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Pregnancy Quote:

“Let us make pregnancy an occasion when we appreciate our female bodies.”
– Merete Leonhardt-Lupa



Size of Fetus at Three Months:

At the end of 3 months, your baby will be approximately
2 1/2 to 3 inches long – the size of a plum. 


Pregnancy Superfoods


Whole grains contain folic acid, which helps minimize the risk of neural tube defects (NTDs) in babies.1 Whole grains also contain iron, magnesium, and selenium, as well as protein and fiber.

Salmon is a rich source of docosahexaenoic acid (DHA), an essential fatty acid (EFA) supporting baby’s healthy development and growth.2 Choose wild salmon over farm-raised salmon. Wild salmon is higher in EFAs, lower in calories and saturated fat.

Pinto Beans provide fiber, protein, iron, phosphorous, and copper.3 Add cooked pinto beans to soup, chili, and stew for a healthy and hearty meal that is perfect for you during your pregnancy.

Eggs contain choline, which supports healthy fetal brain development.4 Eggs also include folate, calcium, phosphorous, selenium, zinc, and vitamins A, B2, B5, B6, B12, D, E, and K.

Bananas are a great source of vitamin B6, which helps alleviate nausea due to morning sickness.5 The potassium found in bananas supports healthy blood pressure levels6 and helps reduce fluid retention7, both important benefits during pregnancy.



 Nutrient Spotlight: DHA

What you need to know!

What is DHA?

Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid (EFA). EFAs are polyunsaturated fatty acids (PUFAs) that support overall health.

The importance of DHA

DHA supports healthy fetal neural development8, cognitive health and attention span9, and hand/eye coordination.10

Are you getting enough?

Our bodies cannot make DHA naturally, so it must be added through diet and supplementation. Docosahexaenoic acid is found primarily in cold water fatty fish including salmon, mackerel, and sardines. The March of Dimes says that you need 200 milligrams of DHA each day if you are pregnant or breastfeeding.11



Normal to Experience:



Stress incontinence (SI) is the loss of bladder control during pregnancy, and is very common.

SI is caused by the pressure your unborn baby places on your bladder, urethra, and pelvic floor muscles. SI can be brought on by pressure from sneezing, coughing, or laughing.

Pelvic floor exercise, such as Kegel exercises, can help strengthen your muscles in the pelvic floor.  



Watch Out for:


Pain or burning during urination

Pain or burning during urination may be caused by a urinary tract infection (UTI). According to the American Pregnancy Association, as the uterus enlarges, it can block the bladder’s ability to void, causing infection, and ultimately cause pain or burn when you urinate.12 See your healthcare provider as soon as you suspect a UTI. If left untreated, it may cause early labor and low birthweight from kidney infection. 




This information is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. You should always consult your healthcare provider to determine the appropriateness of the information for your own situation.


  1. Wilson RD, Davies G, Desilets V, Reid GJ, et al. The use of folic acid for the prevention of neural tube defects and other congenital anomalies. J Obstet Gynaecol. Can. 2007 Dec;29(12):1003-26.
  2. Zeisel SH. Choline: essential for brain development and function. Adv Pediatr. 1997;44:263-95.
  3. Pinto Beans. The ABCs of Food. Patricia M.L. Conlin, RHN. ISBN: 978-0-9940136-1-3.
  4. Greenberg J, Bell S, and Van Ausdal, Omega-3 Fatty Acid Supplementation During Pregnancy. Rev Obstet Gyencol. 2008 Fall; 1(4): 162-169.
  5. Sahakian V, Rouse D, Sipes S, et al. Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study. Obstet Gynecol. 1991 Jul;78(1):33-6.
  6. Potassium and High Blood Pressure. The American Heart Association.
  7. Swelling During Pregnancy. American Pregnancy Association.
  8. Greenberg J, Bell S, and Ausdal v. Omega-3 Fatty Acid Supplementation During Pregnancy. Rev Obstet Gyencol. 2008 Fall; 1(4): 162-169.
  9. Colombo J, Kannass K, Shaddy D, et al. Maternal DHA and the Development of Attention in Infancy and Toddlerhood. Child Development. Volume 75, Issue 4, pages 1254–1267, July 2004.
  10. Dunstan JA, Mitoulas LR, Dixon G, et al. The effects of fish oil supplementation in pregnancy on breast milk fatty acid composition over the course of lactation: a randomized controlled trial. Pediatr Res. 2007 Dec;62(6):689-94.
  11. Omega-3 fatty acids. The March of Dimes.
  12. Urinary Tract Infections During Pregnancy: Symptoms and Prevention. American Pregnancy Association.


Month Three

06/20/2016 - Contributed by: