Advice on Pregnancy
____ Drink water. Lots of water. 8-10 glasses a day is 64-80 ounces.
____ Drink your milk. Your baby and your bones need 5 glasses/32 oz. of milk a day or 1500 mg. of calcium. 8oz. of milk or yogurt or cottage cheese contains 300mg. If you are not able to drink that much milk, that is okay.
You can substitute a calcium supplement for milk: try Tums Ultra, Caltrate, Oscal, Citracal, Viactiv.
If you can drink two glasses of milk a day then you need only 3 Tums Ultra to make up the remainder of your daily needs.
____ Babies are made out of water, calcium and protein. Your protein goal: 8 oz. of meat daily. You can eat chicken, beef, turkey, fish (tuna and salmon are the best), eggs, soy. Snack on protein throughout out the day: cheese sticks, peanut butter, nuts, hard-boiled eggs, protein bars and protein drinks.
____ Although you may eat fish when you are pregnant, you should limit you fish intake to 12 ounces a week (like two cans of tuna). Do not eat shark or swordfish: they tend to contain more mercury than may be safe during pregnancy. All fish that you eat must be cooked. Shellfish is okay.
____ A daily prenatal vitamin prevents some birth defects and corrects anemia. Do not take your vitamin with milk or Tums or an antacid.
____ Consider an Omega-3 (fish oil or DHA) supplement. This oil is essential for your baby’s brain growth and may help keep your blood pressure normal. Just one a day.
____ Get more fiber in your diet to avoid constipation. Raisin bran, apples, raw vegetables. Products that help: Metamucil, Citracel, Fibercon.
____ 10 oz. of caffeine (less than 100 mg.) a day from coffee or tea is okay. Avoid soda pop which may contain an acceptable amount of caffeine, but has too much salt and sugar for your healthy pregnancy.
____ Smoking damages your baby’s brain development by significantly diminishing blood and oxygen flow to the uterus for an hour after every cigarette. Cut down and quit. Nicotine lozenges or gum may be helpful. Do not use nicotine patches.
____ A healthy weight gain is 25-30 pounds. Ideally you will gain:
- 3 pounds in the first three months (100 calories a day)
- 6-8 pounds in the second three months (300 calories a day)
- 1 pound a week in the third trimester (500 calories a day)
____ Sleep 8 hours at night. Wind down an hour before bed. Take a warm bath. Try hot tea, meditation, reading. Avoid caffeine after noon. On your day off sleep til you wake up. Listen to your body. Most pregnant women would benefit from an afternoon nap. Rest revives you, boosts your immune system and gives your body the energy to grow a healthy pregnancy.
____ Exercise for 20 minutes, three times a week. Exercise that raises your heart rate will burn calories, strengthen your muscles, make your bowels work better, improve your sleep and sense of well-being.
Try a brisk walk, bicycle, swim. There is no need to do high impact exercise such as jogging during pregnancy. Don’t forget to warm up, cool off and drink lots of water. Keep your heart rate under 140.