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Diet & Exercise in Pregnancy


A balanced and nutritious diet is vital for your well-being and the healthy development of your baby. Consider the following dietary recommendations:
Folic Acid: Adequate folic acid intake is crucial in the early stages of pregnancy to prevent neural tube defects. Pregnant women should aim for 600-800 micrograms of folic acid per day.
Iron-Rich Foods: Iron helps prevent anemia in pregnancy. The best sources of iron include foods like lean meats, leafy greens, poultry, fish, beans and peas, and fortified cereals.
Calcium: Ensure sufficient calcium intake from sources like milk, yogurt, dark green leafy vegetables and fortified plant-based alternatives to support bone development. Pregnant women should aim for 1000-1300 milligrams of calcium per day.
Vitamin D: Vitamin D is important for bone health. Consider getting 600-800 International Units (IU) of vitamin D per day from sunlight exposure and/or supplements.


Limit Caffeine

High caffeine intake has been associated with an increased risk of miscarriage. Limit your daily caffeine intake to 200 milligrams or less (about one 12-ounce cup of coffee).


Safe Fish Consumption

Fish is a good source of omega-3 fatty acids and protein, but certain types can contain high levels of mercury, which can be harmful to your baby’s developing nervous system.
Fish that should be avoided in pregnancy

  • King Mackerel
  • Marlin
  • Shark
  • Swordfish
  • Tile Fish
  • Tuna (big eye)

Fish that is safe in small quantities: (4 ounces a week):

  • Halibut
  • Mahi Mahi
  • Bluefish
  • Rockfish
  • Tuna, white and albacore

Fish that is safe in moderate quantities (12 ounces a week):

  • Catfish
  • Clam
  • Cod
  • Crab
  • Flounder
  • Haddock
  • Herring
  • Lobster
  • Salmon
  • Scallop
  • Shrimp
  • Squid
  • Tilapia
  • Trout
  • Whitefish


Foods to avoid

Some foods carry with them a risk of infection. We recommend avoiding raw or undercooked meats and unpasteurized dairy products.
Listeria: Unheated deli meats could potentially increase the risk of a listeria infection but the risk in recent years is not substantial. Instead pregnant women should avoid foods that are being recalled due to listeria or any other infectious disease warning.


A heathy pregnancy starts with staying active. Regular exercise during pregnancy is beneficial for both you and your baby. It helps improve circulation, maintain a healthy weight, reduce pregnancy-related discomforts, and boost your mood. Here are some exercise guidelines:

Consult Your Healthcare Provider

Before starting a new exercise routine, consult your healthcare provider to determine if you have any specific health conditions that might require modifications or restrictions.

Low-Impact Exercises

Activities such as walking, swimming, prenatal yoga, and stationary cycling are generally safe throughout pregnancy.

Avoid High-Risk Sports

Activities with a high risk of falling, impact, or trauma, such as skiing, horseback riding, and contact sports, should be avoided. It is also recommended to avoid exercises done in extreme heat.

Strength training

Strength training in pregnancy is safe if done with low-intensity weights and without excessive straining.

Stay Hydrated

Drink plenty of water before, during, and after exercise to prevent dehydration.


We are conveniently located Downtown Spokane in the Doctors Building and in the Spokane Valley. You can request an appointment online for either location.

Downtown Spokane

Sacred Heart Doctors Building
105 W. 8th Avenue, Suite 6060
Spokane, WA 99204

(509) 838-4211 | GET DIRECTIONS

Spokane Valley

Valley Mission Professional Building
12509 East Mission Avenue, Suite 201
Spokane Valley, WA 99216

(509) 928-2866 | GET DIRECTIONS

Construction Notice

The City of Spokane Valley is improving the Pines & Mission Intersection near our Spokane Valley location. 

Starting April 15th, 2024, most of the work will happen between 8:00 PM and 6:00 AM, with some daytime work too.

They’ll try to limit traffic disruptions, keeping the intersection open and businesses accessible but please plan accordingly when visiting our Spokane Valley office.

Click below for more details:

We can expect minor traffic changes mostly around the northeast and southeast corners of the intersection. This involves digging for the wall, upgrading traffic and pedestrian signals at Pines & Mission intersection, and improving its northeast and southeast corners.

Traffic revisions involve closing westbound Mission Avenue and the northwest shoulder of Pines Road near the 190 offramp, with ongoing modifications to traffic signals, retaining wall construction, sidewalk improvements along northwest Mission Ave, and prep work for repaving Pines Road and Mission Ave.

Traffic changes will close westbound Mission Avenue and part of the northwest Pines shoulder, limit center lanes on the east side of Mission and the south of Pines, pave parts of Mission Avenue and Pines Road, and reconstruct the traffic island at the Pines Road and Mission Avenue intersection.

Mission Avenue will be fully closed from the Pines intersection westbound to just before Applebee’s parking lot’s west driveway, with center lane restrictions on eastbound Mission. The project involves grinding existing asphalt, paving new asphalt, adding traffic islands, installing new road markings and signs, and landscaping the northwest quadrant of Mission and Pines.

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