Food and Exercise

Nutrition

Changes in your diet must begin before you become pregnant. Healthy nutrition prepares your body for pregnancy and can help to ensure the growth and development of your baby.

Read the following recommendations about changes to your diet prior to and during your pregnancy.

  • Consume an adequate amount of folic acid daily prior to becoming pregnant and during the first months of pregnancy. It is recommended that all women planning to become pregnant take at least 400 micrograms of folic acid daily.
  • The weight gain during pregnancy for thin women should be about 27.5 to 33 lbs (12.5 to 15 kg.) The weight gain during pregnancy for women who are of normal weight is about 20 to 26 lbs (9 to 12 kg.) For women who are obese, the weight gain is 15 to 20 lbs. (7 to 9 kgs.).
  • During pregnancy all nutrients are important; however, pay special attention to a diet rich in calcium, iron, and zinc. Be sure that you are eating foods that are rich in calcium, drinking 3 to 4 cups of low fat milk every day, or eating other dairy products such as cheese or yogurt. Include foods that are rich in iron and zinc, such as lean meats, lentils, beans, and whole grain cereals.
  • If you are a lacto-ovo-vegetarian (a person who eats dairy products and eggs), be sure to eat 2 to 3 portions of meat substitutes and drink milk in the recommended amounts. If you are a vegetarian (a person who avoids foods of animal origin), it is important to consume a sufficient quantity of the nutrients found in animal products; such as vitamin D, calcium, vitamin B12, iron, and protein. Talk to a nutritionist or doctor so that they may recommend alternate sources of these nutrients and to determine if a supplement is advisable.
  • Artificial sweeteners--cyclamates and saccharin--are not recommended during pregnancy. Food and beverages that contain other sweeteners are not a substitute for sugar or honey.
  • Limit your consumption of drinks that contain caffeine (such as coffee, tea or cola beverages).
  • If you experience nausea during pregnancy, try to eat 5 to 6 small meals each day. Food and drinks that are cold may be more easily tolerated than those that are hot. Sometimes it helps to drink a beverage 30 to 60 minutes after eating solid food. Eat slowly and relax after meals.

Exercise

Exercise plays an important role in promoting health and well being for pregnant women. Women who exercise during pregnancy gain less weight and have greater weight loss after the pregnancy.

Some research also shows that women who exercise during pregnancy have a shorter labor and less need to have labor induced. It has also been shown that women who exercise regularly need less epidural anesthesia and have fewer cesarian births.

Following are some guidelines related to exercising during pregnancy.

  • If you exercised regularly prior to pregnancy, you may continue this program during the pregnancy up to a certain point. Exercise does not increase the risk of losing a baby, unless your doctor tells you that you should not exercise.
  • If you are beginning to exercise as a way to improve your health during pregnancy, you must begin slowly and be careful not to over do it.
  • Never exercise to the point of becoming breathless or tired. This is an indication that your body and your baby cannot obtain the oxygen that they need.
  • Take frequent breaks and drink a sufficient amount of liquids during exercise.
  • Avoid exercising during hot weather.
  • Avoid contact sports during pregnancy.
  • Include a warm-up session both before and after exercising.
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