by Welcome to the first trimester of pregnancy! This is an exciting time – and perhaps a little scary. And sometimes, the excitement of seeing a positive test is quickly dampened by morning sickness, exhaustion, breast pain, heartburn…ugh.
Before you even see a positive test, your body is already changing. And while pregnancy is a special time for most expectant moms, the physical symptoms can be a real drag.
Let’s break down what’s really going on in your body during those first 13 weeks, what foods to eat in the first trimester to get the nutrients you and your baby need, and what to do if you feel you sick from sunset to sunset.
What is going on in your body
Before you even get pregnant, you can – and, if possible, you should – prepare your body to grow a healthy baby. Folic acid is one of the most important nutrients that will be on your radar long before conception.
“Folic acid is an important vitamin that helps prevent neural tube defects. Women must take at least 400 micrograms of folic acid daily starting at least one month before conception and throughout pregnancy. Most prenatal vitamins include 400-800 mcg of folic acid, but always check the label when choosing a vitamin or supplement to be sure,” says Sara Tingle, NP-C, nurse practitioner. family in Athens, Georgia.
Folic acid is found in dietary supplements such as your daily prenatal pill and is added to fortified grains, including breakfast cereals, bread, pasta and rice. Folate is the natural form of the vitamin found mainly in dark green vegetables such as broccoli, asparagus and romaine lettuce and in other plant foods, including avocado, beans and oranges. The Centers for Disease Control and Prevention recommends that women of childbearing age consume 400 mcg of folic acid each day along with a diet that includes foods with folate.
Although your pregnancy may have just been confirmed by a test, you are already about four weeks into your pregnancy when you see that plus sign, since pregnancy dating is counted from the first day of your last period. The first trimester consists of the first 13 weeks of pregnancy.
“Physically, the body is experiencing a surge in pregnancy hormones, specifically estrogen and progesterone, which can cause feelings of nausea and morning sickness,” says Crystal Karges, MS, RDN, dietitian in private practice in San Diego. -based and lactation consultant.
Human chorionic gonadotropin (HCG) is also increasing. This hormone is the one detected on your home pregnancy test, and some believe it is responsible for nausea and frequent urination.
Progesterone slows down muscle movement in the body, which can cause constipation for some people. Also, expect very firm breasts – and maybe a little more – as your body is growing up to produce milk to feed your baby after he enters this world.
There is a lot going on during the first 13 weeks. In fact, by the end of the first trimester, your baby will weigh about 1 ounce and all their organs will begin to form. No wonder you’re tired – your amazing body is doing amazing work!
Important Nutrients
Recipe to Try: Peanut Butter & Jelly Smoothie
All nutrients are important, but there are a few that are especially essential during pregnancy as your body grows and supports another.
Folic acid: Found in solid foods and dietary supplements.
Calcium: Found in dairy (milk, yogurt and cheese), dark leafy greens and fortified foods, including orange juice and breakfast cereals.
Iron: Found in meat, poultry, seafood, beans and dark leafy greens.
Colin: Found in eggs, meat, poultry, seafood and soy foods.
Vitamin B12: Found in meat, poultry, eggs, seafood, as well as fortified grain foods.
Omega-3 fatty acids: Found in fatty fish, chia seeds, flaxseeds and solid foods.
Pregnant or not, food is your fuel – and when you’re pregnant, that fuel is especially important. The baby eats what you eat and needs vitamins and minerals to support the growth of its brain and body, no matter how small it is. Karges notes that calcium (1,000 milligrams per day), folate (600 mcg per day) and iron (27 mg per day) are among the key nutrients during the first trimester to support pregnancy healthy. “These increased nutritional needs can usually be met by eating a diet that offers a wide variety of healthy foods and supplementing with a prenatal vitamin.”
“Because your baby’s nervous system is starting to develop, it’s also important to get adequate amounts of choline, B12 and omega-3 fatty acids,” adds Ingrid Anderson, RDN, founder of Simply Confident Nutrition. “Sources of these nutrients include eggs, salmon and walnuts.”
