Providence Maternal Care Clinic: Nutrition, Exercise and Emotional Health Nutrition and Weight Gain You do not have to eat a lot more food during pregnancy. But it is important to eat the healthiest food you can for you and your baby. Try to eat three well-balanced meals a day plus 2 3 snacks OR five small meals a day. It s especially important to not go for long periods without feeding yourself and your baby. Concentrate on a balanced, low-sugar diet that is high in whole grains, vegetables, fruits and protein. Drink 6 8 large glasses of water each day. Other options include milk, flavored fizzy water or seltzer. Save sugary drinks for special occasions. Limit fast food to one, possibly two meals per week. Learn to cook and enjoy foods that are as unprocessed as possible, meaning not from a box or can. Portland s many farmers markets are great places to buy fresh vegetables and fruits. Green leafy vegetables are one of the very best sources of vitamins and minerals. Make friends with some new ones and enjoy often during pregnancy. Try to eat some protein with each meal or snack milk, meat, peanut butter or nuts are all good sources. One cup of coffee/caffeinated drink each day is safe during pregnancy. Both vegetarian and vegan diets can safely provide you with enough nutrients for a healthy pregnancy. You may need to be careful to be sure you eat enough protein, iron, calcium, Vitamin B12, Vitamin D and essential fatty acids. For more information go to www.sharewithwomen.org, scroll down to the Primary Health Care section and click on Staying Healthy on a Vegetarian Diet link. 1 Providence Maternal Care Clinic
For more information go to www.marchofdimes.com/pregnancy, search for eating healthy and click on the Eating Healthy During Pregnancy link. Common Questions How much weight should I gain during my pregnancy? How much weight you should gain depends on how much you weighed before you got pregnant. If you are very slim, you need to gain more. If you are heavier, you need to gain less. Aim for a slow, steady rate of weight gain, but keep in mind that each woman gains weight differently. I don t feel hungry. Do I have to eat if I don t feel hungry? Many women do not feel hungry early in pregnancy. This is because of hormone changes in the body. Later in pregnancy, it may be hard to eat because your stomach has less room between your baby and your lungs. You will feel better all through your pregnancy if you try to eat something every 2 3 hours. Eating a big meal may make you feel sick. Eating just a slice of apple, a carrot stick, or a bit of whole wheat bread will help you feel better if your stomach is upset. People tell me I m eating for two. How much extra should I eat? No. You don t have to eat much more than you normally do. Most women only have to add about 200 calories every day to their diet and still be very healthy and grow a healthy baby. Your baby depends on you for all of its food, so you have to eat well. Make healthy changes in your diet eat lots of fruit and vegetables, eat mostly whole grain bread, and cut down on fats. What happens if I gain too much weight? If you gain too much, you will have more weight to lose after the baby is born. Women who gain a lot of extra weight have a higher chance of preeclampsia, gestational diabetes, and cesarean delivery. 2 Providence Maternal Care Clinic
Food Safety Most women can eat any food they want while they are pregnant. But there are some foods that can be dangerous to the health of your baby. Do not eat swordfish, shark, king mackerel, or tilefish. Eat salmon no more than once a week. Eat only light tuna. Do not eat albacore tuna. Make sure all dairy products you eat or drink are pasteurized. Do not eat any meat or fish that has not been cooked all the way through. Do not eat any cooked food that has not been kept hot or chilled. Wash knives, cutting boards, and your hands between handling raw meat and any other food like fruits and vegetables that you plan to eat raw. Wash all fruits and vegetables well before you eat them. For more detailed information about food safety, including a Fish Facts Print-and-Go Guide, go to www.womenshealth.gov and search for print and go guides. Vitamin and Mineral Supplements Prenatal vitamins Any brand is fine. If they cause nausea, call our office. For general information on prenatal vitamins go to www.marchofdimes.com and search for pregnancy vitamins. Vitamin D We recommend a daily supplement containing 2,000 IU of vitamin D3. Vitamin D comes from the sun and fish such as salmon and tuna, and is important for building the baby s bones. Recent studies show that it may prevent preterm birth, and help prevent postpartum depression. Omega-3 fatty acids (DHA) We recommend a daily supplement containing 200 mg of DHA. Omega-3 fatty acids come from fish such as salmon and tuna as well as flaxseeds and canola oil. They improve your baby s eye and brain growth and early development, lower your chances of preterm birth, and may decrease asthma. They may also help prevent postpartum depression. For more information go to www.sharewithwomen.org, scroll down to the Pregnancy section and click on the Omega-3 Fatty Acids During Pregnancy link. 3 Providence Maternal Care Clinic
Folic acid Folic acid is found in prenatal vitamins or can be taken separately. It is important in early pregnancy to prevent some birth defects. For more information about folic acid go to www.sharewithwomen.org, scroll down to the Pregnancy section and click on the Folic Acid What s It All About link. Iron This essential mineral helps you make red blood cells to carry oxygen for you and the baby. It is in prenatal vitamins and many foods. We will test your blood to see if you need extra iron. Calcium is important for healthy bones for you and your baby. Eat or drink 3 4 servings of dairy foods daily. TUMS, OsCal 500, or similar over-the-counter calcium supplements are safe to use in pregnancy if you don t get enough calcium in your diet. Herbal supplements Please discuss these with your midwife before starting or continuing. Some are safe in pregnancy, others can be harmful. Healthy Teeth and Gums Are Important Healthy teeth and gums help prevent premature birth. Germs in your mouth can be passed on to your baby during pregnancy. Use a soft toothbrush to brush teeth and gums at least twice a day, and use dental floss. Mouthwash with fluoride is safe to use and may prevent gum disease. Did you know that eating an apple every day helps prevent gum disease? Chewing sugar-free gum with sorbitol does too! Seeing the dentist is very important during pregnancy. Cleaning, fillings, and other work is safe just tell your dentist that you are pregnant. Ask your navigator if you need help finding a dentist. Exercise Exercise will help you remain healthy and feeling your best while your body rapidly changes. It can also help prepare you for labor and delivery. Continue mild to moderate exercise. Regular exercise is better than occasional exercise. Aim for at least three days per week, 30 minutes each time. Walking, cycling, and swimming are the safest forms of exercise while you are pregnant. Don t lie flat on your back while exercising in late pregnancy (prop your hips to the side). Make sure you drink lots of water and slow down if you need to. 4 Providence Maternal Care Clinic
Types of Exercise Usually Safe in Pregnancy: Low Impact Aerobics/Pregnancy Fitness Classes Swimming/Water Aerobics Jogging, Walking, or a Day Hike Cycling/Stationary Bike Gentle Yoga (some classes are just for pregnant women) Cross Country Skiing Non-competitive Racket Sports/Golf Weight Training (avoid excessive straining) Contact the patient navigator for a list of community exercise resources. For more information about exercise in pregnancy go to www.marchofdimes.com and search for pregnancy exercise. 5 Providence Maternal Care Clinic
Emotional Health in Pregnancy 6 Providence Maternal Care Clinic