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staying healthy during pregnancy

Eating Healthy | Body Changes | What to Avoid | Exercise | Common Concerns

eating healthy during pregnancy

You need to eat about 300 more calories each day to help your baby grow. Don't waste calories on junk foods that are high in fat and sugar. Be sure to select wholesome foods from each of the four food groups to ensure that you get enough of the proper nutrients.

Fruits and Vegetables
Vegetables, such as collard greens and broccoli, are rich in vitamin A, providing nutrients for healthy skin and good eyesight. They also contain roughage, which is especially important during pregnancy, when the digestive system slows down. Eat four or more half-cup servings a day. Drink plenty of fruit juices as well.

Breads and Cereals
These foods are the primary source of complex carbohydrates. Enriched breads and cereals also provide minerals and vitamins. These foods are most nutritious when consumed with meats and legumes. Choose whole grains over processed as these provide more fiber. Eat four servings a day.

Meat, Eggs, and Beans
Red meats, poultry, fish, eggs, nuts, and beans all are rich in protein, iron, and vitamins. They help build new body tissue that make up muscles, heart, lungs, brain, eyes, and skin. Red meats help prevent anemia from lack of iron. Eat three servings a day.

Dairy Products
Foods like milk, yogurt, and cheese are rich in calcium, protein, phosphorous, and vitamins. They build bones and teeth and aid in the growth and repair of tissue and muscles. Drink four 8 ounce glasses of vitamin D milk. If you can't tolerate dairy products, you might take calcium supplements or Tums; ask your doctor for a list of alternate foods that are rich in calcium.

Water
Water helps you digest foods and flush waste products out of the body. Drink eight or more glasses each day.

body changes

Weight Gain
Your doctor will let you know how much weight gain is appropriate at different stages of pregnancy. Total weight gain should be 25 to 30 pounds. If you're underweight, you might try to gain a little more. Here's where all that extra weight comes from:

4 to 6 lbs - stored fat, protein and other nutrients
2 to 3 lbs - added fluid
3 to 4 lbs - added blood
1 to 2 lbs - breast enlargement
about 2 lbs - uterus enlargement
6 to 8 lbs - the baby
about 2 lbs - amniotic fliud
1.5 lbs - the placenta

what to avoid

Alcohol
The U.S. Surgeon General, along with many other medical authorities, advises that pregnant women avoid alcohol, which is known to cause birth defects and other problems. Consistent alcohol use during pregnancy can cause Fetal Alcohol Syndrome in your baby, a permanent condition marked by lifelong mental and behavioral problems. Refraining from alcohol in early pregnancy is most important because that is when the baby's organs are forming. Howver, if you had a few drinks before you knew you were pregnant, do not be alarmed. There is no evidence that an occasional drink is harmful, although is it safest to abstain. If you cannot stop drinking, contact our center for a referral for help; you owe it to your baby and yourself.

Cigarettes
If you smoke, quit now. If you are unable to stop on your own, ask your doctor about strategies for quitting. Low birth weight, premature birth, miscarriage, and other complications are linked to cigarette smoking. Nicotine causes blood vessels to constrict so that less oxygen and nourishment reaches the baby.

Caffeine
It's a good idea to cut back on your caffeine consumption when pregnant. Caffeine is found in coffee, tea, colas, and other products. Be sure to discuss with your doctor how much caffeine is reasonable for you.

Medications
Many over-the-counter (OTC) and prescribed medications can harm your unborn child. Immediately discuss with your doctor all medications you are taking. Your obstetrician will give you a list of which OTC's are safe during pregnancy. If you have any questions about a specific drug you can also call our center to find out which pregnancy category (A, B, C, D, or X — where A is the safest) your medication falls under.

Drugs & Narcotics
Street drugs, such as marijuana, cocaine, and crack, can deprive developing babies of vital oxygen and nourishment and can cause babies to be born with addictions and/or birth defects. This is a preventable tragedy. If you are taking drugs and cannot stop, contact our center; we can refer you to a place where you can get help for yourself and your baby. More recently, authorities have been attempting to prosecute drug-abusing mothers for harm done to their new infants. Don't risk losing your baby, your life, or you health to drug abuse.

