TIPS FOR PREGNANCY

 Fit for Two 

TIPS FOR PREGNANCY 

Healthy Eating & Physical Activity Across Your Lifespan.

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lntroduction .................................. 1 

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What is a healthy eating plan for pregnancy ........ 2 

How many calories should l eat .................. 2 

Why is gaining a healthy amount of 

weight important ............................. 4 

How much weight should l gain during 

my pregnancy ............................... 4 

Do l have any special nutrition needs 

now that l am pregnant ........................ 6 

Can l continue to follow my vegetarian diet 

during pregnancy ............................. 7 

Tips for Healthy Eating ......................... 8 

What foods should l avoid during pregnancy ....... 10 

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Should l be physically active during 

my pregnancy .............................. 12 

Tips for Getting Physically Active ................ 13 

What physical activities should l avoid 

during pregnancy ........................... 15 

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What eating and physical activity habits should 

l keep up after delivery ....................... 16 

Why should l try to return to a healthy 

weight after delivery .......................... 17 

Be Good to Yourself ........................... 17 

Resources .................................. 20 

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Eating well can help you have a healthy pregnancy and a healthy newborn . Being physically active may help you have a more comfortable 9 months and an easier delivery. Use the ideas and tips in this booklet to improve your eating plan and be- come more physically active before, during, and after your pregnancy. Make changes now, and be a healthy example for your family for a lifetime . 

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I I A healthy eating plan for pregnancy includes a variety of nutrient-rich foods . Every 5 years, the U . S . Depart- ment of Health and Human Services and the U . S . Department of Agriculture jointly release a publication on dietary guidelines . These guide - 

lines outline recommendations to 

promote health and reduce the 

risk of chronic disease through 

nutritious eating and physical 

activity. For more information 

about food groups and nutrition 

values, visit 

. 

I I I Eating a variety of foods that provide enough calories helps you and your baby gain the proper amount of weight . Dur 

you do not need to change the number of calories you get from the foods you eat . 

Normal-weight women need an extra 300 calories each day during the last 6 months of pregnancy. This totals about 1,900 to 2,500 calories a day. lf you were underweight, overweight, or obese before you became pregnant, or if you are pregnant with more than one it for wo 

I baby, you may need a different number of calories . T alk 

to your health care provider about how much weight 

you should gain and how many calories you need . 

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1 cup of fat-free fruit yogurt and a 

medium apple 

1 piece of whole-wheat toast spread with 

2 tablespoons of peanut butter 

1 cup of beef and bean chili sprinkled 

with 1/2 ounce of cheddar cheese (You 

can also substitute various vegetables for 

the beef. ) 

1 cup of raisin bran cereal with 1/2 cup of 

fat-free milk and a small banana 

3 ounces of roasted lean ham or chicken 

breast and 1/2 cup of sweet potatoes 

beans, 1/2 cup of cooked broccoli, and 

1/2 cup of cooked red pepper 

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I Gaining a healthy amount of weight may help you have a more comfortable pregnancy and delivery. lt also may help you have fewer pregnancy complications, such as diabetes, high blood pressure, constipation, and backaches . I 

I I Talk to your health care provider about how much weight you should gain during your pregnancy. General weight-gain recommendations listed below refer to weight before pregnancy and are for women expecting only one baby. 

l you ar ou should ain underweight about 28 to 40 pounds normal weight about 25 to 35 pounds overweight about 15 to 25 pounds obese at least 15 pounds it for wo 

I Gaining too little weight during your pregnancy makes 

it hard for your baby to grow properly. Talk to your 

health care provider if you feel you are not gaining 

enough weight . 

lf you gain too much weight, you may have a longer 

. Also, gaining a lot of 

extra body fat will make it harder for you to return to a 

healthy weight after you have your baby. lf you feel you 

are gaining too much weight during your pregnancy, 

talk with your health care provider. 

I lf you 

do not eat enough calories or a variety of foods, your 

baby will not get the nutrients he or she needs to grow. 

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s. During pregnancy, you and your growing baby need more of several nutrients . By eating the recom - mended number of daily servings from each of the you need . 

Be sure to include foods high in folate, such as orange juice, strawberries, spinach, 

breads and breakfast cereals . 

Or get it in a vitamin/mineral 

supplement . 

