5 Simple Ways to Eat Healthier During Pregnancy

Now that you’re pregnant, it’s more important than ever to eat the nutrients you and your baby need to thrive. Here’s how!

  1. Take a prenatal supplement every day

It provides the vitamins and minerals you need, such as folic acid, iron, zinc, iodine, vitamin D, calcium, and vitamin A (though you should avoid taking more than the recommended daily value of vitamin A — 5,000 international units — since large amounts may be harmful to pregnant women).

  1. Watch your weight

Mothers-to-be need to consume only 300 extra calories a day to support their baby’s development (that’s the equivalent of a container of yogurt and a piece of fruit). Women of normal weight should gain 25 to 35 pounds while they’re pregnant; overweight ones will need to add only 15 to 25. If your underweight, your doctor will likely advise you to put on between 28 and 40 pounds depending on your pre-pregnancy weight.

  1. Eat a variety of foods

It’s easy — just follow the food pyramid. Each day, aim to eat between 6 and 11 servings of whole-grain or fortified breads, cereals, rice, and pasta; at least 3 vegetables and 2 fruits; 3 to 4 protein foods, such as meat, fish, and dried beans; and 3 to 4 servings of low-fat milk, yogurt, or cheese.

  1. Limit your fat intake.

Fat should account for no more than 30% of your daily calories. Go especially light on high-fat foods like butter, sour cream, salad dressings, and gravies.

  1. Drink plenty of fluids.

Shoot for 6 to 8 cups of liquids a day. Water is best; consume juice in moderation since its high in calories. And limit your consumption of beverages that contain caffeine.

5 Simple Ways to Incorporate Fitness into Your Everyday

Stop worrying about fitting in fitness to your day; make it a habit, make it enjoyable, make it work for you!

  1. Dance your way through pregnancy – Dancing provides great benefits for the mommy and baby, similar to other forms of exercising, but also adds a special mind-body-baby connection to help you stay fit and under control of your body.
  2. 10-minutes a day – 3 times a day – If you can’t find the time to squeeze in a workout, utilize your down time wisely by taking “baby steps” and walking regularly.
    1. Try 10-minutes of walking after a quick snack in the morning, before showering and starting your day.
    2. Try 10-minutes during your lunch break, walk around the office or enjoy the weather outside.
    3. Try 10-minutes of walking stairs while dinner cooks.
  3. Yoga – Get connected with your body and soul with a yoga class once a week. It will not only help in equating your balance, but also in breathing correctly to help the fetus get enough necessary oxygen.
  4. Swimming – Swimming, simply put, is the safest way a woman can work out; it works the major muscle groups, is a great cardio work out, and is easy on the joints. Take a dip…and stroke it out!
  5. Body weight – Use your body as your weight to work out! The increased body weight will serve as a great tool to build your own muscle. Exercises such as squats and push-ups are great examples.

**Don’t forget the importance of warming up! Get that blood pumping and you breathing under control in order to safely and effectively get your heart rate up and avoid in shocks to your body.

Co-written by:

Tamra & Brenda Cornwell

Modern Maternity – Owners

Nutrition and Wellness Consultant

Pre-and Post-Natal Fitness Specialist

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