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Pregnancy Checklist: What To Do When Pregnant

Pregnancy Checklist: What To Do When Pregnant

1. Know the common symptoms

If you are feeling a bit off lately, or more specifically, as though your body has been overtaken by a force that distorts, swells, discomforts, exhausts, nauseates, and leaves little to reason, then do not fret. You are simply pregnant and these are extremely common symptoms.

2. Breathe

The most important thing to do upon realizing you are pregnant is to simply breathe. Whether this new reality is a surprise or a well-planned outcome, breathe. That is the only thing the tiny life in your womb needs from you at this moment.

3. Determine your due date

Now that you have caught your breath and are grinning at this new future before you, it is time to determine your due date. The most common method used by healthcare providers is to add two weeks to the beginning of your last menstrual cycle (in order to approximate conception) and then add thirty-eight weeks to establish your approximate due date.

4. Choose your doctor

The next step in your pregnancy checklist is to choose a doctor whom you will be comfortable seeing throughout this journey. Your first appointment will typically be scheduled for the eighth week of your pregnancy. This visit will entail exploring your health history, any risk factors that may be present, recommendations for possible diet or lifestyle changes, and will lastly serve as an opportunity for you to ask your doctor any questions you might have regarding the pregnancy.

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5. Learn about how to have a healthy pregnancy diet

Highly recommended vitamins and supplements are folic acid (vitamin B9), vitamin D, and iron. Pregnancy multi-vitamins are also available but are not nearly as effective as a balanced diet.

6. Learn about folic acid

Foods that are high in folic acid and recommended in the first trimester include spinach, citrus fruit, and okra. Folic acid protects your baby from brain and spinal cord threats commonly associated with the first trimester.

7. Learn about vitamin D

Excellent sources of vitamin D are asparagus, yogurt, salmon, and eggs. Women are commonly deficient in Vitamin D due to the simple fact that they cannot generate enough of it on their own. Vitamin D is synthesized by skin when exposed to sunlight.

8. Learn about iron

Reliable sources of iron are broccoli, collard greens, lean beef, and chicken. You will eventually have fifty percent more blood flowing through your body and your baby’s body and iron is instrumental in boosting the protein in red blood cells that spread oxygen to other cells.

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9. Learn about your pregnancy protein needs

Supplementing protein can be achieved through lentils, nuts, cottage cheese, and beans. Pregnant women need an additional 60 grams of protein per day. It is advised that any protein derived from eggs, fish, chicken, or beef should be organic and hormone-free.

10. Figure out what foods and activities suit you

There will be a trial period, in which you will have to test what foods and activities are best for you. If nausea becomes a problem the best route to take is eating little but doing it often. The best medicine for all of these ailments is rest. It is important to get as much of it as you can in the first trimester.

11. Manage physical changes

Alongside changes in your diet there will be changes in your body you will want to manage, as well. One of the most common and early signs of pregnancy is tender and enlarging breasts. There are maternity bras available, which will increase comfort and support throughout the pregnancy.

12. Learn about other possible physical changes

Other physical changes early in the pregnancy might include thicker hair, darkened skin, and acne breakouts. No two women are the same and each is affected by pregnancy differently, but anticipating these potential changes will make them easier to accept.

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13. Learn about what to avoid

Things to avoid now that you are living for two are alcohol, cigarettes, and recreational drugs like marijuana. Caffeine intake will need to be cut back and all medications, including nonprescription, should be approved by your doctor before use.

14. Learn what foods to avoid

There are also certain foods to avoid, as well. Due to threats of bacteria, parasites, and toxins that can harm your baby it is advised to not consume certain cheeses, unpasteurized dairy products, deli meat, raw or under-cooked eggs, and raw shellfish.

15. Learn about pregnancy danger signs

Be aware of danger signs such as cramping accompanied by bleeding. Your doctor should be consulted immediately if this occurs.

