✅ First Trimester Checklist for Indian Moms (Weeks 1–13)

Your month-by-month guide to a healthy and stress-free start to pregnancy!

The first trimester (Month 1–3) is full of excitement, new emotions, and plenty of questions. From doctor visits to diet changes, here’s your complete 1000-word guide — designed specifically for Indian moms.

🩺 1. Schedule Your First Doctor Appointment

When to go:
Book your first prenatal appointment as soon as you confirm your pregnancy with a home test (around 5–6 weeks).

What to expect:

• Ultrasound scan: To confirm the heartbeat (usually around 6–8 weeks).
• Blood & urine tests: To check blood type, hemoglobin, thyroid, sugar, and vitamin levels.
• Medical history review: Share any past surgeries, conditions, or miscarriages.
• Prenatal vitamins: Your doctor will prescribe folic acid and possibly iron or vitamin D.

Tip: Choose a gynecologist and maternity hospital where you feel comfortable — you’ll be visiting regularly for the next 9 months.
👉 Internal link suggestion: Compare maternity hospitals checklist

💊 2. Start Prenatal Vitamins Immediately

Why it matters:
Folic acid (400–600 mcg daily) helps prevent neural tube defects and supports early brain development.

Other essentials:

• Iron & calcium (doctor-prescribed only)
• Vitamin D & B12 if you’re vegetarian
• Omega-3 fatty acids (optional but helpful for fetal brain growth)

Tip: Take vitamins after food to reduce nausea.

🥗 3. Focus on a Balanced Diet

✅ Include:

Whole grains (rice, wheat, millets)

• Protein sources: lentils, paneer, eggs, chicken, fish (avoid raw/mercury-heavy fish)
  
• Leafy greens like spinach, methi, and drumstick leaves
  
• Fruits: oranges, bananas, apples, guava, pomegranate
  
• Dairy: milk, curd, buttermilk
  
• Healthy fats: ghee, nuts, seeds

❌ Avoid:

• Raw papaya, raw sprouts, unpasteurized milk
  
• Undercooked meat or eggs
  
• Street food or foods high in preservatives                                                                                                                                                                                                                                                                         Tip: Eat small, frequent meals if nausea or acidity is troubling you.

🤢 4. Manage Morning Sickness Naturally

Most moms experience nausea and vomiting between weeks 6–12.
Here are simple remedies:

• Start your day with a few crackers or toast before getting out of bed.
• Sip ginger tea, coconut water, or nimbu pani through the day.
• Eat small meals every 2–3 hours — never stay hungry.
• Avoid spicy or oily food and strong smells.

If vomiting is severe, consult your doctor — dehydration can be risky.

🚫 5. Avoid Harmful Habits

• No smoking or alcohol — both can harm your baby’s development.
  
• Limit caffeine to one small cup of coffee or tea per day (under 200 mg).
  
• Avoid over-the-counter painkillers, antibiotics, or herbal medicines unless approved by your doctor.

Tip: If you work in a high-stress or chemical environment, discuss workplace safety with your doctor.

🧘‍♀️ 6. Begin Gentle Movement & Rest

Safe exercises (after doctor approval):

• Prenatal yoga
• Walking 20–30 mins a day
• Light stretching

Avoid: High-impact workouts, heavy lifting, or lying flat on your back for long periods (after 12 weeks).

Rest well: Fatigue is common — sleep early and nap if needed.

💧 7. Stay Hydrated

Drink at least 2–3 litres of water daily.
Add variety with:

• Tender coconut water 🥥
• Lemon water
• Buttermilk
• Fresh fruit juices (avoid added sugar)

Hydration helps prevent constipation and supports blood flow to your baby.

📒 8. Track Your Pregnancy

Start a Pregnancy Journal or Baby Prep Calendar to record:

• Doctor visits
• Weight & symptoms
• Mood changes
• Milestones

This helps you feel more connected to your journey.

🏡 9. Prepare Your Support System

Pregnancy can feel overwhelming — building your support system early helps.

• Share the news with your partner and close family after the first scan.
• Discuss maternity leave options with your HR or employer.
• Plan who can accompany you for checkups or help with meals and chores.

Tip: Emotional support matters just as much as physical care.

🩹 10. Watch for Warning Signs

Call your doctor if you experience:

• • Heavy bleeding or clots
  • Severe abdominal cramps
  • Persistent vomiting
  • Dizziness or fainting
  • High fever
  • Sudden swelling in face or hands

Early detection can prevent complications — never ignore warning signs.

🛏️ 11. Self-Care & Mental Health

Pregnancy hormones can bring emotional ups and downs.

• Practice mindfulness or breathing exercises.
• Spend time with loved ones.
• Don’t hesitate to ask for help.
• Avoid reading too many online horror stories — every pregnancy is different!

Tip: Calm, happy moms = healthy babies 💗

🧺 12. Shopping & Essentials (Early Prep)

You don’t need to buy everything now, but a few things help:

• Comfortable cotton maternity bras
• Stretchy leggings or kurtis
• A notebook or journal
• Early pregnancy-safe skincare (fragrance-free, chemical-free)

Later in the second trimester, you can prepare your Hospital Bag and Baby Shopping List.

🌸 Sample Daily Routine — First Trimester

📦 13. Plan Your Finances Early

Medical checkups, supplements, and delivery costs can add up.

• Estimate your hospital delivery cost (normal vs C-section).
• Start a small pregnancy fund for emergencies.
• Review your health insurance — check maternity coverage details.

🌼 Final Thoughts

The first trimester is a time of adjustment — your body and emotions are changing, and that’s completely normal. Focus on nutrition, rest, and gentle care. Build routines that make you feel supported and informed.

With a little planning and self-kindness, you’ll set the perfect foundation for a smooth and joyful pregnancy journey. 🌷

🩵 Download the Printable PDF

You can also download the “First Trimester Checklist for Indian Moms” as a free A4 printable from FirstChoiceClub.in.
It includes:
✅ Month-by-month diet tips
✅ Medical visit tracker
✅ Hydration & nutrition checklist
✅ Reminder section for vitamins & self-care

First Trimester Checklist PDF Downloadable