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Nutrition and physical fitness are integral parts of the lifestyles of todays women. During pregnancy, healthy living is even more important due to the added demands on your body to meet the needs of the growing fetus. Depending on your pre-pregnancy nutritional status and weight, your nutritional needs and activities may change. These changes are important in maintaining your health and the health of your developing baby.
Nutrition
One of the earliest purposes of prenatal care
is to counsel and ensure that a pregnant woman receives adequate nutrition.
Many women wonder if they should follow a special diet during pregnancy.
In general, a pregnant woman does not need a special diet but merely a
well-balanced one. To ensure that you are eating a balanced diet, you should
follow the Food Guide Pyramid. This pyramid was devised by the U.S. Department
of Agriculture to help you get the nutrients you need.
The Food Guide Pyramid recommendations are as
follows:
9 servings per day of bread, cereal, rice, and
pasta
4 servings per day of vegetables
3 servings per day of fruits
3 servings per day of milk, yogurt, and cheese
3 servings per day of meat, poultry, fish, beans,
eggs, and nuts
Fats, oils, and sweets should be used sparingly
(Note: one serving size of a food item is about
the size of the palm of your hand.)
If you have special medical needs such as diabetes mellitus or are a strict vegetarian, you may wish to consider a consultation with a registered dietician.
Pregnancy increases dietary allowances for nutritional and vitamin needs. Important parts of the daily diet should include protein, calcium, B-vitamins, vitamin C, and folic acid. To ensure that you are receiving adequate vitamins and nutrients, a prenatal multivitamin may be prescribed by your healthcare provider.
Weight Gain
The total weight gain recommended in pregnancy
is 25 to 35 pounds. The average woman will gain about 5 pounds in the first
three months and then about a pound per week thereafter. Underweight women
may gain up to 40 pounds, and overweight women should limit weight gain
to 15 to 25 pounds. Consultation with your health care provider is important
in determining the appropriate weight gain. The weight distribution during
pregnancy is broken down below:
Fluid volume: 5 to 7 pounds
Breast enlargement: 1 to 2 pounds
Uterine enlargement: 2 pounds
Amniotic fluid: 2 pounds
Placenta: 1 to 2 pounds
Infant weight: 6 to 8 pounds
Maternal Stores of Fat, Protein, and Nutrients:
7 pounds
It is more important to eat a healthy diet than to worry about how much weight you are gaining. During each prenatal visit, your weight will be checked, and any concerns will be addressed. NEVER TRY TO LOSE WEIGHT WHILE YOU ARE PREGNANT!
Exercise During Pregnancy
In addition to a well balanced diet, exercise
plays an important role in promoting a healthy pregnancy. Women who exercise
during pregnancy have reduced weight gain, more rapid weight loss after
pregnancy, improved mood, and improved sleep patterns.
Studies indicated that women who exercise regularly during pregnancy have faster labors, less need for induction of labor, and fewer operative births. In general, it is not necessary for the pregnant woman to limit exercise provided she does not become excessively fatigued or risk injury to herself or her baby. An individualized exercise guideline should be discussed with your health care provider to minimize the risk of injury and facilitate the continuation of exercise during pregnancy.
Exercise Recommendations
The American College of Obstetrics & Gynecology
has offered the following tips for a safe exercise program during pregnancy:
Follow a regular exercise routine at least three
times per week as opposed to intermittent activity.
Start the workout routine with slow, low-impact
activities and then move to higher levels bit by bit.
Avoid any exercise that involves laying flat
on the back after the first trimester.
Avoid prolonged periods of motionless standing.
Never exercise when it is hot and humid outside.
Never exercise to the state of exhaustion.
Certain weight bearing exercises may be continued
similar to those prior to pregnancy.
Non-weight bearing exercises such as cycling
or swimming will minimize risk of any injuries.
Avoid exercises that may cause loss of balance
or abdominal trauma.
Be sure to have an adequate diet, drink plenty
of water, and wear appropriate clothing while exercising.
Be sure to take a break if you need one.
Always follow intense exercise with cooling
down period of 5-10 minutes.
Reduce the workout levels in late pregnancy
to decrease any injuries.
There are some contraindications to exercise during pregnancy (i.e. heart disease, hypertension, and preterm labor) and women with these conditions should consult their health care providers before initiating an exercise program.
Again, nutrition and exercise during pregnancy
derives significant benefits. Be sure to discuss with your health care
provider early in pregnancy the risks and benefits in order to ensure the
health and safety of you and your baby.
