saditycents











{June 14, 2017}   Sadity Baby: First Trimester Supplement and Food regimen “Better than Nothing”

Image result for baby eating in the womb

So my first trimester has been one of survival. I have been nauseous more than not and I have what feels like an unnatural tiredness. Emotionally for me this is great because it means the baby is taking my energy and thriving. Nutritionally and physically, not so great. I have been struggling to eat and by doing so I’ve been struggling to get the proper nutrients. My food regimen that seemed to work so well only weeks ago makes me sick at the thought of it; I mean salmon, yuck!

So what do I do? I cut myself slack.

I find that being overly regimented has the opposite effect on my success so I allow myself to  eat whatever I can stomach. However I make sure to focus on some basic health habits to ensure health.

  • Prenatal Vitamins every day. This was hard because it was hard to stomach them at times. Little known fact, prenatal are most effective before and during the early stages of pregnancy. This is one thing I forced on myself, especially on days I never made it through an entire meal. There are a number of prenatal vitamins on the market.
    • Look for a prenatal vitamin that includes:

      • 400 micrograms (mcg) of folic acid (I personally prefer folate, the non-synthetic form of B-9).
      • 400 IU of vitamin D.
      • 200 to 300 milligrams (mg) of calcium.
      • 70 mg of vitamin C.
      • 3 mg of thiamine.
      • 2 mg of riboflavin.
      • 20 mg of niacin.
      • 6 mcg of vitamin B12.
      • 10 mg of vitamin E.
      • 15 mg of zinc.
      • 17 mg of iron.
      • 150 micrograms of iodine
  • DHA supplement. The best prenatal comes as a liquid, usually a form of fish or krill oil. If you can stomach it, adding it to a smoothie is a great use of them. If not a gel cap is better than nothing.
  • Water. Early on I learned that the 16 cups (or double normal intake) recommendation for water was unrealistic and discouraging. It requires a lot of chugging of water during a time when I was only capable of sips. My solution was 2 cups in the morning, 1 cup every time I woke up from a nap, and 1 before bed. The rest of the day I sipped. This got me between 6-8 cups of water a day. It’s not ideal but it was better than nothing.
  • Exercise was pretty nonexistent. I seriously felt like I was on bed rest, I was so tired.
  • My only real food requirement was something green or raw everyday.
  • We did continue with our castor oil massages without the heat to help encourage natural detoxing.

Here are some tips from other tips, but I encourage you to be gentle with your body and expectations of yourself.

  • Smoothies: I couldn’t do it, but others swear by them)
  • Crockpot soups: They’re easy. I can tell my husband to throw the ingredients in or I can do it and leave the room to avoid smells. Also, if you add the right ingredients they are very nutritious.
  • Salad commitment: I committed to a salad a day. This helped with nutrient intake and water intake. White breads and rice settled my stomach. Rather than make myself feel guilty, I made sure to eat a large salad every day. The truly was the “better than nothing” trimester. Salads also helped me avoid the dreaded constipation of pregnancy.
  • Indulge in the good stuff: If I found a healthy food I liked, I went all in until I got sick of it. Food nutrition isn’t a cut a dry thing. Many times your body will store excess nutrients so I loaded up on foods like guacamole, lentils, carrots, apples, oatmeal because those were foods I enjoyed for a time. I didn’t force feed myself anything that made me queasy.

References:

http://www.webmd.com/baby/guide/prenatal-vitamins#1

http://www.babypost.com/blogs/beautiful-baby-body-blog/best-foods-eat-during-first-trimester

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