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Top nutrients for the first trimester.

The first trimester of pregnancy is a crucial time for nourishing both you and your baby. In the first trimester we want to ensure that we are focusing on the fundamentals and growing a healthy placenta for deliver all vital nutrients to your baby. Nutrients we want to focus on are:


Folate supports proper cell division, placenta development and reduces the risk of neural tube defects.

Folate rich foods:

  • Green leafy vegetables

  • Legumes

  • Wholegrains (quinoa and wild rice)

  • Avocado

  • Asparagus.


Choline is a power player for your babies health. It plays a vital role in brain and neural tube development and helps growth a healthy placenta. Choline also helps develop your babies nervous system and maintains cell integrity (which occurs rapidly during first trimester).

Choline rich foods:

  • Egg yolks

  • Meats (Chicken, beef, turkey)

  • Salmon

  • Beef liver

  • Whole grains (quinoa and wheat).


A key omega 3 essential needed for brain and neural tube development. DHA also supports eye development and reduces the risk of preterm birth.

DHA rich foods:

  • Fatty fish (Salmon, mackerel, herring or sardines)

  • Grass-fed organic meat

  • Nori seaweed

  • Goats cheese.

It is important to know that all micronutrients are essential during pregnancy and always chat to your health care provider about what is right for you and your pregnancy. Check out Holly’s pregnancy package here if you’d like 1:1 support each step of the way.

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