Food is always a big concern when you're pregnant for the first time. We've already discussed what you shouldn't eat, so now here's some simple and easy-to-follow advice on what you should eat during your pregnancy, trimester by trimester:

During the First Trimester

What to eat:
  • Starchy foods such as bread, porridge, plain biscuits,oatcakes, pasta, rice and potatoes
  • Ginger (this will help to curb nausea)
  • Foods high in folic acid, such as green, leafy vegetables (kale, broccoli, spinach), pulses (chickpeas, beans, lentils) and fruits (citrus fruits, raspberries, strawberries). 
Other advice:
  • Eat small meals often.
  • Minimise your consumptions of fatty, hard-to-digest foods.
  • If you're experiencing morning sickness, keep a plain biscuit on your bedside table as a snack for when you wake up.
  • Don't overeat - you won't need to increase your food consumption ('eating for two') until later in your pregnancy, and even then, you will only have to increase your consumption by a few hundred calories.

During the Second Trimester 

What to eat:
  • Oily fish (such as salmon, mackerel, trout and sardines) twice a week
  • Wholemeal bread, cereals, and pasta
  • Oats, barley and pulses
  • Nuts and seeds
  • Lean meats such as chicken
Other advice:
  • Eat a variety of wholegrain foods, and up your consumption of water to avoid constipation.
  • Keep your iron levels at a healthy level by consuming lean meats, and plant-based sources such as dried apricots, spinach and lentils.
  • Include sources of vitamin C to aid your body's absorption of iron from plant sources.

During the Third Trimester 

What to eat:
  • Healthy fats from natural sources (found in foods such as nuts, seeds, avocados, eggs, and salmon)
  • A good variety of fruits and vegetables
  • Calcium-rich foods such as plain yoghurt, canned fish and tofu

Other advice:
  • Avoid bending or lying down after eating to help prevent heartburn and indigestion.
  • Increase your food intake by 150-200 calories a day.
  • Try to optimise your vitamin D levels, with foods such as eggs and fortified breakfast cereals.
  • Avoid spicy and fatty foods, to avoid the risk of further aggravating symptoms of indigestion.
Click here for a list of foods to avoid during pregnancy, or return to the First Encounters homepage to find out about the 3D/4D scan packages we offer for expectant parents and their families!

are private ultrasounds safe

Recently, many worrying stories of unregulated ultrasound scan providers have come to our attention. There's a growing practice of misinformation and cutting corners that can cause customers to be sold a service that does not meet industry standards and, in the worst cases, can even cause mother and child to be put at risk. For this reason, we feel that it is vitally important for us to share this information with our readers, in order to allow expectant parents to make an informed decision when planning a private ultrasound scan.

While all 3D/4D ultrasound companies may seem quite similar at first glance, you may find on closer inspection that the provider you've chosen isn't being entirely honest about the services they offer. Here are some of the issues we've spotted most frequently here at First Encounters:

 

Misleading Customers Regarding Available Services

We've spotted many scan providers who claim to offer well-known services when in fact they do not use the equipment required to provide that service. One example of this is HD Live ultrasound, which can only truly be delivered using genuine HD Live equipment. We use an HD Live machine to conduct scans at our clinic in Cardiff, whereas at our Bristol clinic uses a GE Voluson I. Many providers will advertise that they offer 'HD Live' scanning, when in fact, they use other, inferior equipment to perform their scans.

 

Operating Without Regulation

In England, it has been mandatory for ultrasound providers to register with the CQC (Care Quality Commission) since 2010, yet some providers still attempt to avoid this requirement by claiming that their scans are 'for entertainment purposes only'. Those operating without regulation will often employ staff who have not been trained to a professional standard, and will use equipment that has not been properly tested - all without being subject to any independent inspections. To comply with English law and provide the highest level of service possible, First Encounters Bristol is approved, registered and regulated by the CQC, and is subject to regular checks to validate the quality of our services.