Although your body is working hard, you do not need any extra calories until the second trimester if you are not carrying multiples (twins, triplets or more). According to the American College of Obstetricians and Gynecologists (ACOG), women carrying one child can gain between 1 and 5 pounds during the first trimester. Weight gain in the first trimester may be due to an increase in blood and fluid volume, as long as you are not overeating.
Managing Morning Sickness
Recipe to Try: Raspberry-Peach-Mango Smoothie Bowl
Morning sickness is common for many people in the first trimester. But “morning” sickness is actually a misnomer – it doesn’t necessarily happen in the morning. You can feel nauseous at any time of the day, and anything can trigger it. Food aversions are also common and can be associated with nausea.
“Helpful tips for managing nausea include avoiding an empty stomach, eating smaller amounts of food more often, eating low-fat foods and drinking plenty of fluids,” says Lindsey Janeiro, RDN, CLC, a dietitian. and owner of Nutrition to Fit.
“Eating foods that are easier for the body to digest can also help with nausea, such as rice, applesauce, fresh fruit, multigrain crackers and bread, clear-based broths and soups, potatoes, yogurt and dry, whole grain multigrain cereals ,” Carrot revealed.
Many people can’t stand the thought of fruit or vegetables and just want comfort food in the first trimester. “Try to incorporate some health into the foods you want,” advises Anderson. “For example, if you’re craving French fries, try cutting sweet potatoes into sticks, drizzling oil and sprinkling salt on them and baking them in the oven until they’re crispy. Or if ice cream is more your thing, make try blending a frozen banana with a small amount of milk to create an ice cream-like texture and taste.”
Your diet doesn’t have to be perfect during pregnancy. When you are feeling well, take the opportunity to eat your fruits and vegetables. When you don’t feel that much, touch what you feel you can tolerate at that time.
“It is important to eat foods that you can tolerate and feel good in your body,” says Karges.
And just do the best you can. “Sometimes that means having a salad with that piece you want, and sometimes that means eating whatever you can keep down,” says Janeiro.
If nausea, vomiting or food aversion lasts for a long time, you may be dehydrated and should contact your antenatal practitioner.
Some foods that help with nausea include:
- Cold foods, such as yoghurt, smoothies and frozen fruit
- Ginger
- Peppermint
- Lemon
- Bland foods
“Vitamin B6 has also been shown to ease nausea,” says Anderson. But check with your prenatal practitioner before adding any supplements.
Exercise During the First Trimester
Although you may have heard that you should cut back on exercise during pregnancy, this is not necessarily true. In fact, exercise is beneficial for both mother and baby. For the most part, you can continue with whatever you were doing before, as long as it’s not dangerous, and you listen to your body and stop if you feel light-headed, dizzy or shaky.
The ACOG recommends that pregnant women engage in 150 minutes of moderate-intensity activity each week with a combination of cardio and strength training. If you are not exercising, start slowly and gradually work up the time and intensity. You can also break up the exercise throughout the day instead of doing it all at once if that works better for you. However, avoid activities where there is a risk of hitting your stomach or falling, such as horse riding and contact sports. Additionally, avoid activities that involve pressure changes, such as scuba diving.
According to the 2021 review Journal of Perinatal Medicineexercise during pregnancy can prevent excessive weight gain, reduce the risk of gestational diabetes, prevent hypertension (high blood pressure) disorders, prevent urinary incontinence, relieve back and pelvic pain, help to prevent antenatal anxiety and depression, the likelihood of C-. section and improve postpartum recovery time.
Take advantage of the times you feel good and get moving, but don’t stress if you can’t work out every day. The rest is just as important. Some exercises to try include:
- Walking
- Swimming
- Strength training
- Stationary cycling
- Yoga
- Pilates
The Bottom Line
Pregnancy can bring a lot of change and feelings that cross the spectrum, both emotionally and physically. How well you take care of yourself during pregnancy – including in the first trimester – can help your pregnancy go more smoothly. That being said, it’s great for your body to get what it needs for baby, even when you’re having trouble eating or keeping food down. Eating as healthy as you can, moving your body, managing your stress and getting plenty of rest will go a long way towards ensuring a healthier outcome. You are doing great!
