First Trimester- What To Do | A Steady Start Checklist

A first trimester can feel like a mix of joy and “wait, what now?” Your body changes fast, plans shift, and advice flies in from every direction. You don’t need a perfect routine. You need a clear order: what to do first, what can wait, and what signs mean “call today.”

First trimester to-do list for week one

These are quick wins that put you on solid footing even if you feel wiped out.

Write down your dates

Note the first day of your last menstrual period and the day you got a positive test. Clinics often use that first date to estimate how far along you are. If your cycles vary, share the range you remember and let the clinic confirm dating.

Book your first prenatal visit

Call an OB-GYN, midwife, or clinic and ask when they like to see new pregnancies. Many people are scheduled around 8–10 weeks, with earlier visits for bleeding, strong pain, prior pregnancy loss, medical conditions, or fertility treatment. If you’re choosing a provider, check hospital access, insurance, and the birth setting you want.

If you want a quick preview of what early visits often include, read ACOG prenatal care before your appointment.

Start a prenatal vitamin with folic acid

Take a prenatal vitamin daily. Public health guidance recommends 400 micrograms (mcg) of folic acid for people who can become pregnant, since early intake lowers the risk of neural tube defects. The dosing and common sources are laid out on CDC folic acid intake and sources. If you’ve had a prior pregnancy affected by a neural tube defect, dosing can differ, so ask your clinic about the right amount for you.

Make a one-page meds list

List every prescription, over-the-counter medicine, vitamin, and herbal product you take. Add dose and timing if you know it. Bring the list to your first visit so the clinician can flag anything that should be stopped or swapped.

Food and drink basics you can stick with

Pregnancy food rules can feel endless. Most of them come down to two goals: steady nutrition and lower foodborne risk.

A simple plate that works on low-energy days

When appetite is normal, aim for protein + fiber + fluids. When nausea hits, shrink the portions and eat more often.

• Protein: eggs cooked through, beans, lentils, poultry, yogurt, tofu.
• Fiber: oats, whole grains, fruit, vegetables, nuts, seeds.
• Fluids: water first, then soups, milk, or fortified alternatives.

Foods and prep choices to skip

Higher-risk foods are usually tied to listeria, salmonella, toxoplasma, high vitamin A, or mercury. The NHS foods to avoid in pregnancy list is a clear reference if you want specifics. Day to day, these rules handle most situations:

• Avoid unpasteurized milk and cheeses.
• Skip raw or undercooked eggs, meat, and seafood.
• Heat deli meats until steaming hot if you eat them.
• Choose lower-mercury fish more often than high-mercury fish.
• Avoid liver and liver products due to high vitamin A content.

Alcohol, nicotine, and caffeine

Alcohol is the clearest “none is best” item in pregnancy. If you drank before you knew, stop now and mention it at your first visit so your clinician can guide you based on timing and amount.

If you use nicotine, vaping, or cannabis, bring it up early. Your clinician can offer safer options and step-down plans. For caffeine, many clinics suggest moderation. If coffee helps you function, keep the dose steady and skip energy drinks that stack caffeine with other stimulants.

First Trimester- What To Do before your first appointment

Your first visit goes smoother when you walk in prepared. Think of it as reducing surprises.

Bring these details

• Dates: last period, positive test, any bleeding episodes.
• Health history: conditions, surgeries, hospitalizations.
• Family history: genetic conditions, clotting problems, diabetes.
• Full list of medicines and supplements.

Know what may happen at the visit

Many clinics start with a full history, a physical exam, and blood and urine tests. Early testing often checks blood type and Rh factor, anemia, immunity status, and infections. Some people have an ultrasound for dating and to confirm the pregnancy is in the uterus.

Ask for clear “call us” rules

Before you leave, ask for the clinic’s after-hours number and a short list of symptoms that need a same-day call. Save that number in your phone. This reduces stress when you’re tired and trying to decide if something is urgent.

Week-by-week priorities that keep you on track

Use these as checkpoints, not deadlines. If you’re off by a week, you’re still fine.

Weeks 4–6: Set the foundation

Start your prenatal vitamin, book care, and share your medication list. If you have a long-term condition, ask if you need earlier labs or dose changes. If your work involves heavy lifting, chemicals, radiation, or extreme heat, ask about adjustments.

Weeks 6–9: Manage symptoms day by day

Nausea and fatigue often ramp up here. Keep snacks within reach, nap when you can, and lower your workload where possible. If vomiting is frequent or you can’t keep fluids down, call the clinic the same day.

