Top 50 Things for First‑Time Moms to Pay Attention To: A More Peaceful Pregnancy

Pregnancy is a journey full of wonder and change. For first‑time moms, many small details can determine how safe and comfortable this period will be. Under modern prenatal care concepts for 2025, the following 50 items cover nutrition, lifestyle habits, body monitoring, exercise, safety, and psychology. They serve as practical references to help you navigate your pregnancy with more peace of mind.

⚠️ Disclaimer: The following is for general education only and is not medical advice. If you have special conditions (such as high blood pressure, diabetes, uterine abnormalities, etc.), please follow your doctor’s guidance.

1. Nutrition & Dietary Details

1. Folic Acid and Micronutrient Supplementation in Early Pregnancy

• It is recommended to start supplementing with folic acid (400–800 mcg/day) before conception or immediately after confirming pregnancy. Activated folate is especially recommended for better absorption.

• Also ensure supplementation of iron, iodine, vitamin D, and DHA (Omega-3). Modern prenatal nutrition emphasizes the synergistic effects of multiple micronutrients.

• ⚠️ Avoid excessive intake of fat-soluble vitamins (such as vitamin A) to prevent teratogenic risks.

2. First Trimester Nutrition

• There is no need to "eat for two" during the first trimester. Focus on balanced nutrition, as the extra caloric requirement is minimal at this stage.

3. Second and Third Trimester Nutrition

• Caloric intake should gradually increase in later trimesters, typically by ~300–450 kcal per day.

• According to NIDDK, proper weight gain supports fetal development and reduces pregnancy complications.

4. Food Composition

• Include whole grains, high-quality protein (such as fish, lean meats, eggs, legumes), plenty of fruits and vegetables, and healthy fats in your daily diet.

5. Iron Absorption

• Take iron supplements or iron-rich foods (e.g., red meat, liver, dark green leafy vegetables, legumes) together with vitamin C–rich fruits or vegetables (e.g., oranges, bell peppers, strawberries) to boost iron absorption.

6. Avoid Iron Absorption Inhibitors

• Avoid taking iron together with calcium, tea, or coffee, as these can inhibit iron absorption.

7. Salt and Processed Food

• Limit salt intake to reduce swelling and high blood pressure risks.

• Avoid processed snacks, chips, and fast food high in salt and preservatives.

8. Fats

• Use plant-based oils (e.g., olive oil, canola oil) as the main fat source.

• Limit saturated fats and trans fats.

9. Hydration

• Drink 2.0–2.5 liters of water daily (adjust for weather and sweat levels). Adequate hydration helps prevent constipation and urinary tract infections.

10. Dietary Fiber

• Eat plenty of fiber-rich foods such as whole grains, vegetables, fruits, and legumes to support digestion and stabilize blood sugar.

11. Food Safety

• Avoid raw or undercooked seafood, meat, eggs, unpasteurized dairy, and deli meats to reduce the risk of Listeria, Salmonella, and other infections.

12. Mercury in Fish

• Avoid high-mercury fish (e.g., shark, swordfish).

• Choose low-mercury, Omega-3–rich fish (e.g., salmon, sardines) in moderation.

13. Food Hygiene

• Wash fruits and vegetables thoroughly and avoid cross-contamination during food preparation.

2. Daily Habits & Safety Tips for First-Time Pregnant Women

1. Practice left-side sleeping early in pregnancy to improve blood flow from the uterus to the placenta.

2. Use pregnancy pillows, back cushions, or knee pillows—even placing a pillow between the knees—to reduce lower back pain and discomfort.

3. Keep bath water temperature below 37–38°C (98.6–100.4°F). Limit bath time to 10–15 minutes.

4. Avoid saunas, hot tubs, hot yoga, and other extreme heat environments to prevent body temperature from rising too high, which may affect the baby.

5. If you are at risk for leg swelling, avoid prolonged soaking in hot water.

6. Avoid reaching above your head, tiptoeing, overstretching, or lifting heavy objects.

7. Use a sturdy stool or step ladder to reduce the risk of slips and falls.

8. Stop using skincare products containing retinoic acid (vitamin A derivatives), salicylic acid, high-concentration fruit acids, or retinol.

9. Choose gentle, low-irritant cleansers, moisturizers, and sunscreens. Prioritize physical sunscreens (e.g., zinc oxide, titanium dioxide).

