The first trimester is an exciting (and sometimes overwhelming) time — and a few good habits early on help you feel your best. These first trimester tips cover the essentials for a healthy start.
From prenatal care to nutrition and managing nausea, here are 15 first trimester tips to guide you through weeks 1 to 13. 🤰
First Trimester Tips: Start with Prenatal Care
One of the most important first trimester tips is to book your first prenatal appointment early. Your provider will confirm your due date, review your health history and guide you through the months ahead. After that, plan to see your doctor about once a month so you can ask questions and track baby’s growth.
Take a Prenatal Vitamin
Start (or continue) a daily prenatal vitamin with folic acid, which supports your baby’s early development. Your provider can recommend the right one for you.
Eat Nourishing Foods
Focus on a balanced diet full of:
- Fruits and vegetables
- Whole grains
- Lean proteins and healthy fats
- Sources of calcium, iron and folate (dairy, leafy greens, beans, fortified cereals)
You only need about 300 extra calories a day in pregnancy, so quality matters more than quantity.
Foods to Avoid in the First Trimester
To stay safe, avoid:
- Raw or undercooked meat, poultry, fish and eggs (including sushi)
- High-mercury fish like shark, swordfish and king mackerel
- Unpasteurized milk and soft cheeses
- Deli meats and hot dogs unless heated until steaming
Stay Active (Gently)
If your provider approves, aim for about 30 minutes of moderate, low-impact exercise a few days a week — walking, swimming or prenatal yoga are all great. Always listen to your body and rest when you need to.
Rest and Manage Fatigue
First-trimester tiredness is real. Rest whenever you can, sneak in a short nap, and go easy on yourself — your body is doing incredible work.
Manage Nausea and Common Symptoms
For morning sickness, try eating small, frequent meals and keeping bland snacks like crackers nearby. Stay hydrated with plenty of water, and prevent constipation by adding fiber from fruits, vegetables and whole grains. If symptoms feel severe, talk to your provider.
First Trimester Tips: When to Call Your Doctor
Every pregnancy is different, and this article is for general information only — not medical advice. Always follow the guidance of your own doctor or midwife, and reach out to them with any concerns. For trusted, in-depth information, see the Mayo Clinic first-trimester guide. In the meantime, start dreaming up the fun stuff with our hospital bag checklist.
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Frequently Asked Questions
What should I do first when I find out I’m pregnant?
Book your first prenatal appointment, start a prenatal vitamin with folic acid, and begin eating a balanced diet while avoiding unsafe foods. Always follow your provider’s advice.
What foods should I avoid in the first trimester?
Avoid raw or undercooked meat, poultry, fish and eggs, high-mercury fish, unpasteurized dairy and soft cheeses, and unheated deli meats.
Is it safe to exercise in the first trimester?
For most people, gentle low-impact exercise like walking, swimming or prenatal yoga is safe and beneficial — but always get your provider’s okay first.
How can I manage first-trimester nausea?
Eat small, frequent meals, keep bland snacks handy, stay hydrated, and rest. If nausea is severe or you can’t keep fluids down, contact your doctor.
Final Thoughts
These first trimester tips give you a healthy, confident start — but your provider is always your best guide, so lean on them with any questions.
While you prepare, browse our hospital bag checklist and nursery ideas. 💕
