You find out you’re pregnant. It’s an exciting chapter, but it can come with a flood of questions: What foods should I be eating? Which foods do I need to avoid? How can I make sure my baby is getting all the right nutrients, especially when I have morning sickness or food aversions? It’s easy to spiral into google searches and feel overwhelmed by all of the conflicting information out there. If this is you, take a deep breath. As a pregnancy nutritionist, I’m sharing key steps to take when you first discover you’re pregnant.

Get on a high-quality prenatal vitamin.

During pregnancy, needs for certain vitamins and minerals can increase significantly from the pre-pregnancy time. It can be challenging to meet these needs through diet alone, which is why taking a high-quality prenatal vitamin is essential. Not all prenatal vitamins are equal. They can actually vary quite a bit. Formulas can vary in the number of nutrients they contain, the forms of nutrients (some are better absorbed than others!), as well as the quantities of each nutrient. Furthermore, some people require supplementation beyond a prenatal vitamin, which is why personalized prenatal nutrition support can be helpful. It’s important to choose a prenatal vitamin that is third-party tested, since supplements aren’t regulated by the FDA. Third-party testing essentially checks that the supplement contains what it’s supposed to contain and doesn’t have any harmful contaminants.

Familiarize yourself with foods to avoid.

Certain foods are recommended to be avoided during pregnancy for baby’s health, like alcohol, high-mercury fish, and excessive caffeine intake. Furthermore, it’s important to be mindful of food-safety risks. Pregnant women have a depressed immune system and are more susceptible to foodborne illness. Understanding food safety risks and guidelines is key to make the best decisions for you and your baby’s health.

Take steps to alleviate morning sickness

For some, morning sickness strikes as soon as they get that positive pregnancy test. While it’s common, there are steps you can take to help mitigate it. Try starting the day with breakfast within the first hour of waking up. I know this can sound unappealing, especially if you wake up nauseous. However, getting something in your stomach first thing in the morning can help set up the rest of your day for success. Eating small amounts frequently can also help by preventing an empty stomach, which is a common nausea trigger. 

Want more support during your first trimester?

If you’d like personalized prenatal nutrition support, take a look at Balanced Bump Method, my 1:1 coaching program for moms-to-be. It’s where we take the guesswork out of nutrition so you can feel confident and supported from day one.