While our Cardiff clinic is unable to register with the CQC due to being based in Wales, not England, we do ensure that it meets the same standards as the Bristol clinic at all times. Many similar providers in Wales neglect to do so, due to the fact that the HIW (Health Inspectorate Wales) does not currently regulate the same diagnostic and screening activities as those monitored by the CQC in England. This is something to keep in mind when booking in Wales, as this makes it easier for unscrupulous scan providers to operate without detection.

 

Potentially Unsafe Equipment

As we've already touched upon, we strive to use the most up-to-date ultrasound equipment at our facilities. All of our equipment is purchased directly from the manufacturer, who gives us the knowledge required to set up and use these products properly. We also ensure that this equipment is inspected and serviced on a regular basis, in order to confirm that it is safe for use at all times.

Many scan providers do not meet the same standard, sourcing equipment second-hand and setting it up without the proper knowledge. One particular risk comes from providers who do not properly isolate the equipment they are using - this is very dangerous as it can lead to electric shocks!

 

Unqualified Sonographers 

Alongside their use of unmonitored and unreliable equipment, many independent scan providers will employ staff who are not properly qualified to perform a baby scan. In some cases, this will mean using sonographers who do not have any previous experience performing baby scans, rendering them unaware of what exactly to look for during a scan. In the worst cases, companies may use individuals who are not qualified whatsoever, a practice we view as highly irresponsible.

At both First Encounters clinics, scans are performed by qualified obstetric sonographers, which means that they have both the knowledge needed to operate ultrasound equipment and the experience needed to perform a baby scan and diagnose potential problems. Each of our sonographers is also registered with the Health and Care Professions Council (HCPC), which regulates their practice and ensures that they have the right skills and training to do their jobs.

 

So, Are Private Ultrasounds Safe?

In general, private ultrasounds are equally as safe as an NHS service; however, if you are concerned about a company's credentials as a responsible scan provider, here are a few things you can look out for:

  • Are they registered with the correct regulatory bodies? Is there evidence of this on their website?
  • Do they mention that their practice is for 'entertainment only' or 'non-diagnostic'? These could be warning signals that the practice is unregulated.
  • Does their equipment/staff register measure up with the services advertised?
  • Are their prices significantly lower than those other practices? If a price or deal seems too good to be true, it probably is!

More Info About First Encounters >


While we're sure you're already aware of how unpredictable and ever-changing each individual pregnancy can be, it always comes as a great help to prepare for the birth as much as possible. By creating a birth plan with your midwife or chosen health professional, you will be able to map out the details of your birth experience as you would like it to develop, while also preparing for any eventualities beyond your control. 

If you're unsure about what to include in your birth plan, or wondering how you can put these instructions in place, simply follow the advice outlined below:

What is a Birth Plan?

Although a birth plan is not an essential requirement for expectant mothers, it certainly acts as a useful reference for the midwives and doctors who will be looking after you, while also providing a great way to prepare for your labour in advance of your due date. 

While certain aspects will be affected by factors such as previous pregnancies and other medical history, the main aim of the birth plan is to give you as much control over the details of your labour as possible. From where you would like to give birth to your choice of pain relief, your plan should contain all of your preferences for the birth of your child, based on your own inclinations combined with the advice of your midwife. While it is vitally important that the plan should reflect your individual wishes, you should also remember the importance of flexibility, as you may need to adjust your plan to deal with unexpected circumstances once you have gone into labour. Your midwife will, of course, strive to follow the original plan as much as possible, but it is important to realize that not all your preferences will be achievable if circumstances change.

Where To Start

Before setting out a birth plan, you should seek out advice from medical professionals and other mothers in order to get a better idea of the pattern you would like your birth to follow. This will go hand-in-hand with your hospital appointments throughout your pregnancy, as well as your participation in local antenatal classes, which should give you countless opportunities to seek advice and assess your options. As you gather your information, you can note it down for reference when you come to setting out your finalised plans.

