Ensuring a Healthy First Trimester

Healthy diet
Healthy diet lifestyle choices, beginning even before conception, can support your baby’s development. A pregnancy diet isn’t very much different from the ideally balanced diet that’s recommended to everyone. Just pay special attention to your calcium, protein and iron intake and remember your need for calories, protein, vitamins, minerals and water will all increase.Age, weight, activity level and metabolism are some factors that will determine how much you need to eat for the right weight gain and good health of your unborn child.

A great place to begin is with protein. Get three daily servings from tofu, chicken, fish, lean meat or eggs. Protein provides the materials for growing tissues, including the placenta, the mother’s blood and the baby’s

A recommended six or more serving of breads and whole grains throughout the whole days are the best. Cereal, cooked pasta, rice, a muffin, bagel or plain crackers are good sources.

Remember, as a pregnant women you can never get enough fruits and vegetables in your diet. Five servings a day are recommended.

A good source of vitamins and minerals are fresh fruit, salads and fruit juices. If you feel peckish during the day, feel free to snack on dried fruits. Calcium rich foods help in foetal bone formation as well as maintain your own bone strength. Incorporate foods like milk, yogurt, cheese, soy beverages or calcium-fortified fruit juices into your daily diet.

Folic Acid
It is not uncommon to have your doctor prescribe folic acid in your first trimester. Folic acid is a vitamin B needed for proper cell division, assisting in the healthy development of the brain and spinal cord of the foetus. In fact, studies have shown a 50 per cent lower risk of spina bifida and anencephaly among mothers who take enough folic acid. Along with your supplements, also include foods like spinach, legumes and oranges in you diet.

Sex
With the nausea, hormonal changes and mind on how drastically having a baby is likely to change your life, sex is not often on top your priorities at this stage. Doctors don’t warn against sex in the first trimester and it is generally save - the only exceptions are if you have had a history of miscarriage, have a medical condition which may signal w weak uterus or suffer from slight bleeding. Please speakwith your gynaecologistif you’re not comfortable about sexual intercourse in the first trimester, or you’re worried that you may be hurting the baby and yourself. Be sure also, to discuss any concerns you may have with your husband.

Tips for working women
As soon as you discover your pregnancy, it is important to discuss your working situation with your doctor. This include factor like the number of hours you work, the opportunity for break, possible workplace hazard and physical requirement such as standing, sitting, lifting or moving objects around. Things you can do for yourself:

• Do not skip meals and make sure that meals are just filling but nutrient-rich
• If you do not feel like leaving the office for lunch, bring your own food.
• Snack on healthy foods like raisins, nuts, fruit or whole grain crackers throughout the day to keep your energy levels up.
• Keep hydrated especially if you spend most of your time in air-conditioned environment.
• If your job is physically demanding, rest at regular interval.
• For those who stand a great deal, wearing supportive stockings can help a great deal in preventing varicose veins.
• If you jobs requires sitting at a desk for hours, prop your feet up with a foot rest of a comfortable height
• Avoid sitting for long hours - take short breaks as stretching your muscles by taking short walk is especially useful in preventing backaches.