How to Live Healthy During Pregnancy

Congratulations!
Whether you are newly pregnant or you are planning on becoming pregnant, welcome to one of the best times of your life! Here are some tips for you and your baby to help ensure healthy living for the next nine months and beyond.

Note: Be sure to get prenatal care as soon as you think you're pregnant. It is significant to both you and your baby.

Good nutrition is vitally important to you and your baby during this time. Your meals should include the five basic food groups. Each day you should get the following:

6 - 11 servings of grain products
3 - 5 servings of vegetables
2 - 4 servings of fruits
4 - 6 servings of milk or dairy products
3 - 4 servings of meat or protein foods

If you find that nausea and morning sickness are a problem for you, consider eating five or six smaller meals a day instead of three large meals. Remember that pregnancy is not a time for dieting. Don't stop eating or start skipping meals as your weight begins to increase. You and your baby need the calories and nutrition you will receive from a healthy diet.

Drink extra fluids throughout your pregnancy, especially water. This helps your body keep up with the increases in your blood volume. Drink at least 6 to 8 glasses of water, fruit juice, or milk each day. A good way to determine if you are drinking enough fluid is when your urine appears almost clear or is very light yellow.

Get plenty of rest!

Take 400 micrograms of folic acid a day. Do this before and during the first few months of pregnancy to reduce the risk of birth defects of the brain and spinal cord. All women who could possibly become pregnant should take a vitamin with folic acid daily. It is also important to eat a healthy diet with fortified foods such as: enriched grain products, including cereals, rice, breads, and pastas. Also, foods with natural sources of folate such as orange juice, green leafy vegetables, beans, peanuts, broccoli, asparagus, peas, and lentils.

Know your limits: Let your physician know if you experience any of the following: Pain of any kind, strong cramps, uterine contractions at 20 minute intervals, vaginal bleeding, leaking of amniotic fluid, dizziness, fainting, shortness of breath, palpitations, tachycardia (rapid beating of the heart), constant nausea and vomiting, trouble walking, edema (swelling of the joints), or if your baby has decreased activity.

Stay Active!

What to Avoid
Legal drugs such as alcohol and caffeine are important issues for pregnant women. There is no safe amount of alcohol that a pregnant woman can drink. Caffeine, found in coffee, tea, soft drinks, and chocolate should be limited. During pregnancy, be sure to read the labels when trying to cut back on caffeine.

Your pharmacist can be helpful regarding medications, over-the-counter cold and cough remedies, as well as herbs and vitamins.

Physical activity during pregnancy can be beneficial for you and your baby by lessening discomfort and fatigue, providing a sense of well-being and increasing the likelihood of early recovery after delivery. Light to moderate exercise during pregnancy strengthens the abdominal and back muscles, which helps to improve posture. Some safe exercises for pregnant women include practicing yoga, walking, swimming, and cycling on a stationary bicycle, but always check with your doctor prior to beginning any kind of exercise, especially during pregnancy.

Finally, be sure to get plenty of rest. It is strongly encouraged to rest on your side as often as possible, especially on your left side, as it provides the best circulation to your baby and helps reduce swelling.

You should consult your physician on any and all issues regarding your pregnancy. Although these may be good general pregnancy tips, every pregnancy is different and each deserves the attention of a good health care provider.

Additional Tips
* Quit smoking! Cigarette smoking during pregnancy may result in low birth weight and it has been associated with infertility, miscarriages, tubal pregnancies, infant mortality and childhood morbidity. It is also a good idea to ask people not to smoke around you during your pregnancy and after the baby is born.

* Increase fluid intake during your pregnancy.

* Avoid exposure to toxic substances and chemicals.

* Remain physically active throughout your pregnancy

* Eat a healthy diet throughout your pregnancy.