yw PREGNANCY GUIDE: The most important things you need to know to navigate your pregnancy: infographics, checklists, trackers, and so much more! More on Pampers.comFilo TKnneitt 0 to 13 Weeks ~ ’ It's positive! IF YOUR PREGNANCY TEST IS POSITIVE. CONGRATULATIONS! It’s they to be en avernhelming moment 10 see that ite plus sign, but i's also super excking for both you and your partnes. - ad Heart beats and first hellos ‘The next step is to beok a prenatal appointment to confirm your pregnancy. Ifyou haven't already, ensure you have ahealincare provider yau tee! comfortable and open with. You might have an Ultrasound! te hear yeur Ite one's hesneat and meet them on-screen for the very frst me, even though they/l only be a few-cxntimaters in size! “OH, NO..." Morning sickness They/re not the most plessent of symptoms. but ausea and vomiting are extremely Comnrton In early pregnancy due toa increase in hormones. Oot -worry, for mast women, it usually passes by the end ofthe first trimoctor. Food aversions and cravings “YUMMY!” You may tind yoursest craving certain foods and stranger favors auring your pregnancy. ~yuckr" (On the atherend of the spectrum, you may be completely tuned off by other foods, even those you usually lovel Early signs Seas Wh LATE PERIOD? wy SPOTTING ANDIOR CRAMPING? 2 = FATIGUE? 9 NAUSEA? 69 IT MIGHT @€ TIME FORA TRIP TO THE PHARMACY! PamBarsS24 Getting prepared with classes ne gestinets wer chaich QD canes wnencroosing cass 14 to 27 Weeks @ you'll need to consider 4. ToPIcs THE CLASSES cover WHETHER YOU GO 2 stone or win YOUR PARTNER LENGTH OF EACH CLASS aah : e HOW MANY : , CLASSES ARE Sharing the joy Serene Many women prter to wait unit the star ofthe encore meet to mneune tha pregnancy to fomily and fens Why not ek of fun wy to make i Changing shape even more speci Avisible bump, baager breasts. This isthe time when youl start to see your body changing. Your uterus expands: tomore than 500 tests normal ste “warn, over the course of your pregnancy! WAS THAT A?” A new wardrobe First movements ‘Yow may ator Feeling tw fat te Mtge movement around weeks 20-25, They'l start off faint but get stronger as your tite one grows. \With thet new shape, comes new clothes! ‘There are plenty of waysto stay styish cond cornfortotite wit your grow bum, 50 now's the time to treat yourselto & wardrobe update, eq Cc ¥ * Clothes, cribs, and cuteness ‘Whether you know the gender or not. nor you may wantto x a tart getting propared by buying baby clothes, decorating * ‘he nurseryand choosing a few fun toys ParmerCThind Te Teme Se a @ Labor signs 28 to 40 Weeks @ * ‘You may fee! a whole range of citterent sensations 2s your body = prepares for tin Final prep Fong spednrcin, aang | packing your hospital bag. BRAXTON HICKS Now’s the time to get the ict few things CONTRACTIONS \prepped'sa yau can feel totally organized and ‘These “prectice" contractions Saeed ‘wil hela you prepare for aber. Pt PRESSURE AS YOUR BABY MOVES OOWN 2 ‘THE BIRTH CANAL @ soo nontossoms | around week 32, \ ] ‘a Baby Shower! Upto 3 weeksbefore delivery, voto pnnnngee Som and have some fun with fends and fay! | WATER BREAKING ‘Anout 15% of women experience their weter breaking Before ey ta Baby talk & play ‘gainto isber. f Your baby can hear you and your partner, so be | sure to-chat away, sing, or reed to your bump— a these are great ways 10 creste an early band with your ite one ‘You may even reach your due date with no signs at all Your heamthcare provider will be able to guide you. Meeting your little one ‘The time has finaly come = you're about ta say hallo to your tbaby and hold them forthe wery first time! youre 40- ‘wooks and baby hasn't arved, that's OK too. Your due date Is.anestimate and only 5% of bables artive on Pars[Monitoring your baby’s movement is a good way to-knep track of their healthy development. Your healthcare pravider may recommend you star tracking these litle bumps and kicks from: around 28 weeks, ‘One method! is to le an your side shomty after eating and measure how long intakes to measure 10 distinct mavements, Youcen alsa ‘uy racking your baby when you've settled down for the night anc relaxed. it wakes over two hours, try again later Ifyou have any concerns ‘over your baby’s movement, always contact your nesleneare provider right aay, First trimester “Your baby ts epily developing, but you Won't be fealing any futtering movements atthis stage. ) Second trimester ‘Yout begin to feel the fst movements, called “quickening” between weeks 18 ‘ond 26. These carly movements can {eel ke a small pvelge oF waves. As you progress, tne movements wil become more powerful and visible. 