First Trimester Tips

You’re pregnant, congratulations!!! But what now…

Navigating the first trimester can be confusing and filled with mixed advice.

So, what do you actually need to know about the first trimester?

Foods to avoid during pregnancy

During pregnancy, contracting salmonella and listeria can have devastating impacts on your growing baby. It is for this reason why it is recommended that pregnant women are cautious of the types of foods they eat but more importantly, the way the food has been prepared, made, and stored. Here are some foods to avoid:

• Processed deli meats, raw meat, raw poultry, pre-packaged sandwiches/wraps and pre-packaged salads. 

• Refrigerated pate or meat spreads

• Raw seafood

• Store bought sushi (home-made is fine if cooked and prepared properly)

• Soft cheese and semi soft cheese (brie, camembert, ricotta, bocconcini and blue cheese). Bacteria in soft cheeses can be killed if cooked thoroughly and therefore can be consumed.

• Soft serve ice cream and fried ice cream

• Unpasteurised milk

• Raw eggs

• Rockmelon

• Alfalfa sprouts, mung beans, soy beans and sunflower sprouts

• All alcohol should be avoided, there is no safe amount of alcohol in pregnancy.

Can I have coffee in pregnancy?

There is limited research available on caffeine use in pregnancy, however it is known that a small amount of caffeine does pass from mother to baby during pregnancy and through breastmilk after birth. It is currently understood that low to moderate caffeine intake does not impact conception or miscarriage rates. However, moderate to high caffeine intake may be associated with small for gestational age babies. There is no association between caffeine and birth defects and no evidence for long term effects on children's behaviour and development. 

Current Australian recommendations for caffeine in pregnancy is maximum 200mg of caffeine per day. This is the same as:

1 cup of strong espresso coffee, 3 cups of instant coffee, 4 cups of medium strength tea, 4 cups of hot chocolate or 4 cans of cola.

Ways to cope with nausea and vomiting in pregnancy

During early pregnancy, you may notice that you are nauseous or may find yourself vomiting. This is referred to as morning sickness, and unlike the name it may occur at any point during the day. Morning sickness is caused by the hormonal changes in pregnancy and usually disappears by 13 weeks gestation. Here are some tips to help you cope with morning sickness during pregnancy:

• Eat something small before getting out of bed in the morning

• Eat small meals, more often

• Snack on crackers

• Lifesavers

• Hydrolyte ice blocks

• Sip on motherhood hydration powder drinks

• Sea bands

• Try to get outside for at least 30 minutes every day

• Rest

Exercise during pregnancy

Exercise during pregnancy has many physical and psychological benefits. Always talk to your doctor or midwife about your own specific circumstances before exercising in pregnancy. You should aim for at least 30 minutes everyday, this could be as simple as a walk in the fresh air or moderate exercise. It is important to listen to your body and not push yourself, a simple test is being able to talk through the exercise – also known as the “talk test”.

Sleeping in the first trimester

Back pain can be common during the first trimester of pregnancy which can make it difficult to find a comfortable position to sleep in. This is due to the hormones of pregnancy, relaxing all of your ligaments. Add in some pregnancy insomnia and you might wake up more tired than when you went to sleep. Grab yourself a Sleepybelly pregnancy pillow to maximise your comfort and you can thank me later!!

Sharing your news

Finding out you’re pregnant is such an exciting but also nerve wracking time! I am a strong believer that this new should be shared when you are ready rather than waiting until you’re past 12 weeks. Hiding the news of being pregnant because of the 12 week rule, means that you won’t have support during this massive period of physical and emotional changes. It is essential to have support through the first trimester, as well as in the unfortunate event that you do have a miscarriage. This support can be from anyone who is important to you such as your family or close friends, it doesn’t mean that you have to post it on Instagram for the world to see (although you totally can if you want!).

So, whenever and whoever you want to share the news with, that’s when you should!!   

Get your Sleepybelly pregnancy pillow - Discount Code ONEMAMA10