What to Eat (and What to Avoid) in Early Pregnancy – UK Guide for Your First Trimester

Just found out you’re pregnant? First of all, congratulations. Whether it was planned to the day or a total surprise, this can be an exciting, emotional, and… slightly overwhelming time.

One of the first things people search in early pregnancy is: “What can I eat now?”Closely followed by:“Wait… what foods do I need to avoid?”

If that’s you, you’re definitely not alone.

Early Pregnancy Nutrition in the UK – What You Need to Know

In those first few weeks of pregnancy, your body is doing some incredible work, forming the neural tube, laying down the placenta, and starting to grow a whole new human. But you’re also likely dealing with:

• Nausea or food aversions

• Exhaustion

• Constipation or bloating

• Worry about doing something wrong

And among the top Google searches are questions like:

• “Can I eat soft cheese while pregnant?”

• “What are the best foods to help with nausea?”

• “What vitamins should I take in the first trimester?”

• “Foods to avoid during pregnancy UK NHS”

But here’s the truth: while there’s a lot of advice out there, not all of it is up to date or tailored to your unique needs and preferences.

The Food Rules You Actually Need to Worry About?

You don’t need to overhaul everything you eat overnight. But there are a few key things worth knowing in early pregnancy to help you:

• Support energy and nutrient needs

• Reduce nausea and food aversions

• Prevent common nutrient deficiencies

• Minimise risk of food-borne illness (like listeria or toxoplasmosis)

Rather than giving you another generic checklist, I built the PPP Course to guide you through nutrition (and more) across your whole journey—from the moment you find out you’re pregnant through the postpartum phase.

The PPP Course – A Calm, Clear Companion for Pregnancy

Inside the PPP Course – Preconception, Pregnancy and Postpartum, you’ll find:

✅ Evidence-based nutrition guidance, adapted for each trimester

✅ Practical food ideas if you’re feeling sick, tired, or off your usual meals

✅ A breakdown of which foods are actually off-limits in the UK

✅ Supplement guidance based on UK standards (not influencer hype)

✅ Week-by-week check-ins to help you feel supported and in control

You won’t just get a list of what not to eat... you’ll understand what’s important, what’s not worth stressing over, and how to support your changing body.

If You're in Early Pregnancy and Feeling a Bit Lost...

That’s completely normal. You don’t need to figure everything out on your own.

If you’d like support with:

• What to eat (and how to actually manage it with your symptoms)

• What supplements to prioritise

• How to balance rest, movement, and mindset

• How to feel calm and informed instead of overwhelmed...

Then come join me inside the PPP Course.

👶 [Click here to get instant access or join the waitlist]

Let’s make this next chapter feel a little less frantic and a lot more supported.