|
|
|
|
| Health Management |
|
| Weight |
|
| Talk to your doctor about how much weight you should gain. It's different for everyone, but most women gain about 25 to 30 pounds (12 – 13 kg). If you don't weigh enough when you get pregnant, you may need to gain more. If you're overweight when you get pregnant, you may need to gain less. |
|
|
 |
|
|
| What should I eat |
|
| Eating a balanced diet is one of the most important things you can do for yourself and your baby. There are a few foods that you should be more careful about eating while you are pregnant. Meat, eggs and fish that are not fully cooked could put you at risk for an infection. Do not eat more than 2 or 3 servings of fish per week (including canned fish). Do not eat shark, swordfish, king mackerel or tilefish. These fish sometimes have high levels of mercury, which could hurt your baby. If you eat tuna, make sure it is light tuna and eat no more than 6 ounces per week of albacore tuna and tuna steaks. It is safe to have 12 ounces per week of canned light tuna. |
|
Wash all fruit and vegetables. Keep cutting boards and dishes clean. Eat 4 or more servings of dairy foods each day. This will give you enough calcium for you and your baby. Do not drink unpasteurized milk or eat unpasteurized milk products. Soft cheeses such as Brie, feta, Camembert, blue cheese and Mexican-style cheeses such as queso fresco may have bacteria that can cause infections.
|
|
If you drink coffee or other drinks with caffeine, do not have more than 1 or 2 cups each day.
|
|
|
 |
|
|
| It is okay to use artificial sweeteners such as aspartame (some brand names: Equal) and sucralose while you are pregnant, but you should use them in moderation. If you have a genetic disease called phenylketonuria, or PKU, you shouldn't use aspartame at all. |
| |
| Vitamins |
|
| You should take 1,000 mcg (1 mg) of folic acid every day during your pregnancy. Folic acid can help prevent problems with your baby's brain and spinal cord. It is best to start taking folic acid before you get pregnant. |
|
| Your doctor might want you to take a prenatal vitamin. If you do take a prenatal supplement, make sure you're not taking any other vitamin or mineral supplement along with it unless your doctor recommends it. |
|
|
|
 |
|
| |
| Exercise |
|
| Unless you have problems in your pregnancy, you can probably do whatever exercise you did before you got pregnant. Exercise can help ease discomfort during pregnancy. Try to get at least 30 minutes of exercise each day. Talk to your doctor about any special conditions that you may have. |
|
| Some women say exercising during pregnancy makes labor and delivery easier. Walking and swimming are great choices. If you didn't exercise before pregnancy, start slowly. Don't overdo exercise. Listen to your body. Call your doctor if you have symptoms such as blurred vision, dizziness, chest pain or abdominal pain while you are exercising. Don't get overheated. Be sure to drink plenty of water so that you don't get dehydrated. It's best to avoid anything that could cause you to fall, such as water skiing or rock climbing. It's also best to avoid contact sports such as basketball or soccer |
|
|
|
|
| |
|
|
