Welcome to the first trimester of pregnancy! It’s an exciting and maybe a little scary time. And sometimes, the excitement of seeing a positive test is quickly dashed by the arrival of morning sickness, fatigue, sore breasts, heartburn… ugh.
Even before you see a positive test result, your body is already changing. And while pregnancy is a special time for most moms-to-be, the physical symptoms can be a real hassle.
Let’s take a look at what’s happening in your body during the first 13 weeks, what foods you should be eating to get the nutrients you and your baby need in the first trimester, and what to do when you’re feeling sick from sunup to sundown.
What’s Happening in Your Body?
Even before you get pregnant, you can and should prepare your body to grow a healthy baby. Folic acid is one of the most important nutrients to have on your radar long before you conceive.
“Folic acid is an important vitamin that helps prevent neural tube defects. Women need to get at least 400 micrograms of folic acid daily, starting at least one month before conception and throughout pregnancy. Most prenatal vitamins contain 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, a family nurse practitioner in Athens, Georgia.
Folic acid is found in dietary supplements, such as your daily prenatal pill, and is added to fortified grains such as breakfast cereal, bread, pasta, and rice. Folate is the naturally occurring form of the vitamin found primarily in dark green vegetables such as broccoli, asparagus, and lettuce, and other plant foods such as avocados, beans, and oranges. The Centers for Disease Control and Prevention recommends that women of childbearing age who are able to become pregnant consume 400 mcg of folic acid daily, along with a diet that includes foods that contain folate.
Even though your pregnancy has been confirmed by a test, by the time you see the plus sign you are approximately four weeks into your pregnancy, as the pregnancy date 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, particularly estrogen and progesterone, which can cause feelings of nausea and morning sickness,” says Crystal Karges, MS, RDN, a private practice dietitian and lactation consultant based in San Diego.
Human chorionic gonadotropin (HCG) is also on the rise. This is the hormone detected in your home pregnancy test, and some believe it’s responsible for nausea and frequent urination.
Progesterone slows down muscle movement in the body, which can lead to constipation in some people. You can also expect a lot of pain and possibly slightly larger breasts as your body increases milk production to nourish your baby after he or she arrives.
There’s a lot going on during those first 13 weeks. In fact, by the end of the first trimester, your baby will weigh about 1 ounce and all of his or her organs will be starting to form. No wonder you’re tired—your amazing body is doing an impressive job!
Important Nutrients
Recipe to Try: Peanut Butter and Jelly Smoothie
Every nutrient is important, but there are a few that are especially important during pregnancy, when your body is growing and supporting another human being.
Folic acid: It is found in fortified foods and dietary supplements.
Calcium: It’s found in dairy products (milk, yogurt, and cheese), dark green leafy vegetables, and fortified foods like orange juice and breakfast cereals.
Iron: It is found in meat, poultry, seafood, beans, and dark green leafy vegetables.
Choline: It is found in eggs, meat, poultry, seafood and soy products.
Vitamin B12: It is found in meat, poultry, eggs, seafood, and also fortified grain products.
Omega-3 fatty acids: Found in oily fish, chia seeds, flaxseeds, and fortified foods.
Whether you’re pregnant or not, food is your fuel, and when you’re pregnant, that fuel is incredibly important. Your baby eats what you eat and needs vitamins and minerals to support the growth of his or her brain and body, no matter how small. Karges says that the key nutrients to get during the first trimester to support a healthy pregnancy are calcium (1,000 milligrams/day), folate (600 mcg/day), and iron (27 mg/day). “These increased nutrient needs can usually be met by eating a diet that offers a wide variety of healthy foods and supplementing with a prenatal vitamin.”
“It’s also important to get enough choline, B12, and omega-3 fatty acids as your baby’s nervous system begins to develop,” 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 don’t need extra calories until the second trimester unless you’re carrying twins, triplets or more. According to the American College of Obstetricians and Gynecologists (ACOG), women carrying a singleton can gain between 1 and 5 pounds in the first trimester. First-trimester weight gain is likely due to increased blood and fluid volume, as long as you’re not overeating.
