Ten Tips for a Healthy Pregnancy
Eating a well-balanced diet and getting regular exercise should always be an important part of your life and is especially important during pregnancy. Pregnancy requires additional nutrients to keep you healthy and to support your growing baby. The following ten tips will help guide you towards a happy, healthy pregnancy:
1. Start off with a Supplement. It is important to start taking a prenatal multi-vitamin/mineral supplement about three months before conception. Even women who carefully plan to eat a healthy diet everyday sometimes miss out on important nutrients. Taking a prenatal multi-vitamin/mineral supplement daily will help fill in the gaps of any key nutrients that are missing. Talk to your OB/GYN to find out which one is best for you.
2. Focus on Folate. An adequate amount of folic acid is essential before and during pregnancy. Folic acid intakes of at least 400 mcg/day for about three months prior to pregnancy and 600 mcg/day during pregnancy are known to decrease the risk of neural tube defects. Good food sources of folic acid include: green leafy vegetables, whole-grain breads, enriched grains (such as breads, cereals/pasta), citrus fruits and juices, nuts, seeds, dried beans/peas, and lentils. An easy way to ensure that you are getting in enough folic acid is to take your prenatal multi-vitamin/mineral supplements every day; most contain at least 400 mcg of folic acid – be sure to check the label!
3. Consume Adequate Calories. While pregnancy does increase your need for additional calories, it is important to remember that you are NOT eating for two. You only need to consume an additional 300 calories per day over your pre-pregnancy needs to support your growing baby. This is approximately the same amount of calories in 2.5 cups of low-fat milk. You many need more if you are very thin or carrying multiples. Just make sure you use your extra calories on foods that supply needed nutrients (NOT on ice cream and potato chips!).
4. Go for Whole Grains. Whole grains are packed with nutrients. They contain important B vitamins needed by your growing baby as well as fiber needed by you to help prevent constipation and hemorrhoids. Make sure to read your food labels and look for the words whole grain.
5. Pick Plenty of Produce. Fruits and vegetables supply many important nutrients including: vitamins, minerals, fiber and antioxidants. Every color contains a different nutrient and bright colors usually indicate a high concentration of nutrients, so aim to consume a rainbow of brightly colored fruits and vegetables every day. Strive for 7 servings of fruits and vegetables daily (1 serving = 1 medium apple, 1 small banana, 1/2 cup of chopped fruit/vegetable, 3/4 cup of fruit or vegetable juice, 1 cup raw leafy vegetables,).
6. Bone up on Calcium. If you don't consume enough calcium during pregnancy, your body will give your baby the calcium that is available and take calcium from your bones to meet your needs. This can cause your bones to become weak and may lead to osteoporosis later in life. Aim to consume at least 3 servings of low-fat/non-fat dairy every day (1 serving =1 cup of milk or yogurt or 1 1/2 oz. pasteurized cheese). Other food sources of calcium include fortified tofu, dark green leafy vegetables, fortified orange juice, broccoli, almonds and canned salmon with soft bones.
7. Increase your Iron Intake. During pregnancy, your blood volume increases. This increase not only necessitates an increase in water (make sure to drink at least 64-ounces everyday) but an increase in iron as well (30 mg/day). Getting enough dietary iron to meet these increased needs can be difficult. This is because most iron is not easily absorbed by your body. Good food sources of iron include: red meat, dark poultry, salmon, eggs, blackstrap molasses and fortified breakfast cereals. Fortunately, your prenatal vitamin usually contains the amount of iron you need.
8. Limit your Lattes. Caffeine crosses the placenta into the baby's system. Though researchers debate how much caffeine is acceptable during pregnancy, there is evidence to suggest than any amount may cause some physical effects on your developing baby and high intakes may increase your risk of miscarriage. If you choose to consume caffeine, it is best to limit your intake to about 300 milligrams a day (about 2 cups of coffee/day). Remember that caffeine is found in more than just coffee. Green and black tea, cola and other soft drinks also contain significant amounts of caffeine.
9. Avoid Alcohol. Alcohol during pregnancy has been associated with Fetal Alcohol Syndrome, a permanent condition that causes physical and mental disabilities. Since there is no know safe amount of alcohol during pregnancy, pregnant women are advised to play it safe and avoid alcohol.
10. Go Fish. Fish and shellfish are loaded with nutrients. Not only do they contain high-quality protein, but they contain essential omega-3 fatty acids which can help promote your baby’s brain development. You do need to be careful because most fish do contain harmful mercury. For a healthy dose of Omega-3s, skip the shark, swordfish, tilefish and king mackerel and stick with salmon, “light” tuna, anchovies and sardines instead.
What you eat (and don’t eat) during pregnancy will make a difference. A healthy, balanced diet can help ensure a healthy pregnancy.