The first trimester is a pivotal time for a baby’s biological development. During the first few weeks of growth, babies will start to undergo a process known as organogenesis, the development of organs such as the heart and lungs. For this reason, a mother’s health and nutrition during the first trimester is vital. Although you may not look or feel pregnant right now, your baby is undoubtedly very busy. Use the first trimester to eat right, rest and get control of lifestyle factors like smoking and alcohol if necessary.
Here are some things do during the first trimester:
Treat morning sickness
A common early symptom of pregnancy, morning sickness is something that you may experience. Try to get a handle on morning sickness from the start by finding treatments that help. Whether it’s using ginger, snacking on crackers or eating smaller meals instead of large ones, figure out what works for you. Morning sickness is something that affects up to 70% of women and can last for weeks to months. We recommend:
- Avoid spicy and fatty foods. Eat bland foods such as bananas, rice, dry toast.
- Drink plenty of fluids, especially water, throughout the day.
- Make tea with real grated ginger or try ginger candies.
Book your first OB-GYN appointment
Most women will book their first appointment at weeks 6 to 12. Your first appointment is an exciting time. You can speak to your doctor about your preferred birth plan, any current medications you’re on and have important questions answered. Your doctor will also go over your personal medical history, order blood tests and let you know about prenatal screenings that you will undergo.
- Go prepared with a list of questions to ask.
- Have a list of any medications or supplements you take.
Start a prenatal vitamin immediately if you haven’t already done so
Prenatal vitamins are full of nutrients like folic acid, calcium, iron and magnesium, all of which help with your baby’s growth and development. Broken down into the important parts, prenatal vitamins can help with the following:
- Iron – provides you with energy and prevents a low hemoglobin level.
- Folic acid – helps to prevent neural tube defects in the baby.
- Calcium – can reduce the risk of developing high blood pressure during pregnancy.
Eat right. Start now
Now is the time to learn which foods to avoid and which to feature in your pregnancy diet.
- Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of the baby. Examples of protein are: liver, chicken, lean beef, lamb.
- Eat 2-3 servings of legumes a day (ie. beans, split peas)
- Eat 3 servings of whole grains a day (ie. bread, cereal)
- Eat 2-3 servings of fruits a day
- Cut down on caffeine. Drink lots of water.
Lifestyle factors
If you smoke or drink alcohol, now is the time to stop. If you have trouble stopping smoking or cutting down on alcohol, speak to your doctor to see what resources you can access.
Both smoking and alcohol can be detrimental to a baby’s growth and development, especially at this sensitive time.
