Healthy Habits During Pregnancy

Today, the emphasis on a healthy lifestyle is more apparent than ever, and in pregnancy, proper nutrition and exercise are essential to the well being of both the mother and the baby. Maternal daily choices can directly affect the developing baby; therefore, establishing good habits and eliminating bad ones, such as smoking or drug abuse, prior to pregnancy can be the best things that a woman can do for herself and her baby.

The key to good nutrition is a well-balanced diet, which can be achieved by eating a variety of foods. To assist the public, guidelines were developed by the government in the form of a food-guide pyramid (see MyPyramid.gov). It stresses a diet that is low in fat, sugar and cholesterol, and high in vegetables, fruits and grains.

The guidelines listed below should help you meet the nutrient needs of pregnancy. Every diet should include proteins, carbohydrates, fats, vitamins and minerals; therefore, routine multivitamin supplementation is not necessary unless the maternal diet is inadequate or the mother is at nutritional risk. A pregnant woman needs 60 grams of protein daily to meet the demands of a growing baby, her enlarging breasts, and her increased blood volume.

Strict vegetarians may need assistance from a nutritionist and may find the food pyramid guide for vegetarians helpful. Because carbohydrates fuel the body, more than half of the food eaten should be in the form of carbohydrates, which are simple sugars and starches. Starches are in grains, vegetables and fruits. Limit simple sugars (table sugar, honey, syrup, fruit juices, candy, and processed foods with a high sugar content) and favor starches, especially if there are concerns about blood sugar regulation or diabetes in pregnancy.

Increased iron in the diet is a must to support the growth of the baby and to produce extra blood. A daily supplement of 30 mg of elemental iron is recommended. Iron is best absorbed on an empty stomach or with vitamin C, such as in orange juice, but not with calcium which can block absorption.

To prevent depleting the mother’s bones, 1200 mg of calcium should be taken daily. Milk and dairy products, such as yogurt and hard cheeses, are good sources. The lactose intolerant woman should consult her healthcare provider.

Folic acid is essential in reducing the risk of neural tube defects. It is best to take at least a 0.4 mg daily supplement for one month before becoming pregnant and during the first three months of pregnancy. Women who have had a child with a neural tube or certain other birth defects need 10 times this amount — 4 mg daily.

It is important to stay well hydrated, and drinking eight glasses of water a day should replace what is lost. Dehydration can lead to cramping. Increased water intake alleviates constipation, a frequent problem in pregnancy. Fiber, 20-30 grams or about one ounce daily, also helps women stay regular.

Exercise is highly regarded, and participation in many activities appears to be safe in pregnancy. Current recommendations are 30 minutes or more of moderate exercise most, if not all, days. Exercise may be particularly beneficial in preventing gestational diabetes, especially in morbidly obese women.

Active women, including athletes, can remain active and should modify their routines as medically indicated. Previously inactive women, and those with medical or obstetric complications, should be evaluated before recommendations for exercise in pregnancy are made.
Activities with a high risk for falling or abdominal trauma should be avoided. Exercises involving lying on the back after the first trimester or standing motionless for prolonged periods also should be avoided, as they can lead to decreased blood output and feelings of lightheadedness. Warning signs to stop exercising include bleeding or fluid leaks, shortness of breath, dizziness, headache, chest pain, persistent contractions, or muscle weakness.