Tips for Good Nutrition and Exercise During Pregnancy

Congratulations! You just found out that you’re expecting a baby. Filled with the knowledge that your body will change, your hormones will be in flux, and that you have to care for a whole other person as you protect him or her within your body, you likely have lots of questions. You may even be a little fearful not only about what you can eat but about what kinds of activities you can partake in. At Performance Inspired, we care about you and your baby. That’s why we want to offer some awesome suggestions that will help you stay healthy during your nine-month journey.

The first step, of course, is to see your doctor and set up regular checkups so that you can ask questions, monitor the baby, and get the care you need. But once you do that, it’s up to you to make good decisions in the care of yourself and your baby. So let’s get started!

Take prenatal vitamins

You don’t need to have had your first appointment with your doctor to begin taking prenatal vitamins. In fact, the Cleveland Clinic says the ideal time to begin these vitamins is before you even get pregnant, if you are trying. If your baby is a surprise, then start taking them once you find out. Do a google search for a reputable vitamin company and start taking them today. You can probably even call your doctor’s office and ask for their recommendation regarding a good brand. Your doctor will order bloodwork as you progress and will determine if you are low in any vitamins or nutrients and need additional supplements. He may even give you a prescription for a vitamin that suits your specific needs. But until then, something over the counter will work.

Exercise

Exercising during pregnancy is not only good for you, but it’s good for the baby too. According to the American College of Obstetricians and Gynecologists, “Observational studies of women who exercise during pregnancy have shown benefits such as decreased gestational diabetes mellitus, cesarean birth and operative vaginal delivery, and postpartum recovery time. Physical activity also can be an essential factor in the prevention of depressive disorders of women in the postpartum period.”

Exercise benefits both of you! So make a promise to yourself to engage in some kind of physical activity each day. Your postpartum body will thank you!

Early on in pregnancy, you will likely be able to continue jogging, if you are a jogger. This will become more difficult as your baby grows. Walking is always a good option, as is swimming or riding a stationary bike. Other forms of exercise that are beneficial through all months of pregnancy include Pilates, pelvic floor exercises, stretching, and yoga, as you are able. Kegel exercises are an easy and important pelvic floor exercise for moms! We definitely recommend those! Healthline created a list of exercises and stretches that are appropriate for each trimester of your pregnancy; check them out.

Remember to stay away from contact sports or anything where you could get overheated. Make sure you drink enough water and wear supportive clothing, especially as your belly grows. If at any time you feel lightheaded or dizzy, stop your exercise. Talk to your doctor if you are concerned about any symptoms.

Eat healthy foods

Remember, you’re eating for two people, so it’s normal for your appetite to increase (once you get over any morning sickness!). Eating foods high in vitamins and other nutrients will not only benefit you, but they will help your baby grow to be healthy and strong. Let’s look at some of the nutrients you both need.

The Mayo Clinic explains that it’s important to eat foods high in folate and folic acid (a B vitamin), as they help prevent birth defects, including brain and spinal cord problems. While prenatal vitamins are high in folic acid, you will want to add some of the following foods into your diet as well: spinach, asparagus, beans, avocadoes, broccoli, oranges, and more. It is recommended that pregnant moms get 600 to 1,000 micrograms of folate or folic acid a day.

For your and your baby’s bone health, you will also want to eat foods high in calcium. 1,000 milligrams a day is recommended for pregnant moms. Good sources of calcium include milk, cheese, yogurt, leafy green vegetables, fortified cereals, and more.

Eating foods high in vitamin D will help build and strengthen your baby’s bones and teeth. You will need 600 international units a day when pregnant. Foods high in vitamin D include oily fish, mushrooms, red meat, liver, egg yolks, and fortified cereals.

Your baby also needs protein to grow. Aim for 71 grams a day. While you may think that’s hard, try to eat some protein with each meal and as a snack. Foods high in protein include chicken, eggs, nuts, quinoa, cottage cheese, tofu, edamame, fish, and so much more. So if you don’t eat meat or dairy, you have plenty of options. Snacks such as almonds or celery and peanut butter are great sources of protein.

You and your baby also need foods high in iron, which makes hemoglobin—a protein that carries oxygen to your tissues. When you’re pregnant, you need twice as much iron as you did before being pregnant so that you can adequately supply your baby with oxygen. The Mayo Clinic explains that an iron deficiency may lead to headaches or fatigue and that “severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby and postpartum depression.” Foods high in iron include many types of meat, vegetables, fruits, and beans. The Red Cross has an extensive list of foods high in iron. Aim for 27 milligrams a day.

If you find that it’s overwhelming to pay so much attention to what you eat, look for an app that keeps track of your diet. Then you can input each meal, and it will track your nutrients for you. This is a great way to ensure that you are getting the vitamins and minerals you need.

Stay away from sugar

As much as possible, anyway! A cookie here or there or a piece of cake at a party is usually okay (unless you have blood sugar problems), but according to the Cleveland Clinic, “a recent study examined how a pregnant mom’s sugar intake—as well as sugar in early life—an impact a child’s brain function.”

This is especially true for sugary drinks. As the article explains, “Researchers found that women who had high-sugar diets, including those who drank a lot of diet soda during pregnancy, were more likely to have children with poorer cognitive skills including non-verbal abilities to solve problems and verbal memory.”

That’s why it’s important to stay away from sodas, excessive amounts of juice, and processed foods high in sugar.

But not all sugar is bad. The article explains that we should not worry about natural sugar in foods such as fresh fruits, as “eating fruit with natural sugar, however, was associated with greater visual motor abilities and verbal intelligence.”

So grab the watermelon, some strawberries, blueberries, grapes, and more. Or better yet, make a fruit smoothie for a midday snack!

Pregnancy is an exciting time in life. How you care for yourself and your baby during this time is critical, and it will make a huge difference in your overall physical health and in your baby’s health. So treat your body and your baby’s body well. Eat healthy foods, exercise, and let others pamper you when you feel tired. You deserve it!