To help prevent birth defects, you must get enough daily folate or as well as durin pregnancy. Prenatal supplements contain folic acid (another form of folate) . Look for a supplement that has at least 600 micrograms (0 . 6 milligrams) of folic acid . Althou h ost h alth car ro id rs r co - nd ta in a ulti- ita in in ral r natal su l nt or co in r nant durin r nancy and hil r ast din al ays tal to your h alth car ro id r or ta in any su l nts. 

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II s you can continue a 

vegetarian eating plan during pregnancy, but talk to your 

. 

To make sure you are getting enough important nutrients, 

including protein, iron, vita- 

min B12, and vitamin D, your health care provider may ask you to meet with a registered dietitian who can help you 

plan meals . Y our health 

care provider may also 

recommend that you take 

supplements . 

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Meet the needs of your body and help avoid common discomforts of pregnancy by following these tips: Eat r a ast ry day. lf you feel sick to your stomach in the morning, choose dry whole-wheat up even before you get out of bed . Eat the rest of your breakfast (fruit, oatmeal, cereal, milk, yo- gurt, or other foods) later in the morning . Eating whole-grain cereals, vegetables, fruits, beans, whole-wheat breads, and brown rice, along with drinking plenty of water and getting daily physical activity, can help you prevent the constipation that many women have during pregnancy. 

h althy oods on hand. 

with apples, bananas, peaches, oranges, and grapes makes it easy to grab a healthy snack. Fresh, frozen, and canned fruits and vegetables make healthy and quick additions to meals, as do canned beans . Be sure to choose canned fruits packed in their own juices . Also, rinse canned beans and vegetables with water before prepar- ing, which helps remove excess salt . 

l you ha h art urn durin your r nancy at s all als or o t n eat slowly, avoid spicy and fatty foods (such as hot peppers or fried chicken), drink beverages between meals instead of with meals, and do not lie down soon after eating . it for wo 

I l you ha ornin sic n ss or hy r - 

sis tal ith your h alth car ro id r. You 

may need to adjust the way you eat and drink, 

such as by eating smaller meals more frequently 

. Y our health care 

provider can help you deal with morning sickness 

while keeping your healthy eating habits on track. 

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I I There are certain foods and beverages that can harm your baby if you eat or drink them while you are preg- nant . Here is a general list of foods and beverages that you should avoid: 

Alcohol. lnstead of wine, beer, or a mixed drink, enjoy apple cider, tomato juice, sparkling water, or other nonalcoholic beverages . 

ish that ay ha hi h l ls o thyl rcury (a substance that can build . Do not . Eat no more than 3-ounce servings each about the size of a deck of cards) . 

So t ch s s such as feta, Brie, and goat cheese and r ady-to- at ats including lunch meats, hot dogs, and deli meats . These foods may contain bacteria called listeria that are harmful to unborn babies . Cooking lunch meats, hot dogs, and deli meats until steaming hot can kill the bacteria and make these meats safe to eat . 

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sashimi and som t p s o sushi and c i 

ch . h n ra or und rcoo d, th s oods 

ma contain harm ul act ria. Th s oods 

and poultr thorou hl or atin . 

s l ou ar a h a co , t a, 

or soda drin r, tal to our h alth car 

pro id r a out h th r ou should cut ac 

on ca in . Tr a d ca inat d rsion o our 

a orit ra , a mu o arm lo - at or at- 

r mil , or spar lin min ral at r. 

s om pr nant 

om n ma cra som thin that is not 

ood, such as laundr starch or cla . Tal to 

our h alth car 

pro id r i ou 

cra som thin 

that is not ood. 

s our h alth car 

pro id r or a compl t 

list o oods and r- 

a s that ou should 

a oid. 

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I I II Almost all women can and should be physically active during pregnancy. T alk to your health care provider - betes, anemia, bleeding, or other disorders, or if you are obese or underweight . 

Whether or not you were active before you were pregnant, ask your health care provider about a level of exercise that is safe for you . Aim to be physically active at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most, if not all, days of the week. ular od rat -int nsity hysical acti ity durin r nancy ay 

Help you and your baby to gain the proper amounts of weight . 

Reduce the discomforts of pregnancy, such as backaches, leg cramps, constipation, bloating, and swelling . 

Reduce your risk for gestational diabetes (dia- pregnant) . 

lmprove your mood and energy level . lmprove your sleep . 

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I Help you have an easier, shorter labor. 

Help you to recover from delivery and return to a 

healthy weight faster. 