Weeks 9–12: Make screening choices

This is a common window for the first in-person visit. Ask what screening tests are offered, what they can and can’t tell you, and what the next step would be after a result.

Weeks 12–13: Build routines you can keep

If you get a bit more energy late in the first trimester, use it to set routines that fit real life: hydration, regular meals, gentle movement, and sleep that matches your schedule.

Timing	What to do	Why it helps
Right now	Start prenatal vitamin with folic acid	Early neural tube development
Right now	Book first prenatal visit	Testing plan and dating
This week	List medicines and supplements	Safer medication choices
This week	Set snack and hydration reminders	Fewer nausea swings
Weeks 6–9	Track vomiting and hydration	Spot dehydration early
Weeks 8–12	Ask about labs, ultrasound, screening options	Clear next steps
Any time	Save urgent phone numbers	Faster care when needed
By week 13	Set routines for sleep, food, movement	More stable days

Symptoms in the first trimester and what you can try first

Many symptoms are common in early pregnancy. The goal is relief and hydration, with a low threshold to call when things feel off.

Nausea and vomiting

Try small snacks soon after waking, then keep eating every 2–3 hours. Cold foods can be easier than hot ones. Ginger tea, crackers, and plain carbs can help you get through rough hours.

If food timing isn’t enough, ACOG lists vitamin B6 and doxylamine as options for nausea and vomiting in pregnancy on its morning sickness page. Ask your clinician for dosing and what to avoid based on your health history.

Fatigue

Early pregnancy fatigue can feel unreal. Keep bedtime earlier, take short naps, and eat steady carbs with protein. If you feel faint, short of breath at rest, or unable to function, tell your clinician. Anemia, thyroid issues, and dehydration can play a part.

Cramping, spotting, and pelvic pressure

Mild cramps can happen as the uterus grows. Light spotting can happen, often after sex. Bleeding with strong pain, one-sided pain, shoulder pain, or faintness needs urgent evaluation.

Constipation and bloating

Try more fiber foods, prunes, warm drinks, and a short walk after meals. If you have severe belly pain, vomiting, or no bowel movement for several days, call the clinic.

Symptom	Try first	Call your clinician soon if
Nausea	Small snacks, ginger, hydration sips	Can’t keep fluids down, dark urine
Vomiting	Electrolyte drinks, bland foods	Vomiting many times a day
Spotting	Rest, track amount and color	Soaking pads, pain, dizziness
Cramping	Hydration, gentle stretching	Sharp one-sided pain
Burning urination	More fluids	Fever, back pain
Severe headache	Water, snack, rest in a dim room	Vision changes or swelling
Faintness	Lie on your side, sip fluids	Fainting or trouble breathing

Movement, sleep, and work adjustments

You don’t need a new workout plan. You need habits that feel doable on low-energy days.

Gentle movement

Walking and light strength work are common choices. Avoid activities with a high fall risk or contact blows to the abdomen. If you were doing intense training before pregnancy, ask your clinician what’s safe for you.

Sleep that fits real life

If you’re waking a lot, keep water by the bed, use a pillow between your knees, and set a “screens off” time. If reflux hits, raise the head of your bed a little. If snoring starts or gets worse, mention it at a visit.

Work and daily exposures

If your job includes heavy lifting, long standing, chemicals, radiation, or extreme heat, ask your employer about safer duties. If you’re unsure what counts as a risk, bring a short description of your work tasks to the clinic and ask for guidance.

Red flags that need same-day care

Call your clinic, urgent care, or emergency department right away for:

• Heavy bleeding or clots.
• Severe belly pain, one-sided pelvic pain, or shoulder pain.
• Fainting, severe dizziness, or trouble breathing at rest.
• Fever, chills, or burning urination with back pain.
• Vomiting that prevents fluids for many hours.

If you’re unsure, call. Clinics handle these questions daily, and early care can prevent bigger problems.

Mini checklist you can screenshot

• Take a prenatal vitamin with folic acid daily.
• Book your first prenatal visit and save clinic numbers.
• Write down dates, medicines, allergies, and health history.
• Eat small, steady snacks if nausea hits.
• Use food safety rules and skip higher-risk foods.
• Rest more and drink fluids through the day.
• Call same day for heavy bleeding, severe pain, fever, fainting, or dehydration.