4 Third trimester Ieimportant to track fetal movements rare regularly to-ensure allison track, PairsPrint and flout this chart to track your baby's movernents. Start time Car DT oe er2ar2017 718 AM 13:03 PM VII LLL ILSS = Fett, PI tn, cunng your pregnancy. Hare are some usenu: questions ta unk ‘shout before making any tinal decisions Questions to ask the office: \Whet are your office hours? Are you open Saturdays? \Whot happens II need to see my caregiver cuts of office hours? How much time dows» routine visit usumiy tke? Can talk to my OBGYN ever the phone or by emallif| have a problem? ‘Am | covered by my heabheare insurance plan? ‘At how many hospitals does the caregiver have sdmiting privieges and where are they? 1 2 3 SW s26:tn0 some caregiver for every appointment? 6 6 7 e How [sthe office staff? Were they consclaus of wetting times? Did you feel welcome and ‘comfortabie whan you arrhad atthe doctor's ofiea, of did you feel rushed? Remember you ‘won'telways be able to reach yaur doctor directly, so I's important you fee! comforiable talking 1o ther staff, Most physicians practice in several different offices, so tage this ito canscteration ‘when selecting your heelihcare providerQuestions to ask your practitioner: L. Whotiis your genoral approach ta childbirth? 2 _Doyousdeal wih high-k preonancies suchas cller mothers mothers ih xistog tnesses ora mtiple pregnancy ?Or wil be feed toa spoilt? \Wnatis your experience? How many bables have you delvered? \Whet ae your quotiestions? Are you board ceri? (De you ston nomebitne? ff ef meres) What prenetal tests co you usualy perorm an why? \Whatis your approach te managing pain during labor, cluding epidurais? ew PF wn f Ww What's your cesarean section rata and under what crcumstances.do you perform them? 5 wnetconcmions would ead you to Induce labor and how would you do i? 1.0 any problems or complications present themsehvas during labor, what is your approach to dealing wath them? ‘The dactar’s outlook on issues impartant ta you will offer you insights on their ‘epproach to care; at any time you don’ Feel you're getting the support or Communication you need from your provider, is: never too late to look elsewhere. important you fee! comfortable anc on the same page 2s your provide.You'll be sesing your hesttheare provieter often aver the rnextinine months, so ls crucial that the person you choose fs omeone you feel comfortable wah and trust, PQ tel Visit The number of visits youll be having can seem avermfrelming but we've outlined some general details below about these checkups to iva yau an idea of witatto expect Generally, you can expect the folowing routine checkup at each appaintment: ‘a welght check, giving @ urine sample, logging blood pressure listening to baby’s heartbeat and belly measurements. As your pregnancy progresses, fetal movement will also-be taken into account Weots 4.28 {46 months: One vist permonth | Woeks 28-26 748 months; Every wa weeks | Weoks 26. Once a wook @Qrrr DISCUSSION OF MEDICAL HISTORY, INCLUDING: Last menstrual pertod, family medical history ‘and current medications. Loon PRESSURE I URINE SAMPLE BL00D TESTS Quer pone? [] ROUTINE neck i = roi BLOOD Uirmsoune 06% pesutts pone? [J Weg CHECK Pap: a AND PELVIC EXAM LI PREGNANCY TEST Owes pone? [] ce ROUTINE CHECK ParsDONE? Qunn > ULTRASOUND ‘SCREENING to-oncuro allie on-track Ez ROUTINE CHECK ev" DISCUSSION OF ROUTINE CHECK BABY MOVEMENT ee Weeks 30+32 pone [] ROUTINE CHECK @0e @ Weeks 37+38+30+40 0 6 Week 24-26 DONET i BABY ‘ HEART RATE TEST ROUTINE CHECK ‘AND GESTATIONAL DIABETES TEST pone? [] DISCUSSION OF DISCUSSION OF ‘CHILDBIRTH CLASS BIRTH PLAN ee Weeks 34136 pone? [1] PALPATE BELLY TO:CHECK BABY’S POSITION ROUTINE CHECK cone [] ULTRASOUND = ROUTINE TO DETERMINE BABY’s SIZE CHECK BABY'S POSITION PREDICTION AND FLUID LEVELS G@ Week 41+ (overdue) poner C] NON-STRESS TEST BIOPHYSICAL PROFILE ROUTINE CHECK qwst) (BPP) Pampers" ‘The expression “eating for two" is one we've all hesrd before. Mowewer, i's a myth . tek you ayn nee sees your ay ear g Intake during your fest wimester. 