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 sleepy, and experience nausea, food aversions or cravings—not to mention having to go to the bathroom a lot. Every woman’s symptoms are different, so don’t assume the worst. You may have them all, just a few or none at all.1
Mommy-Do List: Things to do this month
- Stock your kitchen with healthy foods.
- Drink at least six to eight, eight-ounce glasses of water every day, plus another eight ounces per hour of light activity.2
- Look for prenatal exercise classes in your area.
- 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 fruits, vegetables, whole grains and lean protein. Experts also recommend you drink lots of water to carry nutrients through the blood to your baby.2
Speaking of nutrients, here are a few you may want to pay particular attention to:
- Folic acid: This B vitamin helps prevent neural tube defects and abnormalities of the brain and spinal cord. It can also reduce the risk of early delivery, low birth weight and poor fetal growth. Try to get one milligram per day throughout your pregnancy by eating fortified cereals, leafy green vegetables, beans, peas, lentils and orange juice.
- Calcium: Good for strong bones and teeth, and to help your circulatory, muscular and nervous systems run normally. Shoot for 1,000 milligrams per day from dairy, salmon, baked beans, broccoli and fortified fruit juices and breakfast cereals.
- Protein: Vital to your baby’s growth and to repair your cells as your body changes. You need at least 60 grams per day from foods such as lean meat, poultry, fish, eggs, peanut butter and tofu.
- Iron: Your need for iron nearly doubles during pregnancy, and if you don’t get enough, you can become fatigued and more susceptible to infections. Make sure you get 27 milligrams per day by eating lean red meat, poultry, fish, nuts, spinach, tofu and dried fruits.
- 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.
1 “Pregnancy, Month by Month” University of Michigan Health System Web site at www.med.umich.edu
2 “Ask the Experts: How Much Water Should I Drink While I’m Pregnant?” www.babycenter.com
The information on this Web site is for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding you or your child's health.
