I’m Pregnant, and Now What?
A complete Guide For The First Trimester
Congratulations on your pregnancy! Discovering you’re pregnant is an exciting time, but it can also bring up a lot of questions. You might be wondering, "What should I do now?" Don't worry—I'm here to guide you through some important steps to take to ensure a healthy and happy pregnancy for you and your baby.
🥕 Nutrition for a Healthy Pregnancy 🥕
Eating a balanced diet is one of the most important things you can do for your growing baby. Your body needs extra nutrients, vitamins, and minerals to support both your health and your baby’s development. Focus on incorporating:
Protein: Lean meats, beans, lentils, tofu, and eggs are great sources of protein. Choose fish low in mercury: Avoid Swordfish, tuna and mackerel. Protein is essential for the growth of your baby’s tissues and organs, including the brain. It also helps with the growth of your own uterine and breast tissue.
Whole Grains: Foods like oatmeal, brown rice, quinoa, and whole wheat bread provide essential B vitamins and fiber, which help maintain steady energy levels and prevent constipation, a common pregnancy complaint.
Fruits and Vegetables: Aim to eat a variety of colorful fruits and veggies. They are packed with vitamins and antioxidants that support your immune system and overall health. Leafy greens like spinach and kale are particularly rich in folic acid, which is crucial in the early development of your baby's neural tube.
Dairy: Milk, cheese, and yogurt are excellent sources of calcium and vitamin D, which are necessary for building your baby’s bones and teeth. If you're lactose intolerant, look for lactose-free options or fortified plant-based milk.
Healthy Fats: Avocados, nuts, seeds, fatty fish such as salmon and sardines and olive oil are healthy fats that support your baby’s brain and eye development. These fats also help you absorb fat-soluble vitamins such as vitamins A, D, E, and K.
Coffee is ok! When it comes to coffee during pregnancy, moderation is key. Most health experts recommend limiting caffeine intake to about one 12-ounce cup of coffee. High caffeine consumption has been linked to an increased risk of low birth weight, and other complications. It’s not just coffee—caffeine is also found in tea, soda, chocolate, and some medications.
Choose foods that have little to no added sodium, sugars or saturated fat.
Remember to eat smaller, frequent meals throughout the day. This can help manage nausea and keep your blood sugar levels stable.
Avoid constipation:
Prunes and Dried Fruits: Prunes, in particular, are known for their natural laxative effects and can help relieve constipation.
Flaxseeds and Chia Seeds: These seeds are rich in fiber and can be easily added to smoothies, yogurt, or oatmeal.
Hydrating Foods: Water-rich fruits and vegetables like cucumbers, watermelon, and citrus fruits can help maintain hydration, which is essential for preventing constipation.
Chia Seed Pudding with Walnuts
Ingredients:
1/4 cup chia seeds
1 cup almond milk (or any milk of choice)
1 teaspoon honey or maple syrup (optional)
1/2 teaspoon vanilla extract
1/4 cup chopped walnuts
Fresh fruit (like berries or sliced banana) for topping
Instructions:
Mix Ingredients: In a bowl or jar, combine chia seeds, almond milk, honey or maple syrup, and vanilla extract. Stir well to prevent clumping.
Refrigerate: Cover and refrigerate for at least 4 hours or overnight until the chia seeds absorb the liquid and the mixture thickens to a pudding-like consistency.
Serve: Before serving, stir again, then top with chopped walnuts and fresh fruit. Enjoy this fiber-rich, delicious pudding to help keep things moving smoothly!
This pudding is not only tasty but also provides a good source of fiber from both chia seeds and walnuts, which can help alleviate constipation during pregnancy.
🌿 Essential Supplements and Prenatal Vitamins 🌿
Prenatal vitamins are a vital part of pregnancy to ensure you’re getting enough nutrients to support your baby’s development. Here’s what to focus on:
Folates: Start with at least 400-800 micrograms of folates daily, ideally before conception and during the first trimester. Folic acid is crucial in preventing neural tube defects, such as spina bifida.
Iron: Your body needs more iron to support the increased blood volume during pregnancy and to prevent anemia. Iron helps carry oxygen to your baby and supports your baby’s growth and development.
Vitamin D: These nutrients work together to build strong bones and teeth for your baby. They also help maintain your bone density.
Omega-3 Fatty Acids (DHA): take 200mg/day. DHA is a type of omega-3 fatty acid that is essential for your baby’s brain and eye development. You can find DHA in fish oil supplements or prenatal vitamins that include it.
B-Vitamins: B6 and B12 are particularly important during pregnancy. B6 can help reduce nausea, and B12 is essential for red blood cell production and healthy nerve function.
Choline: 80mg / day helps reduce Pre Eclampsia risk and Neural tube defects.
Iodine: for healthy thyroid hormones
⛔ Things to Avoid During Pregnancy ⛔
There are a few things you should avoid during pregnancy to ensure a healthy environment for your baby:
High-Risk Foods: Avoid raw or undercooked meats, fish high in mercury like shark, swordfish, and king mackerel, unpasteurized dairy products, and deli meats unless they’re heated to steaming. These foods can harbor bacteria or toxins that could harm your baby.
Alcohol and Smoking: Both alcohol and smoking can cause serious developmental issues and increase the risk of miscarriage, stillbirth, and premature birth. It’s best to avoid them completely.
Certain Medications: Not all medications are safe to take during pregnancy. Always check with your healthcare provider before taking any over-the-counter medications, supplements, or herbal remedies.
Saunas and Prolonged Hot Baths: High temperatures from saunas, hot tubs, or long hot baths can increase the risk of neural tube defects and other complications, especially in the first trimester. Keep baths warm, not hot, and avoid saunas and hot tubs.
High-Impact Exercise: Basically, almost every sport is ok to continue during pregnancy and even super beneficial! Just avoid high-impact sports that could cause falls or trauma. Anything else is great! And yes, running is completely fine!
🌸 The Benefits of Acupuncture During the First Trimester 🌸
Acupuncture can be an incredibly supportive practice during your first trimester of pregnancy. Here’s how it can help:
Reduce Morning Sickness: Acupuncture is known for its ability to alleviate nausea and vomiting, which are common in early pregnancy. It can help balance the energy in your body and relieve these uncomfortable symptoms naturally.
Promote Relaxation and Reduce Stress: Pregnancy, especially the first trimester, can be a stressful time with many changes happening in your body. Acupuncture helps to calm the nervous system, promote relaxation, and reduce anxiety, creating a more balanced and peaceful state of mind.
Boost Energy Levels: Fatigue is a common complaint in the first trimester. Acupuncture can help boost your energy by enhancing your body’s natural energy flow, supporting you to feel more energized and less sluggish.
Support Hormonal Balance: Acupuncture is often used to support pregnancy and reduces the risk of miscarriage by promoting better blood flow to the uterus, supporting hormonal balance, and reducing stress. By improving circulation, acupuncture may create a healthier environment for the developing embryo. Additionally, it can help manage anxiety and emotional stress, which are important for maintaining overall well-being during pregnancy.
Acupuncture is a safe, natural way to support your body through the many changes of pregnancy and can complement your overall prenatal care plan beautifully.
Pregnancy is an incredible journey, and taking these steps can help you feel more prepared and confident as you move forward.
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I wish you a happy pregnancy and a beautiful baby!
