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.
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
Fish that is safe in small quantities: (4 ounces a week):
Fish that is safe in moderate quantities (12 ounces a week):
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.
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 in pregnancy is safe if done with low-intensity weights and without excessive straining.
Drink plenty of water before, during, and after exercise to prevent dehydration.