We’re EXPECTING! First Trimester Updates & Recommended Tips

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Kraig and I are so excited to announce that we’re expecting a little one on the way! Sharing all the tips & tricks that helped me manage first trimester symptoms.

Growing a human truly is a miracle all in itself; it’s amazing to see what the female body can do! However, I know how hard it can be for some to start a family. If you’re in a situation experiencing infertility or miscarriages, my heart truly goes out to you. 🤍

How We Found Out

We found out we were pregnant on a Friday night. I had Kraig go with me to the store that Friday afternoon to get a pregnancy test as I had a feeling I was pregnant. When I took the test that night, it came out negative, but I knew that couldn’t be right. I took two more tests the following morning – both came out positive.

My first trimester went smoothly, experiencing minimum symptoms that allowed me to continue with my daily tasks as I normally did. I was extremely thankful for this! However, it still was no walk in the park, as I easily became overwhelmed with the unknowns of pregnancy. I ended up purchasing the Mama Natural Birth Course, which I highly recommend. This course reviews what you can expect with pregnancy and birth, answering many questions you may have while also providing resources to ease the process of both.

How to Manage First Trimester Symptoms

There’s no denying that many changes are occurring within the female body during pregnancy. Below are a list of the most common symptoms, along with tips on how to manage the first trimester symptoms:

• Constipation: consuming enough fiber, fluids, prune juice and daily movement can help to alleviate constipation. Are you consuming enough prebiotics and probiotics as well?
• Heartburn: avoid overeating, and limit spicy foods, chocolate, and mint that may exacerbate heartburn. Ensure you’re eating enough fiber throughout the day by consuming a variety of fruits, veggies, and whole grains. Continue to get daily movement, and try to limit laying down after a meal or snack.
• Anemia: consume animal proteins rich in iron – grass fed beef, pasture raised chicken and eggs. Pair these options with vitamin C rich foods such as citrus fruit, kiwi, strawberries, peppers, and kale to help with the absorption of iron. Be sure to choose a prenatal vitamin that comes with iron.
• Morning Sickness: may be caused by a variety of nutrient deficiencies such as magnesium, vitamin B6, and vitamin K. Ensure you’re consuming adequate nutrition through balanced meals – are you eating enough protein, healthy fats, and fiber rich complex carbs? Can you get outside for fresh air and movement to lessen nausea? Drinking ginger tea and getting adequate rest can also help to lessen morning sickness.
• Fatigue: be sure to consume balanced meals for proper nutrition, stay hydrated, get daily exercise, limit caffeine, and take naps as needed.
• Insomnia: implement these tips and tricks to improve the quality and quantity of sleep, along with limiting caffeine after 2 pm. Can you journal to help clear your mind? Are you scrolling on your phone late at night?
• Food Cravings: be sure to eat balanced meals and snacks, while drinking plenty of water and getting regular exercise. If you notice cravings for specific foods such as dairy products, it could potentially indicate your body is needing more calcium and fat – be sure to listen to those cravings! However, if you noticing craving more sugar, are your emotions playing a role in these cravings? How can you fill up your own cup to manage these emotions?
• Food Aversions: if you experience food aversions, try using new spices, flavors, and cooking techniques to make the food more appetizing. For example, if you develop an aversion to red meat, instead of eating tacos, what if you made steak or burgers? Or if you have an aversion to eggs, instead of having scrambled eggs, what if you prepared French toast? After a few weeks, food aversions should subside. Continue being creative with your recipes and push those balanced meals to lessen this symptom.
• Leg Cramps: may be an indicator of an electrolyte imbalance. Incorporate plain coconut water or a homemade electrolyte mix 2-3 times per week. Be sure to also implement proper stretching and mobility work designed for pregnant women.
• Itchy Skin: make sure you’re staying hydrated, use a humidifier, and slather your body in tallow or coconut oil.

Nutrition Tips from a Registered Dietitian

What to eat during pregnancy can be a very confusing topic. However, listed below are some quick tips to not only help manage first trimester symptoms, but to ensure you’re properly fueling your body and growing baby.

When it comes to proper nutrition, eating balanced meals, whole foods is key. Eat Well provides the tools needed to build the foundation of a healthy and sustainable lifestyle. This is my first nutrition focused book that dives deep into a variety of concepts that will set you up for success for fertility health, pregnancy, and feeding a growing family. I’ll discuss both the science and importance of consuming all three macronutrients, significance of adequate hydration, and tips and tricks to simplify meal planning during those busy weeks. This is where I would encourage to start, to learn the basics of nutrition.

Next, focus on:

Increasing protein, a macronutrient crucial for many different things within the system. It’s extremely important to increase protein during pregnancy, as it will ensure proper growth of your baby’s tissues and organs, growth of the breast and uterine tissue, and help with the increase in your body’s blood supply. Aim for at least 90-100 grams of protein per day.

How are you doing with consuming healthy fats? Are you eating enough omega-3s through the source of grass fed beef, avocados, eggs, nut butters, and seeds? Healthy fats help with fetal brain development, while also assisting in balancing your hormones to lessen common symptoms of pregnancy.

To promote regular bowel movements, are you consuming enough prebiotics? These can be found in a variety of foods such as oats, bananas, berries, asparagus, onions and a variety of other fruits and veggies. Prebiotics help to feed the probiotics within our gut, to ensure proper gut health. Probiotics will be found in the form of fermented foods such as sauerkraut, kimchi, yogurt, and kefir. Make sure to include probiotics to promote regular bowel movements as well.

Calcium is needed to help grow your baby’s bones and teeth. You can consume calcium in a variety of foods such as chia seeds, cheese, yogurt, almonds, leafy greens, figs and milk. Be sure calcium is also listed on the prenatal you choose to take.

Folate is crucial for the development of your baby’s neural tubes, which forms the brain and spinal cord. By consuming enough folate in pregnancy, this can lessen the risk of neural tube defects like spina bifida. Foods high in folate include a variety of fruits, veggies, nuts and eggs. Be sure folate is also within the prenatal you choose.

Iron will help to increase blood flow, ensuring your baby is getting the support needed for growth. Iron will be found within foods such as grass fed beef, pasture raised chicken and eggs. Pair these options with vitamin C rich foods such as citrus fruit, kiwi, strawberries, peppers, and kale. Be sure to choose a prenatal that comes with iron.

Other nutrients to ensure are within your prenatal include: choline, B vitamins, vitamin C, vitamin A, and vitamin D.

Fiber will be important for proper gut health, which can help to alleviate constipation and hemorrhoids. By consuming a variety of fruits, veggies and whole grains, this will ensure you are consuming a good amount of fiber, along with the variety of vitamins, minerals, and antioxidants found within these foods.

Consuming enough water throughout the day will ensure you are staying hydrated, while transporting all the nutrients throughout your system. To ensure you are staying hydrated, aim for a light lemonade urine color. If you need tips and tricks to consume more fluids, be sure to check out my post on 23 ways to stay hydrated throughout the year.

Nutrition Resources I Have Loved Using

If you’re looking for other resources, Eat Well is a wonderful place to start to ensure you are consuming balanced meals that will properly fuel your system. Real Food for Pregnancy and The Nourishing Traditions Book of Baby & Childcare have also been a wealth of education. I highly recommend all three options!

Exercise in the First Trimester

I’ve been lifting weights since high school. With that being said, I didn’t change much to my workouts in the first trimester, other than taking more breaks as needed. I do believe the combination of balanced meals and daily exercise truly helped me manage my first trimester symptoms.

If you have any questions regarding how to manage first trimester symptoms, please feel free to reach out or comment below! ❤️