Prenatal Nutrition:
First Trimester

o it’s all begun. You might not even know you are pregnant until you are a bit into the first trimester. At this time, it is important to manage your personal stress (this might include nervousness and fear, but not all stress is negative – some of it can be from excitement!), as well as the stress around eating. Start by repeatedly reminding yourself that quality is more important than quantity at this time. Rest assured that there is little you can do food-wise that can cause harm to the baby.

Your immediate thoughts may go to giving up habits such as coffee, alcohol, chocolate, and sodas. Try to focus on what you can have to make yourself feel better. For example:

• Giving up your mid-afternoon chocolate treat may be easier if you allow yourself an oatmeal cookie instead.

• If you can, maybe swap your morning coffee for an extra half hour of sleep.

• Instead of getting together with your friends for a drink, consider a movie night or shopping date.

• Instead of a wine-filled dinner with your significant other, consider a spa night – or that movie date that you and your friends gave up to go shopping!

In terms of nutrition, folic acid, biotin, choline, and DHA are important, so if you are having problems tolerating your prenatal vitamin, you may choose to take these nutrients by themselves. And talking about low tolerance for certain things, if you’re experiencing nausea, low appetite, fatigue, or bowel changes, try to eat smaller amounts of food more often. Don’t forget to keep hydrated. Aside from its myriad beneficial properties, water can help to avoid nausea, constipation, or thirst.