Every pregnant woman should gain some weight during pregnancy. The baby, placenta, amniotic fluid and normal maternal fat stores are the reasons for this weight gain. If you were a normal body weight when you got pregnant, you should gain 25 to 30 lbs., according to the National Women's Health Information Center. If you were underweight, you should gain 28 to 40 lbs., and if you were overweight, you should gain 15 to 25 lbs.. Eating a healthy diet and exercising are important to staying healthy during pregnancy and give your baby the best start possible.
Diet
A pregnant woman's diet should include approximately 300 more calories per day than she would normally consume, according to The National Women's Health Information Center. This generally means that the total daily caloric intake should be 2,500 to 2,700 calories. This should include 60g of protein, at least four servings of dairy, at least seven servings of fruits and vegetables combined, and six to nine servings of whole grains.
Consideration
Certain foods are no't suitable for pregnant women. Fish with high mercury levels, such as shark and swordfish, deli meats, raw meats, raw eggs, unpasteurized milk, soft cheese, alcohol, pate and unwashed vegetables are all unsuitable for pregnant women, according to the American Pregnancy Association. Caffeine should be limited to less than 300mgs per day.
Exercise
Exercise helps a pregnant woman get ready for the physical labor process. A pregnant woman should get approximately 2 1/2 hours of exercise per week, according to the Nemours Foundation. That equals approximately 30 minutes of exercise five days per week, but high impact exercises should be avoided during pregnancy. Swimming, walking, low impact aerobics and stationary cycling are some good exercises for pregnant women.
Warning
When you are exercising, if you feel chest pains, faintness, dizziness or shortness of breath, you should stop exercising. Additionally, if you start to have contractions, leg cramps, a headache, vaginal bleeding, or fluid leaking from your vagina, stop exercising and contact your health care provider immediately, states the American Congress of Obstetricians and Gynecologists.
Limited Activity
For some pregnant women, it is necessary to restrict daily activities. If your doctor places you on bed rest or tells you to limit your activities, it may still be possible to exercise. Lightweight arm lifts, leg lifts and stretching may be permissible. Be sure to ask your doctor before you start any exercise program if you are on any limited activity or bed rest restrictions.
