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Staying healthy during pregnancy is essential for expecting moms and the development of healthy babies. Women who eat well and exercise moderately with regular prenatal care are more likely to give birth to a healthy baby. In addition to supplements as prescribed by your doctor, here are some recommendations for a healthy pregnancy:
Have a nutritious diet including:
- Protein
- Vitamin C (oranges, grapefruits, broccoli, green pepper)
- Calcium (at least four servings of dairy products such as milk, cheese, yogurt)
- Vitamin D (adequate exposure to sun and fortified milk, eggs and fish)
- Fruits and vegetables
- Whole grains (breads, cereals, pasta, rice, beans)
- Iron-rich foods (lean meat, spinach, beans, fortified cereals)
- Adequate fat
- Folic acid
Avoid:
- Caffeine
- Smoking
- Raw meats and fish
- Fish with high levels of mercury (swordfish, king mackerel, Marlin, tilefish)
- Unpasteurized cheese (e.g. feta, Brie, Camembert, blue cheese) for it may cause listeria infection.
Unless otherwise recommended by your doctor, exercise moderately to:
- Increase energy levels
- Improve sleep
- Strengthen muscles
- Reduce backaches
- Relieve constipation
Here are some suggestions to avoid pregnancy symptoms:
- Morning sickness: snack frequently and avoid fried and greasy foods
- Constipation: drink 6-8 glasses of water and eat fruits and veggies
- Diarrhea: eat bananas, white rice, oatmeal
- Heartburn: limit citrus beverages and caffeine