In the United States, one in five women has her first child after her 35th birthday, according to the March of Dimes. Although most women give birth to healthy babies, those in this age group face an increase in certain risks. The chances of developing complications during pregnancy -- such as gestational diabetes, high blood pressure, preeclampsia and premature birth -- are increased in women over 35. Good nutritional habits may help you to mitigate some of these risks during pregnancy.
Step 1
Eat a healthy diet. Your calories should be spent on nutrient-dense foods that supply ample amounts of vitamins and minerals, which your body and your baby need for a healthy pregnancy. The majority of your diet should include whole grains, vegetables, fruit, lean proteins and low-fat dairy products. Evaluate each food that you put in your mouth; if it isn't providing essential nutrients for you and your baby, then you may want to think twice about eating it.
Step 2
Take a prenatal vitamin. Your prenatal vitamin should have 400 mcg folic acid, which helps prevent neural tube defects. Also, make sure that your prenatal vitamin has adequate calcium. The amount of calcium in your prenatal vitamin, plus any dietary sources of calcium, should equal about 1,000 mg per day. Look at the iron content of your vitamin as well. Women who are pregnant need 30 mg iron per day.
Step 3
Drink plenty of fluids. Since your blood volume increases quite a bit when you are pregnant, your body needs more water than usual to function adequately. Drinking enough water can also prevent dehydration and constipation, problems often seen in women who are pregnant. Make sure that most of your fluids do not contain caffeine, as excessive intake may increase the risk for a miscarriage.
Step 4
Maintain a healthy weight during your pregnancy by following your doctor's recommendations. During a normal pregnancy, your caloric demand only increases about 300 above your normal intake. If you are underweight, extremely active or carrying more than one baby, your doctor may tell you to consume additional calories. Pregnancy is not the time to go on a diet nor the time to throw your healthy nutritional habits out the window.
Step 5
Abstain from alcohol, smoking and recreational drugs. These substances have the potential to cause severe abnormalities in your developing baby. Your baby does not have highly developed systems to efficiently eliminate toxins. Therefore, harmful substances can stay in your baby's body longer, causing damage to his developing nervous system. Your risk for other complications increases also, such as premature birth, stillbirth, sudden infant death syndrome, respiratory problems, poor growth, birth defects and behavior or learning problems.
Step 6
Avoid potentially harmful foods. Listeriosis and toxoplasmosis, two types of food-borne illness, can be life threatening to your developing baby and could potentially cause birth defects or miscarriage. Therefore, do not consume raw or undercooked sources of protein, unpasteurized products, raw eggs or processed meats such as hot dogs or deli meats. Also avoid shark, swordfish, king mackerel, tilefish and tuna, as these types of fish may contain high levels of mercury. Finally, avoid any medications or herbal products, unless they are approved by your doctor.
Tips and Warnings
- Prenatal care is essential during the entire length of your pregnancy. Your doctor may have different nutritional recommendations for you, based on your individual situation.
