You’re Eating for One

You only need to add about 400 calories a day to your diet, and those new calories should come from nutrient-dense foods. Wait till the second trimester to up your calories. Think dairy, eggs, lean meat, dark leafy greens, cruciferous vegetables, and good fats like nuts and avocado. The omega-3 fatty acid DHA, which is found in fish, is especially important in pregnancy. Ideal weight gain in pregnancy is not the same for everyone. Your doctor will tell you how much she’d like you to gain depending on your starting weight. For most people, it’s somewhere between 25 and 35 pounds. Gaining too much is not just about having more weight to lose on the other end; it also raises your risk for certain complications, including gestational diabetes.

Check Your Beauty Products

Anything you put on your skin can seep into your bloodstream, so look at labels. Avoid retinoids, hydroquinone, ammonia, phthalates, dihydroxyacetone, thioglycolic acid, propylene glycol, and BHT (butylated hydroxytoluene). Or just opt for something you know is chemical-free—especially when it comes to products that cover a lot of surface area, like the moisturizer you use from head to toe (think organic coconut oil and shea butter). There’s no evidence that hair dye is harmful during pregnancy, but there’s also no evidence that it’s safe. When you’re aiming to minimize your exposure to toxins, it makes sense to take a break from chemical hair color and keratin. Consider using a plant-based product like henna, or go natural.

Combating Nausea

If you’re finding it difficult to eat, nibble on low-salt crackers or anything else you can tolerate. Don’t let your stomach become too empty or too full. Nausea is often rooted in the sense of smell, so sniffing things like peppermint can help. More ideas:

· Take vitamin B6

(25 milligrams every eight hours).

· Apply pressure to the inside of your wrist (a pressure point known as P-6). Press with the opposite thumb.

· Try a BRAT diet (bananas, rice, applesauce, toast).

· Exercise, even though it may be the last thing you feel like doing when you’re queasy.

What’s Different About Prenatal Yoga?

Prenatal yoga classes tend to skip inversions, closed twists, backbends, positions that have you lying on your back—and other stuff we’d rather you not do when pregnant. Flowing through asanas is better than holding poses for a long time; stasis is not great. No Bikram or other forms of hot yoga, please. Use props—blocks, blankets, bolsters—to make yourself comfortable. Yoga can be so helpful in pregnancy, slowing your heart rate, lowering blood pressure, aiding in circulation, lifting your mood, decreasing anxiety, and serving as a balm for achy joints and muscles. You might miss the bliss of headstands, but you can still enjoy a whole-body practice and all the benefits of linking breath to movement.