Once you have gathered sufficient information regarding the services available to you (along with identifying any possible constraints), you should then discuss these with your chosen birth partner. This will give them a chance to add any of their own suggestions, while also allowing them to gain a better understanding of how they can support your throughout the birth.

Things to Consider

When the time comes to put pen to paper and make your birth plan, here are the key things you should include in your specifications:
  • Identifying Your Birth Partner  - Name your partner and explain their level of involvement in your birth, making a note of any procedures you do not want them to be present for.

  • Pain Relief - Specify the type(s) of pain relief you would like to receive in order of preference, drawing attention to any you would like to avoid if possible. This should include medical treatments as well as natural forms of pain relief.

  • Position - Explain your preferred position for delivery, while also noting how flexible you would like to be in terms of your mobility during labour.

  • Location - This will include the geographical location you have selected for your birth, as well as your preferred delivery room style. This could, for example, include a request for a home birth.

  • Interventions - Include details of any interventions you would be happy to accept if the situation calls for them. This includes details such as speeding up your labour or assisted birth.

  • Heart Rate Monitoring - Provide details of how you would like your baby's heartbeat to be monitored during labour.

  • Third Stage Planning - This includes details for the delivery of the placenta and the cutting of the umbilical chord.

  • Post-Birth Details - Specify whether you would like your baby to be handed to you straight away or after cleaning, and explain your plans for feeding.

  • Emergency Care - As well as planning for any unexpected changes to the birth itself, you can also note your wishes in the event that your baby has to receive any additional care.

What if I'm Having a Caesarean?

If you've been advised to book a planned caesarean due to a medical condition or previous pregnancy, you will still be able to have a degree of control over your birth. You will still be able to choose the type of pain relief you would like to receive, although this will relate to the choice of anaesthetic and how it is administered. You will also be able to include your birthing partner in your plans, although they will have to follow the guidelines set out by the hospital. 

As well as selecting the medical details for your caesarian, you will also be able to decide on the ambience of the room, along with how much of the birth you would like to witness. This could include the amount of sound in the room, as well as your choice of if and when you would like the screen to be lowered during the birth. 

When putting your birth plan together, ensure that the opinion of your trusted medical professional is valued above all else. For assistance in creating your plan, ask your doctor or midwife for help, and use the information you have gathered during the course of your pregnancy. 

Here at First Encounters, we offer a complimentary pregnancy report with all of our scans, which can provide you with essential details about the health and position of your baby, in order to help you plan more efficiently for the birth. If you would like an additional glimpse at your little one before the birth, or would like to gain more information to help you plan for their arrival, take a look at our range of scan packages here.

Ultrasound pregnancy scan

If you live in Bristol and you're thinking of booking a private pregnancy scan, we'd love to welcome you to First Encounters Ultrasound.

Our ultrasound clinic is conveniently located just off the M4 motorway. If you're coming by car, we're barely an hour's drive from Bristol city centre.

More...

 
While we often place a great deal of emphasis on the unique and moving experience our scans provide for expectant parents, our ultrasound packages are designed to offer a unique insight into your baby’s world for all the family, including children.
 
If you’ve already started a family, you’ll no doubt want your child to be able to experience the excitement of your pregnancy, allowing them to form a close bond with their little brother or sister before they arrive! Luckily, our ultrasound scans give you the perfect opportunity to share this beautiful bonding memory with your child, either during or following the scan.
 
Here’s why First Encounters Ultrasound is the perfect choice for expectant parents and their children:
 
  • Give your child a detailed glimpse of their unborn sibling. Your child will naturally be rather curious about their new sibling, and a 3D/4D scan gives them an incredible opportunity to see their future brother or sister for the first time, in strikingly clear imagery. If you would prefer not to have your child with you when the scan itself takes place, we offer a variety of souvenirs that will allow you to share this important memory with them in the comfort of your own home.

