How to Stay Healthy During Pregnancy: Welcoming a new baby is an exciting journey that frequently inspires women to embrace healthier lifestyles and, if needed, work towards achieving a healthy weight. In this guide, you’ll discover ways to enhance your nutrition and exercise routines during pregnancy and after your child is born.
These suggestions can also benefit those who are not currently pregnant but are considering starting a family! By making adjustments now, you can acclimate to healthier lifestyle choices. This will not only give your baby the best possible beginning in life but also set a positive example for your family for years to come.
1. Healthy Weight
Why is it essential to achieve a healthy weight gain during pregnancy?
Proper weight gain during pregnancy is key to ensuring your baby’s healthy growth, but gaining too much or too little can create serious health issues for both you and your baby.
Experts warn that gaining too much weight during pregnancy can raise the chances of developing gestational diabetes and high blood pressure. It may also elevate your chances of facing type 2 diabetes and hypertension later in life. If you start your pregnancy overweight or with obesity, your risk for these health complications may be even greater. Furthermore, there is a possibility that you could require a C-section.
Healthily gaining weight can help make your pregnancy and delivery smoother. It can also make it easier for you to return to a healthy weight after giving birth. Studies indicate that following recommended weight gain guidelines during pregnancy can reduce the likelihood of obesity and weight-related issues for both you and your child in the future.
What is the recommended weight gain during pregnancy?
The recommended weight gain during pregnancy depends on your body mass index (BMI) before you became pregnant. BMI is a calculation that looks at your weight concerning your height, and you can easily calculate it using online resources.
The following guidelines are intended for women who are expecting one baby:
People classified as underweight (with a BMI under 18.5) should target a weight gain of 28 to 40 pounds.
If you have a healthy weight (with a BMI ranging from 18.5 to 24.9), your target weight gain should be between 25 and 35 pounds.
If your BMI is in the overweight category (25 to 29.9), aim for a weight gain of 15 to 25 pounds.
If your body mass index is 30 or higher, which classifies you as obese, you should look to gain between 11 and 20 pounds.
It’s essential to gain weight gradually. The saying that you are “eating for two” is not entirely accurate. During the first trimester, your baby is small and doesn’t need a lot of extra calories.
The suggested guidelines for weight gain are as follows:
During the first trimester total weight gain of 1 to 4 pounds is recommended. Starting in the fourth month and continuing until delivery, aim for a monthly weight increase of 2 to 4 pounds.
Talk to your healthcare provider about the appropriate amount of weight gain for your situation.
Collaborate with them to establish weight gain goals based on your age, current weight, and overall health. Keep track of your weight at home or during your healthcare visits.
Avoid trying to lose weight while pregnant. Your baby needs access to nutritious foods and plenty of low-calorie drinks, especially water, to develop properly. Some women may experience slight weight loss in early pregnancy; if this happens to you, discuss it with your healthcare provider.
2. Healthy Eating
How much should I eat and drink?
Eating nutritious foods and drinking low-calorie beverages, especially water, along with the right amount of calories, can help you and your baby achieve a healthy weight.
How much food and how many calories you need during pregnancy depend on things like your weight before getting pregnant, your age, and how fast you’re gaining weight. According to the CDC, if you started pregnancy at a healthy weight, you usually don’t need extra calories in the first trimester. In the second trimester, you should add about 340 calories a day, and in the third trimester, you’ll need around 450 extra calories each day. In the final weeks before giving birth, you might not need any more calories than usual.
It’s important to discuss your weight gain with your healthcare provider. If you’re not gaining enough weight, they may suggest increasing your calorie intake. Conversely, if you’re gaining too much, you might need to reduce your calorie consumption. Each woman’s requirements are unique and can vary based on whether you were underweight, overweight, or had obesity before pregnancy, as well as if you’re expecting more than one baby.
Which Foods and Drinks Are Best for Me to Have?
A nutritious eating plan during pregnancy should include foods and drinks that are rich in nutrients. The Dietary Guidelines for Americans (2020–2025) recommend including the following daily:
Fruits and vegetables: These are excellent sources of vitamins and fiber.
Whole grains: Foods like oatmeal, whole-grain bread, and brown rice provide fiber, B vitamins, and other essential nutrients.
Dairy or dairy alternatives: Opt for fat-free or low-fat milk products or non-dairy options like soy, almond, or rice milk that are fortified with calcium and vitamin D.
Healthy protein sources: Include beans, peas, eggs, lean meats, low-mercury seafood (up to 12 ounces per week), and unsalted nuts and seeds, as long as you can eat them without allergies.
