In This ArticleView AllIn This ArticleWhat’s Going On in Your BodyImportant NutrientsManaging Morning SicknessExercise During the First TrimesterThe Bottom Line
In This ArticleView All
View All
In This Article
What’s Going On in Your Body
Important Nutrients
Managing Morning Sickness
Exercise During the First Trimester
The Bottom Line
Before you even see a positive test, your body is already changing. And even though pregnancy is a special time for most expecting moms, the physical symptoms can be a real drag.
What to Eat (and Avoid) When You’re Pregnant
“Folic acid is an important vitamin that helps prevent neural tube defects. Women need to take at least 400 micrograms of folic acid daily starting at least one month prior to conception and throughout the duration of the pregnancy. Most prenatal vitamins include 400-800 mcg of folic acid, but always look at the label when choosing a vitamin or supplement to be certain,” says Sara Tingle, N.P.-C, a family nurse practitioner in Athens, Georgia.
Folic acid is found in dietary supplements like your daily prenatal pill and is added to fortified grains, including breakfast cereal, bread, pasta and rice. Folate is the naturally occurring 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. TheCenters for Disease Control and Preventionsuggests women of childbearing age who are capable of becoming pregnant consume 400 mcg of folic acid daily along with a diet that includes foods with folate.
“Physically, the body is experiencing a surge in pregnancy hormones, specifically estrogen and progesterone, which can cause feelings of nausea and morning sickness,” saysCrystal Karges, M.S., RDN, a San Diego-based private practice dietitian and lactation consultant.
Human chorionic gonadotropin (HCG) is also on the rise. This hormone is the one detected on your at-home pregnancy test, and some believe it is responsible for nausea and frequent urination.
Recipe to Try:Peanut Butter & Jelly Smoothie
Every nutrient is important, but there are a few that are especially essential during pregnancy while your body is growing and supporting another human being.
Folic acid:Found in fortified foods and dietary supplements.
Calcium:Found in dairy (milk, yogurt and cheese), dark leafy greens and fortified foods, including orange juice and breakfast cereal.
Iron:Found in meat, poultry, seafood, beans and dark leafy greens.
Choline: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 fortified foods.
Recipe to Try:Raspberry-Peach-Mango Smoothie Bowl
Morning sickness is common for many people during the first trimester. But “morning” sickness is really a misnomer—it doesn’t necessarily just 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 related to nausea.
“Helpful tips for managing nausea include avoiding an empty stomach, eating a smaller amount of food more frequently, eating lower-fat foods and drinking plenty of fluids,” saysLindsey Janeiro, RDN, CLC, 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, bland multigrain cereals,” suggests Karges.
Many people can’t stand the thought of a fruit or vegetable and just wantcomfort foodduring the first trimester. “Try incorporating some health into the foods you are craving,” advises Anderson. “For example, if you are craving french fries, try cutting sweet potatoes into sticks, drizzling oil and sprinkling salt on them and baking them in the oven until they are crispy. Or if ice cream is more your thing, 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 good, seize the opportunity to eat your fruits and vegetables. When you aren’t feeling so great, reach for what you feel you can tolerate at that time.
“It’s important to eat foods that you can tolerate and that feel good in your body,” says Karges.
And just do the best you can. “Sometimes that means having a salad with that pizza you’re craving, and sometimes that means simply eating whatever you can keep down,” says Janeiro.
If nausea, vomiting or food aversions persist for a long time, you may become dehydrated and should contact your prenatal practitioner.
Some foods that help with nausea include:
“Vitamin B6 has also been shown to ease nausea,” adds Anderson. But check with your prenatal practitioner before adding any supplements.
Foods That Help Fight Morning Sickness
TheACOGrecommends that pregnant women engage in 150 minutes of moderate-intensity activity each week with a mix of cardio and strength training. If you’re new to exercise, start slow and gradually work up the time and intensity. You can also break the exercise up throughout the day instead of doing it all at once if that works better for you. However, avoid activities that risk bumping your abdomen or falling, such as horseback riding and contact sports. In addition, don’t do activities involving pressure changes, such as scuba diving.
According to a 2021 review in theJournal of Perinatal Medicine, exercising during pregnancy can prevent excessive weight gain, reduce the risk of gestational diabetes, prevent hypertensive (high blood pressure) disorders, prevent urinary incontinence, ease back and pelvic pain, help prevent anxiety and prenatal depression, decrease the likelihood of a C-section and improve postpartum recovery time.
Take advantage of the times you are feeling good and get moving, but don’t stress if you can’t work out every day. Rest is equally important. Some exercises to try include:
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