  • Enjoy our comfortable, spacious surroundings. Our scan rooms are able to accommodate up to six guests, which means that there will be more than enough room for you and your child(ren) during the procedure. The spacious size and relaxing atmosphere of our clinics are ideal for small children, who may find themselves becoming bored or impatient in a small, stuffy space.

  • Take home our child-friendly gifts. As well as having a detailed image of your little one to share with your child, you will also have the opportunity to present them with one of our adorable scan gifts! For £20 you can record your baby’s heartbeat onto one of our cute and cuddly Heartbeat Bears, providing a sentimental keepsake and a treasured companion for your child.

  • Find out whether it’s a brother or a sister! Many of our scan packages offer you the opportunity to discover your unborn baby’s gender, which means that your child will also be able to find out whether they are having a little brother or sister. Again, this will give them a unique glimpse into the baby’s world, and will allow them to share in your excitement as you discover the happy news.
 
Click here to view our scan packages and book your ultrasound experience online!
 
If you decide to learn your baby’s gender before the birth, as many expectant parents do, it can be a fantastic excuse to celebrate your good news with all your friends and family! Increasingly, we are seeing that customers who come for a GenderGrowth&Wellbeing scan with us are thinking up new and interesting ways of sharing the news with their family, which go further than the traditional announcement.
 
Hosting a gender reveal party can be a fun and creative way to share your big news with your loved ones, and will allow you to create a lasting and memorable experience for all those who go on to be a part of your child’s life.
 
To help you plan the perfect gender reveal party, here are a few ideas to help make it a success:
 

Colour Code Your Décor to Add to the Mystery

From cakes and drinks to balloons and banners, cover your chosen venue with a selection of pink and blue accessories to keep them guessing up until the big reveal! 
 

Hand out Gender Reveal Cards

While there are lots of creative ways to announce your news, we love these interactive and exciting gender reveal cards! Not only do they allow each individual to find out the gender for themselves, but they also add an element of eagerness and anticipation to the process as they scratch to reveal the gender. Get all your guests together and hand them out one by one, to ensure that everyone scratches at the same time!
 

Plan Your Party in Accordance With Your Scan, and Give People Plenty of Notice!

It’s important to give your guests plenty of notice in advance of the party, so that you can ensure that all the loved-ones are able to make it. You should also time this reveal correctly in relation to your gender scan, and ensure that you have confirmation of your appointment before rushing in to planning the reveal. On very rare occasions, the position of your baby may cause difficulties with establishing a confident gender confirmation, and in such cases we offer our customers a free rescan on an alternative date. Although it is very rare that we are unable to establish your baby’s gender during your initial scan, it is worth keeping this possibility (however unlikely) in mind when planning your reveal.
 

Award Prizes to Guests Who Guess Right

While it’s only natural that your friends and family will be speculating about the gender of your little one before you reveal the news, the occasion will be even more entertaining if you add a competitive and speculative exercise for them to participate in. Ask everyone to note their predictions before the reveal, then hand out little keepsakes or prizes to those who guess right. If you don’t want to fork out for multiple prizes, then why not have each guest pop their name into either a ‘boy’ or ‘girl’ hat, after which a name will be pulled out at random from the one labelled with the correct gender to reveal the winner!
 

Make Sweet, Personalised Items for Loved Ones Post-Reveal

To give your nearest and dearest something to remember the day by, why not hand out personalised clothing items or keepsakes with the addition of the baby’s gender on them. For example, parents who already have a child/children could gift their soon-to-be siblings with an item that reads ‘I’m going to have a little brother/sister’, or something similar. This is particularly good for younger children, as it allows them to be more involved in the process without feeling like they are being pushed aside, or are missing out due to all the attention surrounding the new baby.
 
 
For more news and advice about your pregnancy, follow First Encounters on Twitter
To see more of our scan souvenirs, click here.