8 you progress CP, Uwough your pregnancy, ue te eoning guidelines west! ewaser 2. Trt 3 o @ @ tres Bear Inmind that you may need more calories por baby if you're having rmutiples, Your healthy plate work ciseyy wrt your neatneare practioner to ensure yuire getting he autlents you need ¢ ‘This guide cutlines how a healthy pregnancy diet can be ettained by ‘selecting foods from the 5 main food groups. When puting meats together, half of your plate should be mace up of fruit ‘ond vegetables. The other half should ‘consist of protein foods and whole grains, TOXOPLASMOSIS PREVENTION RULES: eG Wash your hands West al fruits Inyeu eat outside, Drink plenty before you cook ‘and vegetables preferably choose hot of water food to avoid bacterias Panne .w Aster \-1ad id Apricet GRAINS Banana Y Nata + Peas + White beans + Greenbeans + Tomatoes + Asparagus = Red peppers + Spinech + Corrots TRIMESTER TRIMESTER 2 TRIMESTER 3 er Oe ce sips cls These fruits can be fresh, trezen, dried or canned. ‘When selacting canned ult, look for these preserved in water or fruit juice instwad of syrup. + Prune + Blueberries + Grapes «Blackberries + Orange + 100% trultjuice TRIMESTER TRIMESTER 2 TRIMESTER 3 —.__. __e—_ wo 2 ips ps TRIMESTER TRIMESTER 2 TRIMESTER 2Cory ome + Oysiers + Mussels Fish (soluom,, “trot, herring, sardines, pollock) Bens (pinto, lentils, chickpeas) e& orb All oftne below afegcod sources of calcium {and vitamin B. which help build strong bones and teeth for you and your itis one. Make cure allsairy foods you eat are pasteurized and select loenfat options when possible, wh 30 3 | 3 cits TRIMESTER? TRIMESTER 2 ips cls + Nuts and nut butters + Tempeh + Tofu WIMESTER £ TRIMESTER 3VN nal GELS ALCOHOL SS SS== =— >= == UNCOOKED/ UNWASHED UNCOOKED SS RAW MEAT FRUITS & VEGETABLES SUSHI SASHIMI UNPROCESSED ‘SOFT CHEESES RAW SPROUTS: JUICE INSTEAD EAT: hard cheeses (Uke radishes: Ih Chaar ce Ss ar aaa) Limit your exposure of methylmercury ~# Sorte food items ike fish can contain high levels of a metal called cow inethyimercury which can be harmful to your unborn baby's development. ‘To kit your exposure do not consume the folloning: Limit caffeine Llad\ consumption . = = Most experts recommend Emting — Qe eaten ere 200 molday. This is equal toa (oz TILEFISH SWORDFISH KING SHARK cup of coffee, as caffeine ts found in MACKEREL teas, sodas, and chocolate, moke ‘sure you inchide these sources in your ita forthe dey Pamfbes. @ Pregnant Its important to adent or modify your exercise routine to accommodate for ‘gteming belly and changes in jis, halkace and heeathing cng pregnancy ‘Overall endin most cases, enercise is safe and recommenced during pregnancy, [but you always need to consult with your healthcare provider Betare starting & nee exercise program. to ensure you do not have a medical reason taavoid orcive, Tones and stenatnens a museies, Recuces sire end encourages sttelching and fecused breathing = v ESSENTIALS: u Supportive sports bra Comfortable exercise clothes Water © Heat snacks A WARNING SIGNS TO STOP EXERCISING vf Daniness Shortness of presi Chest pain vf Muscle pain ¥ Meoasche fre gular swelling sf ginal spotting or bleeding WHAT EXERCISES TO.AWOID DURING PREGNANCY SAFETY RULES FOR PRENATAL EXERCICES. Activites thet require extensive jumping oF of Get clearence from your doctor before sterting exereising running ‘¥ Contaet sports ena gpons that put you et isk oF (geting hit in the abcomen V_ Exercise in exeessively hot or humid environment “Hot youe" or hot Plates” Y Activities with risk of falling, 7 Drink plenty of water before, during and after exercises void becoming overheated, especialy in the frst rimestor “Avoid lying iat on your back, 20 the uterus does not press on -alorge vein that returns blood to the heart ParnesPE deb idlehor SIMPLE EXERCISES TO DO AT HOME BEFORE OR AFTER YOUR EXERCISE ROUTINE, HARMSTRING STRETCH STANDING QUADRICEP STRETCH 20 seconds. 20 seconds t 1 HIP RAISE BUTTERFLY STRETCH WW repettions 20 seconds al y BIRD DOGS / BUTT LUFT ALTERNATING REACH & KICKBACK 5 repetitions S repetitions PambarsPranatal You ‘THE BENEFITS OF PRENATAL YOGA v Develops strengtit and balance v Reduces stress v Encourages stretching Y Breathwork practice Improves Nexon ~~ Preperation for labor ain4 BALANCING STICK 20 seconds DOG POSE TRIANGLE POSE TREE POSE 20 seconds 20 seconds 20 seconds ‘AT /COW POSES GARLAND POSE 4 repetitions. 20 seconds PaBarsPre- pregnancy Healthy é S wa weight gain yy Prepay rd bey itt tengonaea men Healthy _ i g Don't wory- these extra recommendations 2 a Pounds you're putting on allow +28-40 ‘your baby toxget a healthy start Work closely with your tome ON ne! 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