vitamin D insufficiency in pregnant women. The Journal of Nutrition.

[7] Centers for Disease Control and Prevention. (2022). Listeria (Listeriosis).

[8] Zhu, Y., et al. (2016). Glycemic variability and gestational metabolic outcomes. Diabetes Care.