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First Trimester

Advice on Pregnancy

  • Drink water. Approximately 8-10 glasses a day.
  • Drink your milk. Your baby and your bones need 5 glasses of milk a day or 1500mg of calcium. 8oz of milk or yogurt or cottage cheese contains 300mg. You can substitute calcium supplements for milk: try Tums ultra, oscal citracel or viactiv.
  • Babies are made out of water, calcium and protein. Your protein goal is 8 oz of meat daily. You can eat chicken, beef, turkey, fish (tuna and salmon are best), eggs, soy. Snack on protein throughout the day: cheese, peanut butter, nuts hard boiled eggs, protein bars and protein shakes.
  • Although you may eat fish when you are pregnant, you should limit your fish intake to 12 ounces a week. Do not eat shark or swordfish because they may contain more mercury than may be safe in pregnancy. All fish that you eat should be cooked. Shellfish is ok.
  • A daily prenatal vitamin prevents some birth defects and corrects anemia. Do not take your vitamin with milk, tums or an antacid.
  • Consider an Omega 3 (fish oil or DHA) supplement. This oil is essential for your baby’s brain growth and may help keep your blood pressure normal.
  • Get more fiber in your diet to prevent constipation such as Raisin bran, apples, and raw vegetables. Products that help: Metamucil, Citracel or Fibercon.
  • 10 oz of caffeine (less than 100mg) a day of coffee or tea is okay.
  • Smoking damages your baby’s brain development by significantly diminishing blood and oxygen flow to the uterus for an hour after every cigarette. Cut down and quit. Nicotine lozenges or gum may be helpful. Do not use the nicotine patch.
  • Healthy weight gain is 25-30 lbs. Ideally you will gain:
    • 3 pounds in the first 3 months (100 calories a day)
    • 6-8 pounds in the second three months (300 calories a day)
    • 1 pound a week in the third trimester (500 calories a day)
  • Sleep 8 hours a night. Wind down an hour before bed. Avoid caffeine after noon. On a day off sleep in until you wake up. Listen to your body. If possible take an afternoon nap. Rest revives you, boosts your immunity, and gives your body the energy to grow a healthy pregnancy.
  • Exercise for 20 minutes, three times a week. Exercise raises your heart rate and will burn calories, strengthen your muscles, make your bowels work better, and improve sleep and sense of wellbeing. Try a brisk walk or swim. There is no need to do high impact aerobics during pregnancy. Don’t forget to warm up, cool off and drink plenty of water. Keep your heart rate under 140.

Food Safety Cheat Sheet

Having a healthy baby begins with a healthy pregnancy. At your first visit we will take a medical history, figure out your due date, give you a physical exam and perform some tests.  If you have any questions about tests you need, miscarriage, vitamins, sex, travel, exercise or nutrition be sure to ask your doctor. Pregnancy is divided into thirds or 3 trimesters:

During the first trimester (1-3 months or 1-12 weeks)

  • you may notice you need to urinate more often,
  • your breasts become fuller and the area around your nipples becomes darker, your breasts may become tender
  • You may feel tired easily and may have morning sickness or nausea or vomiting may happen any time during the day.
  • Sometimes you may have constipation & indigestion as your intestines try to absorb more nutrients and water.
  • Cramping and pelvic pressure may feel like menstrual cramps, if the pain is moderate to severe, call us.

Meanwhile your baby will experience incredible growth and development.  At 6 weeks the baby has a beating heart, eyes, limb buds and is ½ inch long. By 8 weeks little webbed fingers and toes will have formed. All of the body’s organ systems are developing. By 12 weeks the fingers and toes have separated and genitals appeared. The baby is 3 ½ inches long.

 

Things you can do:

  • Take your vitamin every day unless you are nauseated or take at night.
  • Eat small frequent meals, try to eat a balanced diet. Even if you are not hungry eat small bits every few hours.
  • Eat dry crackers before getting out of bed, wait 10 minutes then move slowly.
  • For nausea try ginger ale, ginger cookies, popsicles Vitamin B-6 50 mg. 2 times a day. Mix water and juice & take small sips.
  • Drink at least 8 glasses of water a day.
  • Try to rest as much as possible; it takes a lot of energy to make a baby.
  • Try to exercise a little by walking at a relaxed pace.

 

Call us if:

  • You have bleeding or severe abdominal pain,
  • You have vomiting or diarrhea for more than 12 hours
  • You have a severe headache