Other
Avoid raw or not well cooked meat as well as contact with cats feces, which can both lead to an infection called toxoplasmosis. Avoid hot tubs, saunas, or exposure to illness that could cause a fever. Exercise moderately, but never to the point where your temperature becomes elevated. Avoid exposure to sexually transmitted disease.

exercise

Not so long ago, pregnant women were told to stay at home and refrain from exercise. No longer. We know now that regular exercise is especially good during your pregnancy for both you and your baby. Exercise promotes a feeling of well-being, relieves stress, and improves coordination. It also tones and strengthens the muscles, facilitating an easier labor, and lessens some of the discomforts of pregnancy. Here are a few safe ways to exercise, but before you start any exercise in pregnancy, please discuss it with your doctor first.

Swiming
Swimming is an excellent way to maintain physical fitness during pregnancy, and also a great way to stay cool if you are pregnant during the summer months.. All standard swimming strokes can be used. Ideal water temperature is 80 degrees F (27c), and an uncrowded pool will ensure that you are not bumped or kicked. For safety, don't swim alone.

Walking
Walking is one of the most convenient and economical ways to exercise. You can walk almost anywhere and anytime, and all you need are comfortable clothes and good walking shoes. (You may need to get a new pair of walking shoes as feet tend to grow during pregnancy!) When you build up to walking one mile a day at a brisk, comfortable pace it should take you about twenty minutes. You should not be walking so hard that you have trouble breathing or are unable to carry on a conversation while you walk.

Other Exercise
Both aerobics and stretching programs have been developed especially for pregnant women. You can participate in a program that is safe and fun, while at the same time reaping the benefits of a more rigorous exercise routine.

Don't Overdo It

Exercise regularly, but avoid getting tired.
Do warm-up and cool-down exercises or gentle stretching before and after vigorous exercise.
Limit brisk exercise in hot, humid weather. In the summer, seek out an air-conditioned facility.
Do not exercise if you are not feeling well or have a fever.
Avoid exercises that make you overextend your muscles or lie on your back for long periods.
Avoid deep knee bends, full sit-ups, double leg raises, and touching your toes.
Avoid high-impact aerobics as these are hard on the joints, and wear a supportive bra.
Stop if you feel nauseated, dizzy, short of breath, or if you develop a headache or abdominal pain.
Drink plenty of fluids to avoid dehydration.

common concerns

Working Outside the Home
Like many women, you may decide to continue working during your pregnancy — and return to work shortly after giving birth. Depending on the nature of your job, you may decide to work through the majority of your pregnancy.

Talk to your doctor if you have concerns. Consider and discuss the following conditions you may be facing in the workplace:

Do you work around chemicals, gas, dust, fumes, or radiation?
Do you lift heavy loads, work at heights, or use dangerous machinery?
Do you sit or stand for most of the day?
How far is your work from your home? Will you feel up to a long commute?
How stressful is your job?
What are your employer's policies on pregnancy and maternity leave?
What are your additional responsibilites at home?

Some women will not have the luxury of these considerations. If you are going to be a single parent or need two incomes to make ends meet, you will have to work during pregnancy regardless. If your employer treats you unfairly because of your condition, call our center for a referral to an attorney. In most states it's illegal to discriminate on the basis of pregnancy.

Family Involvement
Children of most ages are aware that changes are happening in the family. If you have children it is important for them to understand what is going on. Try to involve them in discussions about the baby on the way. It helps to use books with pictures to aid in their understanding of pregnancy, childbirth, and the development of the unborn child. Be observant of how they react to the news of the new baby. Let them know ahead of time who will be taking care of them while you are in the hospital.

Traveling
You should be able to travel easily during pregnancy if a few precautions are taken. If you are going on a long bus or car trip, plan to stop every two hours to get up and walk. This will reduce leg cramps and swelling that can be associated with late pregnancy. When going on a plane or train, ask for an aisle seat. Commercial airlines usually allow women to travel up to the 36th week of pregnancy, with a note from a doctor. Avoid traveling in private planes above 9000 feet in altitude, as they are often unpressurized.

Ask your doctor for a copy of your medical records if you decide to take an extended trip during the late stages of pregnancy. Make sure to wear your seatbelt every time. When you do, put the lap belt below your abdomen and place the shoulder belt between your breasts. Tighten both so that they are as snug as possible while still being comfortable.

Sex During Pregnancy
Many couples continue to have sex during pregnancy. However, your mutual interest in lovemaking will probably vary throughout your pregnancy. Try to find time to talk about your sexual feelings. There is no reason for you and your husband to stop having sex as long as your are comfortable and have no bleeding or cramps. However, you may need to find different positions for lovemaking to reduce the pressure on your back.

Adapted from "Your Pregnancy: A Month-by-Month Guide to Care," Ross, Columbus, Ohio, 91995.

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