The first trimester is a crucial time for your baby’s development as the body’s basic structures and organs begin to form.
Knowing what to do—and what to avoid—can help you make the best choices for a healthy pregnancy.
Here’s a guide to first trimester dos and don’ts to support your health and your baby’s well-being.
Dos for a Healthy First Trimester
1. Do Take a Prenatal Vitamin
Prenatal vitamins contain essential nutrients like folic acid, iron, calcium, and vitamin D, which support your baby’s development and help prevent neural tube defects.
– Start taking prenatal vitamins as soon as possible, ideally even before conception.
– Look for one with at least 400-800 mcg of folic acid, as this nutrient is especially important in early pregnancy.
– Consult your healthcare provider to ensure you’re getting the right vitamin and dosage for your needs.
Related: What To Do After Positive Pregnancy Test?
2. Do Stay Hydrated
Water supports increased blood volume and aids in nutrient transport to your baby. Staying hydrated also helps with common pregnancy symptoms like constipation and fatigue.
– Aim for 8-10 cups of water a day, and increase as needed if you’re experiencing nausea or exercise.
– Keep a water bottle with you and sip throughout the day.
– Add lemon or cucumber if plain water is unappealing.
3. Do Eat a Balanced Diet
A diet rich in lean proteins, whole grains, fruits, and vegetables supports both your health and your baby’s growth and development.
– Focus on nutrient-dense foods, such as leafy greens, berries, whole grains, lean meats, and healthy fats.
– Include foods rich in folic acid, iron, calcium, and omega-3 fatty acids.
– Eat small, frequent meals to help with nausea and stabilize energy levels.
Related: What To Wear To First Prenatal Appointment (& What To Avoid)
4. Do Get Plenty of Rest
Fatigue is common in the first trimester as your body adjusts to hormonal changes and works to support your baby’s development.
– Aim for 7-9 hours of sleep each night, and take short naps if needed during the day.
– Create a calming bedtime routine to improve sleep quality.
– Listen to your body and allow yourself to rest as needed.
5. Do Attend Your Prenatal Appointments
Regular check-ups allow your healthcare provider to monitor your baby’s development, check your health, and address any concerns.
– Schedule your first prenatal appointment as soon as you know you’re pregnant.
– Keep a list of questions or symptoms to discuss with your provider.
– Follow your provider’s recommendations on tests and screenings.
Related: Top 12 Tips On How To Deal With Morning Sickness At Work
6. Do Practice Gentle Exercise
Light exercise can improve mood, increase circulation, and reduce the risk of certain pregnancy complications.
– Aim for 20-30 minutes of gentle activity, like walking, swimming, or prenatal yoga, most days.
– Avoid high-impact or contact sports that could put you at risk of falling or injury.
– Listen to your body and take breaks as needed.
7. Do Protect Yourself from Harmful Chemicals
Exposure to certain chemicals, like pesticides or harsh cleaning agents, may affect fetal development.
– Use gloves and good ventilation if handling cleaning products, or switch to natural alternatives.
– Avoid painting or using chemical-based products without checking for safety.
– Limit exposure to environmental pollutants, and consider wearing a mask if necessary.
8. Do Wear Loose, Comfortable Clothing
Comfortable clothing accommodates your body’s changes and prevents overheating.
– Choose breathable, loose-fitting fabrics.
– Avoid restrictive waistbands and tight clothes.
– Layer clothes to adjust based on temperature changes.
9. Do Eat Protein-Rich Foods
Protein supports tissue growth and keeps you feeling full and energized.
– Include lean meats, eggs, yogurt, and beans in meals.
– Snack on nuts or hummus with veggies for a protein boost.
– Add protein to each meal to stabilize energy levels.
Related: Morning Sickness What To Eat When Nothing Sounds Good?
10. Do Practice Good Posture
Good posture helps reduce backaches and supports your growing belly.
– Keep shoulders back and avoid slouching.
– Use a supportive chair and practice proper alignment.
– Take breaks from sitting to stretch and move.
11. Do Limit Caffeine Intake
High caffeine intake may increase the risk of miscarriage or low birth weight.
– Limit caffeine to 200 mg per day, about one 12-ounce coffee.
– Swap coffee with decaf options or herbal tea.
– Spread out your caffeine intake throughout the day.
Related: Best 70 Pregnancy Hacks (+Products Recommendation)
12. Do Eat Foods High in Iron
Iron supports increased blood production and helps prevent anemia.
– Choose iron-rich foods like spinach, lentils, and lean meats.
– Pair iron sources with vitamin C foods to boost absorption.
– Avoid caffeine around iron-rich meals, as it can hinder absorption.
13. Do Snack Frequently
Small, frequent snacks can help stabilize blood sugar and manage nausea.
– Keep healthy snacks like nuts, fruit, or crackers on hand.
– Eat every 2-3 hours to prevent hunger-related nausea.
– Choose nutrient-dense snacks to nourish your body.
Related: Best 7 Pregnancy Self Care Products
14. Do Wash Your Hands Often
Good hygiene helps prevent illness and protects your health.
