A balanced diet and exercise are always important, but even more so during pregnancy. Proper nutrition reduces the risk of birth defects and preterm labor. Meanwhile, exercise lessens the risk and severity of many common pregnancy complaints and even makes for an easier labor and delivery. Diet and exercise requirements vary with every pregnancy, so consult an obstetrician (OB) for a customized plan.
Nutrition
According to the Mayo Clinic, the four nutrients to focus on during pregnancy are folic acid, calcium, iron and protein. Folic acid prevents birth defects like spina bifida. Try to consume 800 mcg daily before conception and 1,000 mcg daily throughout pregnancy. Sources of folic acid include fortified cereals, spinach and other dark green vegetables, oranges, beans and peanuts.
Pregnant women also require 1,000 mg of calcium daily. Dairy products, fortified orange juices and cereals, salmon and spinach are the best sources for calcium. Protein is crucial to the baby's growth. Pregnant women need 71 mg daily. Good sources of protein include lean meat, poultry, fish, Greek yogurt, cottage cheese and nuts. Pregnant women also need 27 mg of iron daily to accommodate increasing blood volume. Iron is also found in fortified cereals, meat, poultry, beans and spinach.
Exercise
Cardiovascular activity delivers extra oxygen to both mother and baby. According to Nemours, exercise during pregnancy also boosts energy levels, reduces the risk of constipation--a common problem during pregnancy--and can lead to an easier delivery. Women who exercised regularly before pregnancy should talk to an OB about modifications to their current workout plan. Women who don't normally exercise should start out slowly with 30 minute walks several times per week. Prenatal yoga or Pilates classes are a great type of exercise for pregnant women because they retain flexibility, strengthen the core and focus on breathing.
Warning
According to the March of Dimes, caffeine intake should be limited during pregnancy. Try to consume less than 12 oz. of coffee per day. Because of mercury and other contaminants, fish intake should also be limited. The amount of fish recommended varies based on the size of the woman and the type of fish. Other items to avoid during pregnancy include green tea, sushi, soft cheeses, smoked meats, alcohol, recreational drugs and some prescription drugs.
Supplements
Prenatal vitamins should be taken throughout pregnancy and ideally while the woman is trying to conceive. Over-the-counter prenatal vitamins are available or an OB can prescribe one. It's best to take vitamins with a meal to lessen the chance of nausea and to ensure the vitamin is properly absorbed. Women who are vegans or lactose-intolerant should ask their OB about a calcium supplement as well.
Misconceptions
Women often ignore caloric intake during pregnancy, which can cause problems. During the first trimester, expectant mothers do not require any additional calories. After the first trimester, expectant mothers carrying one baby require approximately 300 additional calories per day according to the March of Dimes. Average-weight women should gain anywhere from 25 to 35 pounds during pregnancy. Overweight women should gain even less. Gaining too much weight leads to a higher risk of gestational diabetes and other risk factors.