16. Learn when you can find out your baby’s gender

Between ten and thirteen weeks you can have your first ultrasound performed. You will be able to see your baby and hear its heartbeat. Gender will not typically be identified until sixteen to twenty weeks.

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17. Begin picking out names

One of the most exciting tasks in the pregnancy checklist is to begin the process of choosing a name for the baby. Even though you do not know what you will be having at this point, the act of picking prospective names for the boy or girl will bring you two even closer.

18. Figure out when you want to tell friends and family

Announcing the exciting news to friends and family is entirely up to you; however, complications and the possibility of miscarriage drop substantially upon completion of the first trimester. Many women prefer to wait until this point to share the news because risks are minimized.

19. Consider your finances

Whether you are a good planner or not it will behoove you to examine your finances. Find out what the pregnancy will cost from beginning to end. Then anticipate what monthly costs will look like once the baby is born, taking into consideration such things as diapers, food, and clothing, among other things. Here are some money saving tips to help you with your budgeting.

20. Learn about being intimate with your partner during pregnancy

To conclude this pregnancy checklist, as long as you are not feeling too tired, irritable, sick, lethargic, or stressed to have sex with your partner, then it is perfectly welcome throughout the duration of your pregnancy.

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Published on July 22, 2021

20 Healthy and Tasty Family Meals Ideas to Try This Week

20 Healthy and Tasty Family Meals Ideas to Try This Week

It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

1. Mini Meatloaves With Green Beans and Potatoes

    These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

    Get the recipe here.

    2. One-Pan Chicken Parmesan Pasta

      This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

      To try this recipe, go here.

      3. Sheet-Pan Chicken Fajitas

        Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

        Check out the recipe here.

        4. Philly Cheese Steak Stuffed Peppers

          Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

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          Try it tonight. Get the recipe here.

          5. Chipotle Chicken Quinoa Burrito Bowl

            This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

            Find the recipe here.

            6. Spinach and Chicken Skillet With Lemon and Parmesan

              The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

              Get the recipe for this dish here.

              7. Oven-Fried Fish and Chips

                Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                You can find the recipe here.

                8. Pineapple-Teriyaki Chicken

                  Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                  Find the recipe here.

                  9. Mozzarella, Basil, and Zucchini Frittata

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                    This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                    Try it tonight. Get the recipe here.

                    10. Chicken and Sweet Potato Grill Packets

                      Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                      The recipe for this meal can be found here.

                      11. Chicken and Spanish “Rice”

                        Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                        Find the recipe here.

                        12. Honey Chicken Stir Fry

                          This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                          Find the recipe here.

                          13. Chicken Skewers With Tzatziki

                            Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                            This easy recipe can be found here.

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                            14. Healthy Walking Tacos

                              Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                              Find out how to make it here.

                              15. Slow-Cooker Chicken Noodle Soup

                                This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                The recipe can be found here.

                                16. Cheesy Chicken and Rice Casserole

                                  This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                  Find the recipe here.

                                  17. Crockpot Rotisserie-Style Chicken

                                    Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                    Get the recipe for this flavorful chicken here.

                                    18. Santa Monica Street Tacos

                                      Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

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                                      Find the recipe here.

                                      19. Pizza Pasta Salad

                                        Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                        Try it tonight. Get the recipe here.

                                        20. Slow-Cooker Lasagna Soup

                                          Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                          Get the recipe here.

                                          Bonus: 3 Simple Ways to Make Meals Healthier

                                          Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                          Here are three easy ways you can make meals healthier for your family.

                                          1. Lose the Sugar

                                          Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                          2. Avoid Highly Processed Foods

                                          Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                          3. Replace Simple Carbs for Complex Carbs

                                          Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                          When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                          Enjoy Family Meals With Less Stress!

                                          Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

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                                          More Healthy Eating Tips

                                          Featured photo credit: Jimmy Dean via unsplash.com

                                          Reference

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