First trimester survival guide

Your 10 step guide to getting through pregnancy, healthy and sane.

If you’ve ever been pregnant, you can probably relate to the struggle of managing long-term nausea and fatigue. Though the specific symptoms vary per person and pregnancy, chances are that you have struggled to meet your nutritional needs at this important developmental stage.

I hope that these tips will help support improved nutrition for any current or future queasy mamas:

1.       Take your pills:

Prenatal multivitamins are important in order to provide folate and more to mom and baby (look for a supplement with methyl-folate instead of folic acid, as many people can only absorb the methyl-folate. Take supplement with food containing fat) But there is one vitamin that EVERY pregnant mom should take in addition to the prenatal: Vitamin B6. Vitamin B6 can significantly reduce nausea, and a 25 mg pill can be taken every 6-8 hours. Prenatal supplements typically contain 20 mg, and you can take 3 more B6 daily (up to 100mg is safe). If nausea/vomiting is still debilitating, talk to your doctor about medications for nausea. It might very well be worth it to help you keep your food down. Many pregnant moms are low in Vitamin D and Iron, which may need to be supplemented separately. Especially if you are suffering from fatigue, check with your doctor about adding more of these supplements.

2.       If meat makes you moan:

It’s ok if you can’t tolerate much meat and chicken. Try to replace the iron and protein with beans, peanut butter, eggs and fish. Fun fact:  Vitamin C increases iron absorption, so drink a cup of OJ with your iron-rich food.  If you cannot tolerate the smell of meat, limit your family to cold deli sandwiches, and dairy/fish/egg based dinners, or eat your dinner on the porch while the family dines indoors if you must! Check out our meatless menu blog page here as well for some great recipes and ideas.

meatless meals

3.       Make space for takeout:

Food prep is necessary, but can often increase queasiness and lead to loss of appetite. The solution? Outsource meal prep to someone non-pregnant whenever possible. Buying takeout, and prepared frozen food is often worth the expense. Let your family know that food prep is hard for you and plan for ways they can help ease the burden. If you don’t have enough support, find out if there are community volunteers who can come over and help.

4.       Settle for simple:

Moms will often have a few simple, bland, easy foods that they can tolerate that help get them through this period. Cereal and milk, oatmeal with PB and chocolate chips, yogurt and granola, protein bars, toast with cheese or eggs or avocado. Try to add fruits and veggies in to your meals as tolerated, and change things up with some fish or meat whenever you can. Speaking of fish, don't worry too much about limiting mercury rich fish. Science has learned that the risk of not eating enough fish outweighs the risk of consuming too much mercury, so keep up those bagels with tuna.

5.       Keep your food down:

For many, this is easier said than done. But here are some ideas that might help:

a)       Nibble saltines before getting out of bed

b)      Sip liquids throughout the day, don’t drink too much at once

c)       Eat smaller, more frequent meals

d)      If you are nauseous after eating, take deep breaths and recline (don’t lie down flat).

e)      Avoid smells that trigger nausea

6.       Listen to your body

You may not realize how hard pregnancy can be on your body – pay attention to symptoms such as rashes, weight loss, fatigue, dizziness, depression and anxiety. Your body might be telling you that it is physically drained and needs more TLC. Call your doctor’s office whenever you have a concern.

7.       Honor your cravings:

Cravings may be your body’s way of telling you that it needs the nutrition in a certain food. If you crave salty pickles or chips, you may need more salt (which is important to keep you hydrated). One odd craving that mom’s might have is ice– which can be a symptom of iron deficiency.

8.       Don’t get too hungry

Allowing yourself to get too hungry usually makes nausea worse. Instead, eat smaller, more frequent meals and snacks. Even though it’s hard to eat when nauseous, many people find that their nausea goes away after eating – so push yourself.

9.       Keep calm:

Stress often makes nausea worse, which is one more reason for you to chill out. Whether it’s taking time off from work, hiring cleaning or babysitting help, delegating chores, or just letting go and taking a nap, consider whether there is a way for you to relax more. If you (like many) are suffering from increased anxiety or depression, talk to your doctor about managing your mood. Reaching out for help is worth it. Your body and baby will thank you.

10.   Carry on:

Every day that you survive, brings you closer to your nausea-free self. You will get through this. And if you have future pregnancies, you may experience totally different patterns of nausea (ex. Reduced severity, or afternoon/evening nausea vs morning nausea). If you need individualized support for your eating, reach out to your dietitian for help. You got this.