A comprehensive guide for caring for yourself in the first 12 weeks of pregnancy
The most important appointment of your pregnancy β don't delay it
It's best to see your doctor about a week after your missed period once pregnancy is confirmed by a urine or blood test. The first visit is very important.
Your doctor will determine the gestational age, check your general health, screen for certain medical conditions, and run blood tests (blood type, immunity, infectious diseases).
The nuchal translucency scan confirms the due date, checks the number of babies, measures the baby's size, and screens for Down syndrome risk.
400 micrograms daily at minimum for nervous system development. Start as soon as pregnancy is confirmed β or ideally before conception.
Important to prevent iron deficiency anaemia, which is common in pregnancy. Take with vitamin C for better absorption.
Calcium for bone health; vitamin D helps calcium absorption. If you're deficient in vitamin D, your doctor may prescribe a higher dose.
Important for your baby's brain and eye development. Found in oily fish (avoid high-mercury varieties) or as a supplement.
Leafy greens, lean proteins, dairy products, legumes, fruits, whole grains, and oily fish (salmon, sardines in moderation). Stay well hydrated.
Raw or undercooked meat, raw fish, raw eggs, soft unpasteurized cheeses, unpasteurized milk. Avoid alcohol entirely. Limit caffeine to under 200 mg/day.
Cold deli meats, smoked seafood, soft cheeses (Brie, Camembert, feta unless pasteurized), and pre-packed salads carry listeria risk. Heat these foods thoroughly or avoid them.
Instead of three large meals, eat 5β6 small ones. An empty stomach makes nausea worse.
Eat a few crackers before getting out of bed in the morning β rising slowly helps reduce nausea.
Greasy, spicy, or strong-smelling foods can worsen nausea. Identify your personal triggers and avoid them.
Ginger tea, ginger biscuits, and lemon water can help relieve nausea naturally. These are safe during pregnancy.
If you can't keep any food or water down for more than 24 hours, have lost significant weight, or are severely dehydrated β seek medical help. This may be hyperemesis gravidarum.
No amount of alcohol is safe during pregnancy. It crosses the placenta and can cause fetal alcohol syndrome.
Smoking increases the risk of miscarriage, preterm birth, low birth weight, and sudden infant death syndrome. Quit now.
Many over-the-counter medicines are not safe in the first trimester. Always check with your doctor before taking anything.
Avoid harsh chemical cleaning products, pesticides, and unnecessary medical X-rays. If your job exposes you to chemicals or radiation, inform your employer of your pregnancy.
Cat faeces can contain Toxoplasma gondii, which is dangerous to unborn babies. Have someone else change the litter, or wear gloves and wash hands thoroughly.
Track your first trimester week by week
Follow your baby's development from week 1 through week 12
Follow Your Pregnancy Weeks βMedical notice: This information is for educational purposes only. Always follow the specific advice of your healthcare provider, as each pregnancy is unique.