Managing Morning Sickness
Recipe to Try: Raspberry-Peach-Mango Smoothie Bowl
Morning sickness is common for many people during the first trimester. However, “morning” sickness is actually a misnomer; it doesn’t necessarily only happen in the morning. You can feel nauseous at any time of day, and anything can trigger it. Food aversions are also common and can be associated with nausea.
“Helpful tips for coping with nausea include not keeping an empty stomach, eating smaller amounts and more frequently, eating low-fat foods, and drinking plenty of fluids,” says Lindsey Janeiro, RDN, CLC, nutritionist and owner of Nutrition to Fit.
“Eating foods that are easier for the body to digest, such as rice, applesauce, fresh fruit, multigrain crackers and breads, clear-based broths and soups, potatoes, yogurt, and dry, bland multigrain cereals, can also help with nausea,” Karges says.
Many people can’t stand the thought of fruits or vegetables and only crave comfort foods during the first trimester. “Try adding a little healthiness to the foods you’re craving,” Anderson advises. “For example, if you’re craving French fries, try cutting sweet potatoes into sticks, sprinkling them with oil and salt, and baking them in the oven until crispy. Or if ice cream is more your thing, try blending a frozen banana with a little milk to create an ice cream-like texture and flavor.”
Your diet doesn’t have to be perfect during pregnancy. When you’re feeling good, take the opportunity to eat your fruits and vegetables. When you’re not feeling so good, reach for what you feel you can tolerate at the time.
“It’s important to consume foods that your body can tolerate and feel good about,” Karges says.
And do your best. “Sometimes that means eating that pizza you’re craving and a salad, and sometimes that means just eating everything you can,” Janeiro says.
If nausea, vomiting, or food aversions persist for a long time, you may be dehydrated and should contact your obstetrician.
Some of the foods that are good for nausea are:
- Cold foods like yogurt, smoothies, and frozen fruit
- Ginger
- Mint
- Lemon
- Tasteless foods
“Vitamin B6 has also been shown to relieve nausea,” Anderson adds. But consult your prenatal specialist before adding any supplements.
Exercise in the First Trimester
You may have heard that you should cut back on exercise during pregnancy, but that’s not necessarily true. In fact, exercise is beneficial for both mother and baby. For the most part, you can continue doing whatever you were doing before, as long as it’s not dangerous, and listen to your body and stop if you start to feel dizzy, lightheaded, or shaky.
ACOG recommends that pregnant women get 150 minutes of moderate-intensity activity each week, a mix of cardio and strength training. If you’re new to exercise, start slowly and gradually increase the time and intensity. You can also break up your workouts throughout the day if that’s better for you, rather than doing them all at once. However, avoid activities that put you at risk of bumping your belly or falling, such as horseback riding and contact sports. Also, avoid activities that involve pressure changes, such as scuba diving.
According to a review conducted in 2021 Perinatal Medicine JournalExercise during pregnancy can prevent excess weight gain, reduce the risk of gestational diabetes, prevent hypertension (high blood pressure), prevent urinary incontinence, relieve back and pelvic pain, help prevent anxiety and prenatal depression, reduce the likelihood of cesarean section, and shorten postpartum recovery time.
Take advantage of the times when you feel good and get moving, but don’t stress out if you can’t exercise every day. Rest is just as important. Here are some exercises you can try:
- Walk
- Swimming
- Strength training
- Riding a stationary bike
- Yoga
- Pilates
Underline
Pregnancy can bring a lot of changes and emotions that span the spectrum, both emotionally and physically. The better you take care of yourself during pregnancy, including the first trimester, can help your pregnancy go more smoothly. However, your body is pretty amazing at providing your baby with what it needs, even when you have trouble eating or keeping food down. Eating as healthy as possible, moving your body, controlling your stress, and getting plenty of rest will go a long way toward a healthier outcome. You’re doing great!