A balanced diet should also limit salt, unhealthy fats (like butter and lard), and sugary foods and drinks.
What if I’m a vegetarian?
Following a vegetarian diet during pregnancy can be a healthy choice. It’s important to focus on the quality of your meals and consult your healthcare provider to ensure you’re getting enough calcium, iron, protein, vitamin B12, vitamin D, and other essential nutrients. Your healthcare provider may recommend specific vitamins and minerals to help you meet your nutritional needs.
Do I have any special nutrition needs now that I’m pregnant?
Yes, during pregnancy, your body requires additional vitamins and minerals, including folate, iron, and calcium.
Getting enough folate is crucial. Folate, also known as folic acid, is a B vitamin that can help prevent birth defects. Before becoming pregnant, you should aim for 400 mcg per day from supplements or fortified foods, in addition to the folate you naturally get from your diet. During pregnancy, this requirement increases to 600 mcg, and while breastfeeding, you need 500 mcg daily. Foods rich in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads, and low-sugar breakfast cereals, which can provide 100% of the daily value of folic acid in a single serving.
Most healthcare providers recommend that pregnant women take a daily prenatal vitamin along with eating healthy foods, snacks, and drinks. Be sure to ask your doctor about the best options for you.
What other new habits may help with my weight gain?
Pregnancy can bring about new challenges regarding food and eating. Here are some tips to help you meet your body’s needs comfortably. Always consult your healthcare provider if you have any concerns.
Make sure to have breakfast every day: If you experience morning sickness, try eating dry whole-wheat toast or whole-grain crackers as soon as you wake up, even before getting out of bed. You can enjoy the rest of your breakfast (like fruit, oatmeal, or cereal) later in the morning.
Incorporate high-fiber foods into your diet: Eating foods high in fiber, drinking plenty of water, and staying active can help prevent constipation. Focus on whole-grain cereals, brown rice, vegetables, fruits, and beans.
If you experience heartburn, opt for smaller meals throughout the day: Eat slowly and avoid spicy or fatty foods, such as hot peppers or fried items. Drink fluids between meals rather than during them, and try not to lie down right after eating.
What foods and drinks should I avoid?
Certain foods and beverages can be harmful to your baby during pregnancy. Here’s a list of items to steer clear of:
Alcohol: It’s best to avoid all alcoholic beverages, including wine, beer, and spirits.
Caffeine: Opt for decaffeinated coffee or tea, unsweetened drinks, or water with a splash of juice. Limit your caffeine intake to less than 200 mg per day, which is roughly the amount found in about 12 ounces of coffee.
Certain types of fish have a lot of mercury, which can be harmful to your developing baby. Try to eat no more than 6 ounces of white (albacore) tuna per week. Stay away from fish such as king mackerel, marlin, orange roughy, shark, swordfish, and tilefish. You can safely consume up to 12 ounces of low-mercury seafood each week, such as cod, salmon, and shrimp.
Foods that could cause foodborne illnesses: Certain foods can carry viruses, parasites, or bacteria that may harm you or your baby. Avoid soft cheeses made from unpasteurized milk, raw cookie dough, undercooked meats, eggs, and seafood, as well as deli salads. Be cautious when selecting and preparing lunch meats, egg dishes, and meat spreads. For more information, refer to the food safety guidelines for pregnancy.
Non-food items: Some pregnant women might feel the urge to eat things that aren’t food, such as clay, laundry starch, ashes, or even paint chips. These unusual cravings could be a sign that your body is lacking certain nutrients. If you notice you want to eat non-food items, talk to your doctor so they can help you get the right nutrition.
3. Physical Activity
Should I be physically active during my pregnancy?
Most women can and should engage in physical activity while pregnant. According to current guidelines, regular exercise can:
Help you and your baby maintain a healthy weight.
Alleviate back pain, leg cramps, and bloating.
Lower your risk of developing gestational diabetes.
Decrease the likelihood of postpartum depression.
There’s also some evidence suggesting that staying active may reduce the risk of complications during pregnancy, such as high blood pressure (preeclampsia), shorten labor duration, aid in postpartum recovery, and lower the chances of needing a cesarean section.
If you were active before pregnancy, you likely don’t need to change your exercise routine significantly. However, it’s a good idea to discuss any adjustments with your healthcare provider.
Staying active can be challenging if you lack childcare, haven’t exercised before, or are unsure of what to do. Keep reading for tips on overcoming these obstacles and staying active.
How much and what type of physical activity do I need?