10. Keep makeup simple and minimal. Avoid strong fragrances or products high in volatile chemicals.

11. If sitting or standing for long periods, take regular breaks every 30–60 minutes to stretch your legs, lift your heels, or point and flex your feet.

12. Avoid crossing legs, deep squatting, or sitting with one leg over the other to maintain healthy blood circulation.

13. When driving, always wear a pregnancy-safe seatbelt (strap should go under the belly and across the chest) and adjust the seat for safe distance.

14. On public transportation, try to avoid crowded conditions, hold onto handrails while standing, and travel during off-peak hours if possible.

3. Exercise, Weight, and Posture Management

1. Most pregnant women can, with their doctor’s approval, perform 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, prenatal yoga, swimming, or low-impact aerobics.

2. During exercise, avoid strenuous movements, breath-holding, jumping, or any intense impact exercises.

3. Always carry water, wear proper footwear, and prioritize safety during any physical activity.

4. Use your pre-pregnancy BMI to guide appropriate weight gain.

   • For those with a healthy BMI, the recommended total pregnancy weight gain is 25–35 lbs (11–16 kg).

5. Track weight gain regularly at prenatal checkups to avoid excessive or insufficient growth.

6. Abnormal fluctuations in weight may be early indicators of gestational hypertension or gestational diabetes.

7. Try to maintain good posture: keep your back straight, pelvis slightly forward, shoulders relaxed, and avoid slouching for long periods.

8. Use chairs with back support, pillows for lumbar support, or footstools to help relieve lower back pressure.

4. Pregnancy Monitoring, Symptom Awareness & Medical Alerts

Regular Monitoring & Screening

1. The latest ACOG guidelines recommend that for low-risk pregnancies, the frequency and format of prenatal visits be adjusted from the traditional 12–14 in-person visits to a “personalized care + remote monitoring” model.

2. Each prenatal visit may include:

   • Blood pressure, weight, urine protein/sugar, fetal heart monitoring, fundal height, etc.

3. Gestational diabetes screening:

   • Usually performed between 24–28 weeks using the OGTT test.

4. Gestational hypertension/preeclampsia screening.

5. Anemia screening, including hemoglobin, serum iron, and iron supplementation guidance.

6. Infection screening:

   • Hepatitis B, syphilis, HIV, rubella, urinary tract infections, etc.

7. Early warning signs (e.g., proteinuria, high blood pressure, fetal growth restriction) should be promptly addressed.

When to Seek Immediate Medical Help During Pregnancy

If any of the following abnormal symptoms occur, contact your doctor right away:

1. Severe or persistent headaches, blurred vision, upper abdominal pain

   • (May indicate hypertension or preeclampsia)

2. Heavy vaginal bleeding or sharp abdominal pain.

3. Severe swelling, especially in the hands or face.

4. Dizziness, heart palpitations, or extreme fatigue.

5. Noticeable reduction in fetal movements (e.g., baby’s kicks become weak or stop altogether).

6. High fever, persistent vomiting, or signs of infection complications.

7. Due to hormonal changes, gums may become swollen or bleed—use a soft-bristled toothbrush and mild mouthwash.

8. Attend safe prenatal dental checkups and cleaning when needed to prevent gum disease or tooth decay.

5. Mental Well-being, Preparation & Lifestyle Tips for First-Time Moms

Emotional Regulation & Birth Preparation

1. Emotional ups and downs are common during pregnancy. It’s important to build a strong support system (partner, family, friends, or pregnancy support groups).

2. Join prenatal classes early to learn about childbirth, infant care, breastfeeding, etc. The earlier you prepare, the more confident you’ll feel.

3. Maintain emotional communication and shared experiences with your partner — take walks together, relax, and talk about becoming parents.

4. Avoid excessive outside interference or unsolicited advice. Trust your body, your instincts, and your healthcare team.

5. Ensure adequate rest and good sleep quality. Choose clothing and shoes that are supportive and comfortable (e.g., maternity wear, flat shoes, wireless bras).

Additional Focus Areas

You may also benefit from learning about:

• Nutritional supplements

• Vitamin D intake

• Bone density support

• Gut microbiome health

• Perinatal mental health interventions

With new trends in prenatal care (such as telehealth, integrated social health considerations, etc.), the traditional pregnancy management model is evolving.