Overview of trimesters

Pre-Natal Vitamins

"I strongly recommend pre-natal vitamins," Beck said. "A woman may have a very healthy diet but first of all, it's important because when women are pregnant they need 600 mg of folic acid so they get that in a pre-natal. Also, the iron. Women's iron requirements really go up in pregnancy, especially around week 12, as women are close to their second trimester. They just can't get it through diet."

Because it's assumed that most women go into pregnancy with inadequate stores of iron, Beck said, we recommend a low-dose iron supplement.

Some women complain of nausea when taking pre-natal vitamins. Beck suggests taking the pre-natals at night because they can sleep through the nausea. You could also take them after a heavier meal.

Beck also said that if you're really feeling ill during the first trimester, don't take the iron dose until around week 12, when the iron requirements really go up. But make sure to take folic acid supplements regardless.

Nausea

"At least 50 per cent of pregnant women have morning sickness, anytime, anywhere," she said. "It doesn't even have to be in the morning. As many as 70 per cent may feel morning sickness in the first trimester."

The key strategies to fighting this off, Beck said, are to never let yourself get hungry and never letting yourself get too full. You want to maintain a consistent blood sugar level throughout the day to minimize nausea.

Bland carbohydrates such as crackers and rice cakes are good to keep by your bedside table. Munch on them before you get out of bed in the morning and wait 20 minutes before getting up.

Another strategy is to eat foods that are easy to digest, such as lean protein. Also, avoid fatty foods that stay in your stomach longer and eat small amounts often throughout the day.