Most women should aim for the same level of physical activity they had before pregnancy. Strive for at least 150 minutes of moderate-intensity aerobic exercise each week. Aerobic activities, also known as endurance or cardio exercises, engage large muscle groups (like your back, chest, and legs) to elevate your heart rate and breathing. Brisk walking is a great example of aerobic activity.
To determine if you’re engaging in moderate-intensity exercise, use the “talk test.” If you’re breathing harder but can still hold a conversation without difficulty (though you can’t sing), you’re likely at a moderate intensity.
If you can only speak a few words before needing to catch your breath, that’s considered vigorous-intensity activity. If you were accustomed to vigorous exercise before pregnancy, it’s generally safe to continue those activities.
Consult your healthcare provider about how to adjust your physical activity during pregnancy, especially if you have health concerns like obesity, high blood pressure, diabetes, or anemia. They can help you find a safe level of activity for you and your baby.
How can I stay active while pregnant?
Even if you haven’t been active before, you can incorporate exercise into your pregnancy. Here are some suggestions:
Take walks in your neighbourhood, at a local park, or in a shopping mall with a friend or family member. If you have children, bring them along for a fun family outing.
If you spend a lot of time sitting, make it a point to get up and move around at least once an hour. Simple activities like walking in place can be beneficial.
Create a plan for staying active during your pregnancy. Write down activities you’d like to try, such as walking or joining a prenatal yoga class. Schedule specific days and times for these activities, whether it’s in the morning, during your lunch break, after dinner, or on weekends. Use your calendar or phone to help you stick to your plan.
How can I stay safe while being active?
For your safety and that of your baby, there are certain activities you should avoid during pregnancy. Here are some general guidelines, but be sure to consult your healthcare provider about any specific activities to avoid.
Safety dos and don’ts:
Do
Choose moderate activities that are safe, like walking or water aerobics.
Stay hydrated by drinking fluids before, during, and after exercise.
Wear comfortable clothing that fits well and provides support.
Stop exercising if you feel dizzy, short of breath, fatigued, or nauseous.
Don’t
Avoid sports that could lead to falls or abdominal injuries, such as soccer or basketball.
Don’t push yourself too hard, especially in hot weather.
Avoid using steam rooms, hot tubs, and saunas.
Don’t perform exercises that require you to lie flat on your back after the first trimester.
4. After the Baby Is Born
How can I stay healthy after my baby is born?
Once your baby arrives, focusing on gradually returning to a healthy weight can positively impact your overall health. If you don’t manage your “baby weight,” it could lead to being overweight or obese later in life. Taking your time to reach a healthy weight can help reduce your risk of diabetes, heart disease, and other weight-related issues.
Adopting healthy eating habits, engaging in regular physical activity, getting enough sleep, and maintaining other positive lifestyle choices after childbirth can assist you in achieving a healthy weight and boosting your energy levels.
After your baby is born:
Make sure to consume enough food and drinks to meet your calorie requirements.
Continuing with regular physical activity will enhance your overall well-being. Moderate exercise can improve your fitness levels and elevate your mood.
Additionally, engaging in physical activity does not negatively impact breast milk production, its nutritional content, or your baby’s growth.
How may breastfeeding help?
Breastfeeding can play a role in weight management, as your body burns extra calories to produce milk. While it may not guarantee weight loss, breastfeeding offers numerous benefits for both you and your baby.
Experts recommend that mothers exclusively breastfeed their babies for the first six months, without introducing any other foods or drinks during this period. It’s also advised to continue breastfeeding for at least the first year.
Your calorie needs while breastfeeding will vary based on your body fat and activity level. Consult your healthcare provider to determine your specific calorie requirements during this time.
Benefits of breastfeeding:
Breastfeeding provides your baby with:
A well-balanced mix of vitamins, minerals, and essential nutrients in an easily digestible form (breast milk).
A boost to their immune system.
Protection against common health issues, such as ear infections and diarrhea.
What else may help?
The period surrounding childbirth can be a mix of joy, excitement, emotions, stress, and fatigue. These feelings might lead to overeating, not consuming enough calories, or feeling drained and unmotivated. Taking care of yourself can help you manage these emotions and maintain healthy habits.
Here are some suggestions that may assist you:
Take naps when your baby is sleeping.
Ask a trusted friend or family member to watch your baby while you take a break, whether it’s to nap, enjoy a bath, read, go for a walk, or run errands.
Look for local groups for new mothers that you and your baby can join.
Remember, you don’t have to do everything alone. Reach out for support from friends, family, or community support groups.
