1st Trimester
Month 1
Body Shop: How You’ll Change
Don’t be surprised if your first month of pregnancy is a roller coaster of emotions. You may also feel fatigued and experience nausea, food aversions or cravings.3 Every woman’s symptoms are different, so don’t assume the worst. You may have them all, just a few or none at all.
Mommy-Do List: Things to Do this Month
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Stock your kitchen with healthy foods.
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Drink at least six to eight, eight-ounce glasses of fluid every day, plus another eight ounces per hour of light activity.2
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Look for prenatal exercise classes in your area.
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Find out about your health insurance maternity coverage.
Nutrition Watch: Eating Right for Two
What you should eat during pregnancy is no different than what you should eat any other time: a healthy, balanced diet filled with plenty of dairy products, leafy green vegetables, legumes and protein.1 Water carries nutrients through your blood to the baby, so try to get at least eight 8-ounce glasses of fluids per day.2
Speaking of nutrients, here are a few you may want to pay particular attention to:1
Folic acid: This vitamin helps prevent neural tube defects such as spina bifida. Try to get at least 0.4 milligrams per day throughout your pregnancy by eating dark green leafy vegetables, beans, peas and lentils.
Calcium: Shoot for 1,000-1,300 milligrams of calcium per day. Four servings of dairy products and calcium-rich foods are ideal.
Protein: You may need at least three servings of protein such as meat, poultry, fish, eggs or nuts per day.
Iron: Make sure you get around 27 milligrams of iron per day by eating at least three servings of iron-rich foods.
Vitamin C: You’ll probably need around 70 milligrams of vitamin C every day, so include foods such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green peppers and tomatoes in your diet.
Vitamin A: Every other day, include one source of vitamin A such as carrots, pumpkins, sweet potatoes, spinach, beet greens, apricots or cantaloupe.
Prenatal vitamin: Even if you eat right, you may miss out on important nutrients. Ask your doctor if you need any special supplements or vitamins.
1st Trimester
Month 2
Body Shop: How You’ll Change
Now is the time you’ll start feeling the effects of pregnancy. You may feel tired, have tender breasts and experience nausea and food cravings.1
Your emotions may also be unpredictable and take you from being irritable one minute to elated the next. Whether you experience some of these or none at all, don’t worry – you’re normal!1
Mommy-Do List: Things to Do this Month
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Stock your kitchen with healthy foods.
-
Drink at least six to eight, eight-ounce glasses of fluid every day, plus another eight ounces per hour of light activity.1
-
Look for prenatal exercise classes in your area.
-
Find out about your health insurance maternity coverage.
Nutrition Watch: Eating Right for Two
What you eat while you’re pregnant is important, but what you don’t eat is too. Take a look at this list of foods to beware of:
Raw shellfish
Soft cheeses such as bleu cheese, feta, goat, brie and Camembert
Unpasteurized milk and juices
Undercooked or raw meats including hot dogs and deli meats
Raw eggs or foods containing raw eggs such as tiramisu and mousse
1st Trimester
Month 3
Body Shop: How You’ll Change
You’re likely to continue having many of your early pregnancy symptoms during the third month. You may also notice additional veins appearing on parts of your body as the blood supply increases. Your abdomen, along with your appetite, will probably get bigger by the end of the month.1
On the emotional front, things are still a little topsy-turvy as you swing from joy and happiness to fear and misgivings. It’s perfectly normal due to the hormonal changes occurring in your body and the very emotional event occurring in your life.1
Mommy-Do List: Things to Do this Month
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Water may help carry nutrients through your blood to the baby, so try to get at least eight 8-ounce glasses of fluids per day. Milk, juice, decaffeinated drinks and caffeinated drinks contain water and count toward your fluid intake.2
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Buy or borrow maternity clothes.
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Rearrange your schedule to make sure you get the rest you need.
Nutrition Watch: Eating Right for Two
You may resist the idea of gaining weight during pregnancy, but it’s important to your baby’s growth and development. The amount that should be gained varies from mom to mom, but here are some general guidelines to give you an idea. Your health care provider will help you decide what makes sense for you.3
Pre-pregnancy Weight |
Recommended Weight Gain |
|---|---|
Underweight |
28 to 40 pounds |
Normal weight |
25 to 35 pounds |
Overweight |
15 to 25 pounds |
If you’re expecting twins or triplets, you’ll likely need to gain more weight. Check with your health care provider to determine what’s right for you.3
Nursery