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Start being physically active or continue being 

physically active for your health and the health of 

your baby by using the tips below: 

Go for a walk around the block or through a 

shopping mall with your spouse or a friend . 

Sign up for a prenatal yoga, aqua aerobics, or 

. Make sure you let the instructor 

know that you are pregnant before beginning . 

Rent or buy an exercise video for pregnant 

women . Look for videos at your local library, video 

store, health care provider's 

clothing store . 

At your gym, community 

center, YMCA, or YWCA, 

sign up for a session with a 

about physical activity during 

pregnancy. 

Get up and move around at 

least once an hour if you sit in 

a chair most of the day. When watching TV, get up 

and move around during commercials . 

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lf you were physically active before you became pregnant, you may not need to make changes to your exercise habits . Y ou may be able to maintain the same level of intensity during pregnancy and after giving birth . T alk with your health care provider about the level of physical activity that is right for you . ollo th s sa ty r cautions hil in acti durin your r nancy 

Choose moderate activities that are unlikely to injure you, such as walking, aqua aerobics, swimming, yoga, or using a stationary bike . Stop exercising when you start to feel tired, and never exercise until you are exhausted or overheated . 

being physically active . 

supports and protects your breasts . 

Stop exercising if you feel dizzy, short of breath, or sick to your stomach . Y ou should also stop if you notice pain in your back, swelling, numbness, or that your heart is beating too fast or at an uneven rate . 

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For your health and safety, and for the health of your 

baby, you should not do certain physical activities 

while you are pregnant . Some of these are listed 

below. Talk to your health care provider about other 

physical activities that you should avoid during your 

pregnancy. 

it for wo 1 Avoid being active outside during hot weather. 

Avoid steam rooms, hot tubs, and saunas . 

Avoid physical activities, such as certain yoga 

20 weeks of pregnancy. 

Avoid contact sports and activities that may cause 

injury, such as football and boxing, and other 

activities that might injure you, such as horseback 

riding . 

Avoid activities that make you jump or change 

directions quickly, such as tennis or basketball . 

During pregnancy, your joints loosen and you 

are more likely to hurt yourself when doing these 

activities . 

Avoid activities that can result in a fall, such as in- 

line skating or downhill skiing . 

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I I I I Following healthy eating and physical activity habits after your baby is born may help you return to a healthy weight more quickly, provide you with good nutrition (which you especially need if you are breastfeeding), and give you the energy you need . You can also be a good role model for your growing child . After your baby is born: 

Continue eating well . Eat a variety of foods from all of the food groups . lf you are not breastfeeding, you will need about 300 calories per day than you did while you were pregnant . lf you are breastfeeding, you will need to eat about 200 calories per day than you did while you were pregnant . Breastfeeding may help you return to a healthy weight more easily because it requires a great deal of energy. Breastfeeding may also protect your baby from illnesses, such as ear infections, colds, and allergies, and may help lower your risk for breast and ovarian cancer. lf you had gestational diabetes, breastfeeding for at least 3 months may help prevent your baby from becoming overweight . 

When you feel able and your health care provider says it is safe, slowly get back to your routine of regular, moderate-intensity physical activity. Regular, moderate-intensity physical activity will not affect your milk supply if you are breastfeeding . 

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I Return to a healthy weight gradually. Lose no 

more than 1 pound per week through a sound 

eating plan and regular physical activity after you 

deliver your baby. 

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After you deliver your baby, your health will be better if 

you try to return to a healthy weight . Not losing weight 

after your baby is born may lead to overweight or 

obesity later in life, which may lead to health prob- 

lems . Talk to your health care provider about reaching 

a weight that is healthy for you . 

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Pregnancy and the time 

after you deliver your 

baby can be wonder- 

ful, exciting, emotional, 

stressful, and tiring all 

at once . Experiencing this 

whirlwind of feelings may 

cause you to overeat, not 

eat enough, or lose your 

drive and energy. Being 

good to yourself can help 

you cope with your feel - 

ings and follow eating and 

physical activity habits for 

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a healthy pregnancy, a healthy baby, and a healthy family after delivery. Here are some ideas for being good to yourself: 

Try to get enough sleep . 

Rent a funny movie and laugh . 

Take pleasure in the miracles of pregnancy and birth . 

lnvite people whose company you enjoy to visit your new family member. 

Explore groups that you and your newborn can join, such as "new moms" groups .