– Wash hands with soap and water before meals and after outings.
– Carry hand sanitizer for on-the-go cleanliness.
– Avoid touching your face in public spaces to reduce germ exposure.
Don’ts for a Healthy First Trimester
1. Don’t Smoke or Use Recreational Drugs
Smoking and drugs can harm fetal development, increasing the risk of premature birth, low birth weight, and birth defects.
What to Do Instead:
– Seek support from a healthcare provider or counseling if you need help quitting.
– Avoid exposure to secondhand smoke, which also poses risks.
– Focus on healthy habits like hydration, exercise, and mindfulness to reduce stress.
2. Don’t Consume Alcohol
Alcohol can affect your baby’s brain development and lead to Fetal Alcohol Spectrum Disorders (FASD).
What to Do Instead:
– Replace alcoholic drinks with sparkling water or non-alcoholic beverages.
– Try mocktail recipes with fresh fruit and herbs for special occasions.
– Avoid cooking with alcohol, as a small amount may remain even after heating.
3. Don’t Eat High-Mercury Fish
Mercury exposure can impact your baby’s developing nervous system and brain.
What to Do Instead:
– Opt for low-mercury fish like salmon, shrimp, and sardines, which are high in omega-3s and safe to eat.
– Avoid high-mercury fish such as swordfish, king mackerel, and tilefish.
– Limit fish intake to 2-3 servings per week as recommended.
Related: How to Relieve Itchy Breasts During Pregnancy? Top 8 Ways
4. Don’t Consume Unpasteurized Foods
Unpasteurized dairy products and juices can contain harmful bacteria, such as listeria, which can pose risks during pregnancy.
What to Do Instead:
– Choose pasteurized versions of dairy products, such as milk, soft cheeses, and juices.
– Avoid deli meats or heat them until steaming to reduce bacteria risk.
– Check labels when purchasing products to ensure they’re pasteurized.
5. Don’t Take Over-the-Counter Medications Without Consulting Your Provider
Some medications are unsafe during pregnancy and could affect your baby’s development.
What to Do Instead:
– Consult your healthcare provider before taking any medication, including over-the-counter pain relievers.
– Keep a list of approved medications for common issues like headaches or allergies.
– Explore safe, natural remedies like warm compresses or hydration for minor aches.
Related: Best 50 Activities For Pregnant Couples
6. Don’t Engage in High-Impact or Risky Activities
Activities that increase your risk of falling or injury can be dangerous, as can those that involve high altitudes or heavy lifting.
What to Do Instead:
– Stick to low-impact exercises like walking, swimming, or prenatal yoga.
– Avoid activities like skiing, horseback riding, and heavy lifting.
– Focus on gentle, safe movements that support strength and flexibility.
7. Don’t Skip Meals
Skipping meals can lead to low blood sugar, increasing fatigue and making nausea worse. Consistent nourishment is essential for your baby’s growth.
What to Do Instead:
– Eat small, frequent meals to keep blood sugar stable and manage nausea.
– Include protein, healthy fats, and complex carbohydrates in each meal.
– Keep snacks like nuts, fruit, or yogurt on hand for quick energy.
8. Don’t Lie Flat on Your Back for Long Periods
Lying flat can restrict blood flow and cause dizziness as your pregnancy progresses.
– Choose a side-lying position, particularly on your left side, to improve circulation.
– Use pillows to support your body in a comfortable, safe position.
– Avoid exercises or activities that require lying flat.
9. Don’t Use Hot Tubs, Saunas, or Hot Baths
High temperatures can increase your body temperature and may harm fetal development.
– Opt for warm, not hot, baths to relax safely.
– Avoid hot tubs and saunas during pregnancy.
– Limit time in warm showers to avoid raising body temperature too much.
10. Don’t Overlook Dental Care
Pregnancy hormones can affect gum health, so it’s important to maintain oral hygiene.
– Brush and floss daily to prevent gum disease.
– Visit your dentist regularly, but inform them of your pregnancy.
– Avoid skipping dental check-ups, as gum health impacts overall health.
Related: Minimalist Baby Registry (+FREE Baby Registry Checklist PDF)
11. Don’t Eat Raw or Undercooked Meats
Raw meats may contain bacteria that can harm your pregnancy.
– Avoid foods like sushi with raw fish, undercooked steak, or runny eggs.
– Ensure all meats are thoroughly cooked to an internal temperature of 165°F.
– Choose well-cooked dishes when dining out or ordering takeout.
12. Don’t Spend Too Much Time Sitting or Standing in One Position
Long periods of sitting or standing can restrict blood flow and increase swelling.
– Take breaks to move around every 1-2 hours if you’re sitting or standing.
– Stretch your legs and do gentle ankle rolls to improve circulation.
– Use compression socks if recommended by your provider.
Conclusion
The first trimester is a unique and important stage of pregnancy, and taking small, supportive steps each day can make a big difference for you and your baby.
Focus on balanced nutrition, safe practices, and regular rest, and avoid potential risks.
Every choice you make helps create a nurturing environment for your growing baby, setting a foundation for a healthy pregnancy ahead.
