1st Trimester, what you need to know…
- Let us know right away if you have any vaginal bleeding, cramping that is not going away, severe or persistent abdominal/pelvic pain, fever over 101 degrees, or if you cannot keep any foods or fluids down and are losing weight.
- Your provider will discuss weight gain recommendations based on your weight prior to pregnancy. If you are a normal weight, as a general guideline:
- An additional 300 calories are required during the second and third trimester. This is often less food than you think. For example, an ounce of nuts and a piece of fruit is about 300 calories.
b.Increase protein to 74 grams/day and Calcium to 1000mg/day
- Foods to eat:
- Eat a variety of fruits and vegetables daily. Aim to eat all the colors of the rainbow every day.
b.Eat healthy fats (salmon, nuts, and avocado), unprocessed/whole grains and complex carbohydrates.
c.Eat 2-3 servings of low mercury fish every week, but no raw fish. Fish contains omega-3 fatty acids that promote healthy brain, eye, and nervous system development in your baby. Consider a daily DHA supplement if you don’t eat fish regularly.
d.Foods with live active cultures such as kefir, plain yogurt, sauerkraut, kimchi, and pickled vegetables promote healthy vaginal flora and may reduce your risk of Group B Streptococcus in the third trimester. Start eating these foods now.
e.Make sure you are drinking enough water. A general rule of thumb is to drink ½ of your body weight in ounces.
- Food to avoid or limit:
- Processed foods, fast food, snack foods, sodas and even juice should be avoided. Pregnancy is an insulin resistant state which means your body does not process sugar and carbohydrates the same as when you are not pregnant.
b.Limit coffee, tea, and caffeinated beverages to 1-2 per day, just watch for added sugar and artificial sweeteners.
c.Avoid artificial sweeteners like Sweet ‘n low (saccharine). Splenda and Stevia are generally considered safe in pregnancy.
- Food safety:
a.Wash your hands before and after preparing food and before eating. Wash fresh produce before eating.
b.Lunch meat, cold cuts, and hot dogs should be heated thoroughly before eating.
c.Avoid unpasteurized milk, cheese and juices.
- Avoid raw/rare meats, fish, pate, eggs, alfalfa and bean sprouts.
- Keep exercising unless you are bleeding, or we tell you not to. In general, whatever exercises that you were doing before pregnancy you may continue to do. If you do not exercise, start walking 30 minutes a day 5x a week. Don’t exercise to the point of exhaustion and avoid overheating. Avoid exercises on your back after the second trimester.
- Acetaminophen/Tylenol and diphenhydramine/Benadryl are generally regarded as safe in pregnancy. Avoid ibuprofen/Advil and naproxen/Aleve, especially in the third trimester. Ask your provider about other medications or herbal remedies you may be taking.
- The following may cause harm to the baby and should be avoided. Smoking, alcohol, marijuana, radiation, chemicals like lead and mercury, cleaning agents, pesticides, nail salons, artificial nails, certain craft supplies and paints, hot tubs and saunas.
- Wash your hands before eating, before and after food preparation, after toileting, and when you are out and about to help prevent infection. Stay away from people who are sick.
- Cats carry a parasite called toxoplasmosis that can have severe consequences in pregnancy. Wear gloves when gardening and wash your hands afterward. If you have a cat, someone else should clean the litter box.
- You may continue to enjoy sex as you did before you were pregnant, unless we tell you not to or if you are bleeding. The only sexual practice that is not safe in pregnancy is blowing air into the vagina.
1st Trimester what you need to do…
- The flu vaccine is recommended in pregnancy and is available at most pharmacies. Encourage your family members or anyone who will be in close contact with the baby to get a flu vaccine as well.
- Go to the lab and get your lab work done. We will go over results at your next visit.
- Take a prenatal vitamin with at least 400 mcg of folic acid daily.
- Take a DHA supplement every day if you are not eating 2-3 servings of fish each week.
- Make a decision about genetic screening.
- Make an appointment to get a dental cleaning. Use a soft toothbrush and floss daily. Chewing Xylitol gum (up to 3-4 times per day) reduces risk of cavities.
For More Information…
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