Nutrition and Exercise
Play Vital Roles
in a Healthy Pregnancy
Proper nutrition and exercise are im- portant to everyone’s good health. But during pregnancy, eating well and getting the right exercise are absolutely essential for the health and well being of baby and mom.
Maternal nutrition is a top priority during pregnancy. Expectant mothers need dietary extras in the form of calories, protein, carbohydrates, fat, vitamins, and minerals. Eating a wide variety of foods is the best way to get the proper nutrients for you and your unborn child.
When you are pregnant, you should choose healthy foods – those rich in nutrients. You will only need about 300 more calories per day than you did before pregnancy. If you make the extra calories boost your nutrition as well as your energy, you are choosing wisely for yourself and your baby.
Pregnant women also need more calcium – approximately 1200 milligrams per day. The baby will draw calcium from your bones’ stores if you do not supply enough of it through proper diet and supplementation. Depleting calcium stores can result in osteoporosis (thin, brittle bones) later in life.
The most readily available sources of calcium are dairy products. Choose low-fat and nonfat dairy foods because they have as much calcium as the higher-fat varieties. If you like milk, all your calcium needs can be met by drinking four 8-ounce glasses per day. Yogurt, green leafy vegetables, and hard cheeses are additional sources of calcium. If dairy products are hard for you to digest, ask your health care provider about lactose-reduced milk or lactase enzymes. If your health care provider suggests taking extra calcium, look for calcium carbonate. Calcium is easily digested in this form.
Protein is an important tissue builder for both mother and baby. Seventy grams of protein per day are required during pregnancy. In the third trimester of your pregnancy, you should eat 6 to 8 ounces of protein a day. Good protein sources include meat, fish and poultry. Eating vegetable-based protein such as beans, peanut butter, and tofu is also an excellent way to meet protein requirements. Hot dogs, sausages, bologna, and other processed meats are poor choices because they are often high in fat and additives.
Fats are another energy source for expectant mothers. Oils can be used in food preparation and in salad dressings. Seeds and nuts can be wonderful snacks. But the amount of fat in your diet should be limited to thirty percent or less.
Carbohydrates are your body’s main source of energy. These can be found in fruits, vegetables, and grains. They are rich in vitamins, minerals, and fiber. Aim for five or more servings per day, including several different colors.
Whole grain breads and cereals are a reliable source of many nutrients, especially fiber, vitamin E, and minerals. Six or more servings a day are suggested.
During pregnancy, eating three large meals is often uncomfortable. Eating six or more small meals and between-meal snacks is another way for you to get the required nutrients. Be sure to drink plenty of liquids, too. When it comes to liquids, water is best. Other good sources of liquids include low-fat milk, fruit juices, clear soups, popsicles, or gelatin. Coffee, tea, and soda do not provide nutrients needed for a healthy pregnancy, and may contain caffeine or artificial sweeteners. One or two servings of these beverages per day are allowed; any more than that is questionable.
Pregnancy is a great time to evaluate your diet and eating habits. It’s also the perfect time to make sure you are getting enough exercise. If you are already making it a point to eat well, you may ask why exercise is also so important. It’s hard enough to get out of bed and get dressed every day, much less exercise! But believe it or not, just a little effort can improve your overall well-being and put a little zing in your step.
Exercise promotes strength, muscle tone, and endurance. It will help to prepare you for the physical stress of labor and will make getting back into shape after the baby is born a little easier. Following is a brief summary of the exercise guidelines from the American College of Obstetricians and Gynecologists: