First Trimester of Pregnancy Nutrition Guide

Your baby’s foundation is built in the first trimester — and nutrition matters more now than ever.

That’s exactly why I created the First Trimester Pregnancy Nutrition Guide.

I'm Liz, a Registered Nurse and Kinesiologist, certified as a Birth & postpartum doula, Childbirth Educator and Breastfeeding Specialist. I’m also the founder of Komphort Maternity, a wellness brand dedicated to fertility, pregnancy, birth, and postpartum education. This guide was created in collaboration with a Registered Nutritionist and Dietitian with clinical and one-on-one coaching experience.

This isn’t a generic “eat healthy” PDF. It’s a science-backed, practical, step-by-step nutrition guide designed specifically for the real challenges of early pregnancy — when you want to do everything right but don’t know where to start.

Inside this guide, you’ll find:

• Clear education on which nutrients matter most in the first trimester (and why timing matters)
• A done-for-you first trimester meal plan for breakfast, lunch, dinner, and snacks
• Simple, nausea-friendly recipes that are easy to digest and realistic
• A grocery essentials list so you know exactly what to buy
• A clear breakdown of foods to avoid during pregnancy and why
• Practical strategies to manage pregnancy symptoms.

This guide removes the guesswork so you can nourish your baby confidently, even on days when food feels hard.