First Trimester
Checklist

So you just found out you are pregnant. Maybe you are over the moon. Maybe you are terrified. Maybe you are both at the same time while also trying not to throw up. All of that is completely normal. Welcome to the first trimester.

Weeks one to twelve are a lot. Your baby is growing at a speed that is honestly miraculous, your hormones are doing whatever they want, and you probably feel exhausted in a way that is hard to explain to anyone who has not been pregnant. And yet somehow you are also expected to figure out doctors and vitamins and what you can and cannot eat and about fourteen other things nobody prepared you for.

I remember feeling completely overwhelmed in those first weeks. There was so much information everywhere and none of it was organised in a way that made sense for a real person trying to function while also feeling like they might be sick at any moment.

This checklist is what I wished I had. Everything you actually need to do in the first trimester, in the order you need to do it, without the overwhelm. Think of it as your no-nonsense pregnancy sidekick for the next twelve weeks.

You have got this. One thing at a time. 💚

The first trimester is a lot. But you only have to do one thing at a time. This list keeps it simple.

Medical appointments and tests

Confirm your pregnancy and find a care provider

Positive test in hand, the first thing to do is book in with your doctor to confirm it with a blood test and get the ball rolling with your care. Do this sooner rather than later. Midwives, OB-GYNs, and maternity hospitals can fill up quickly and you want to get on the list for your preferred option before it is gone.

First trimester screening (weeks 10-13)

Between weeks 10 and 13 you will likely be offered a nuchal translucency scan and a blood test. This screening checks the risk of chromosomal conditions like Down syndrome. It is optional and it gives you risk information rather than a definite answer. Worth having a conversation with your partner about how you would approach different results before you go in — so you are not processing it cold in the moment.

• ☐ Book GP appointment to confirm pregnancy
• ☐ Register with midwife or obstetrician
• ☐ Book first trimester screening (10-13 weeks)
• ☐ Confirm existing medications are safe with your doctor
• ☐ Book dental check-up — dental health is important in pregnancy

Supplements and nutrition

Start prenatal vitamins immediately

If you are not already taking a prenatal vitamin, start now. The most important nutrients in the first trimester are folate, iodine, and vitamin D. If you can find one with methylfolate rather than regular folic acid, even better — it is absorbed more effectively by most people. This is one of the most impactful things you can do right now.

Nutrition in the first trimester

If nausea is making food a challenge right now, eat whatever you can tolerate. Seriously. First trimester is survival mode and your prenatal vitamin is covering the critical nutrients. When you are actually able to eat properly, here is what to prioritise:

• Folate-rich foods: leafy greens, lentils, fortified cereals, citrus fruits
• Iron-rich foods with vitamin C for absorption
• Protein at every meal to support rapid cell division
• Filtered water — at least 2 litres daily
• Ginger in any form for nausea management

Lifestyle changes to make now

Stop immediately

• ☐ Alcohol — no safe amount has been established in pregnancy
• ☐ Smoking — seek support from your GP if you need help quitting
• ☐ Recreational drugs
• ☐ High-mercury fish (shark, swordfish, king mackerel)
• ☐ Raw fish, raw shellfish, and undercooked meat
• ☐ Unpasteurised dairy and soft cheeses
• ☐ Excessive caffeine — limit to 200mg per day maximum

Start or continue

• ☐ Prenatal vitamins with methylfolate
• ☐ Gentle daily exercise — walking, swimming, prenatal yoga
• ☐ Adequate sleep — your body is doing extraordinary work
• ☐ Stress management — meditation, journalling, therapy if needed
• ☐ Dental hygiene — pregnancy hormones increase gum disease risk

Practical planning and preparation

Financial planning

Babies are expensive and the time to think about that is now rather than at 38 weeks when you are too tired to look at a spreadsheet. Check what maternity and paternity leave you are entitled to, look into any government parental payments available to you, and start putting together a rough baby budget. Even a small amount saved now adds up by the time your little one arrives.

Insurance and legal

• ☐ Review health insurance coverage for pregnancy and birth
• ☐ Check life insurance — consider updating beneficiaries
• ☐ Review your will — many couples update their wills when expecting
• ☐ Understand your employment rights during pregnancy

Workplace considerations

You are not obligated to tell your employer anything yet. Most people wait until after the 12-week scan. If your job involves heavy lifting, chemical exposure, or night shifts though, you may need to say something earlier so that adjustments can be made for your safety. Your health comes first.

Emotional wellbeing in the first trimester

The first trimester can feel like a lot emotionally. Excited one minute, terrified the next, and possibly a bit numb in between. All of that is normal. Early pregnancy is uncertain and it is okay to not feel purely joyful about it yet. Some mamas feel deeply connected from day one. Others feel cautious and detached until they see the heartbeat on a screen. Both are completely valid.

If anxiety is significantly affecting your daily life please talk to your doctor or midwife. Perinatal mental health support exists specifically for this and it works. You do not have to white-knuckle your way through the first trimester alone.

Telling people your news

The 12-week rule is a guideline not a law. Some people tell close family immediately so they have support no matter what happens. Others wait until after the scan results. Some announce to the whole world at 6 weeks and some wait until the bump is undeniable. There is no correct answer here. Do what feels right for you and your partner and ignore everyone else's opinions on the matter.