Diet and exercise is a large component of an overall healthy pregnancy. Eating a healthy maternity diet and exercising helps you keep your pregnancy weight gain within the recommended guidelines, making it easier to lose the weight after giving birth. Certain restrictions apply to diet and exercise while you are pregnant to keep you and your baby safe.
Calories
An increase of about 300 calories per day is necessary for most women during pregnancy, according to the March of Dimes. Your activity level and weight before pregnancy can affect the number of extra calories needed to stay within the healthy weight gain range, which also varies based on your BMI. According to MayoClinic.com, a woman with a normal BMI should gain between 25 and 35 pounds. A woman who is underweight should gain more, between 28 and 40 pounds. An overweight woman should only gain between 15 and 25 pounds, while a woman with an obese BMI should limit weight gain to 11 to 20 pounds.
Food Restrictions
While you can enjoy most of your favorite foods during pregnancy, there are certain foods you should avoid. Raw seafood, unpasteurized milk, unpasteurized soft cheeses and undercooked meats may introduce bacteria into the body that could harm your baby. Alcohol consumption can negatively affect your unborn child and should be stopped during pregnancy. Cooked fish provides the body with healthy nutrients, but you should limit your consumption to two servings a week to avoid mercury contamination.
Diet Components
A balanced diet of nutrient-dense foods supplies you and your baby with the components necessary for development. Babycenter notes that most women need an increase in protein during pregnancy. The March of Dimes recommends 5 to 5 1/2 ounces of protein daily. This might include nuts, nut butters, meat, poultry, eggs, beans or fish. Six ounces of grains per day is also recommended. Sources include whole grain bread, cereal, rice, whole grain pasta or tortillas. Other components of your maternity diet should include 2 1/2 cups of vegetables, 1 1/2 to 2 cups of fruit and 3 cups of dairy products.
Exercise
Your activity level before pregnancy influences your approach to exercise during pregnancy. According to the American Pregnancy Association, most women can continue their regular exercise routines during pregnancy. If you didn't exercise regularly before the pregnancy, start slowly with low-intensity exercise so you don't overdo it.
Whether you are continuing a program or starting a new one, your body offers clues to determine an appropriate intensity level. The American Pregnancy Association recommends slowing your intensity before you become breathless or exhausted, as this limits the oxygen supply to you and your baby.
Once you reach your second trimester, avoid exercises that require you to lie on your back. This position reduces blood flow to the uterus.
Supplements
Prenatal vitamins supply the specific vitamins and minerals necessary during pregnancy. The supplements serve as a backup in case you don't get enough of the nutrients from your diet. Your doctor might prescribe a prenatal vitamin, but most stores also sell over-the-counter prenatal vitamins.
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