Diet and Exercise in Pregnancy

Diet : Eat fruits, vegetables, lean meats such as fish, chicken or turkey.
Drink at least 8 glasses of water each day, other liquids are extra.
Avoid caffeine, fried, greasy or spicy foods.
Limit sugar intake.

Eating a balanced diet during your pregnancy is important for you and your baby.
Every day you should have

  • 6 oz grains
  • 2-3 cups vegetables
  • 1-2 cups fruit
  • 5-6 oz meat or beans ( meat, poultry, fish, dry beans, egg, peanut butter, nuts, seeds)
  • 3 cups milk

Important nutrients for your baby in pregnancy

  • Calcium  (1000mg) milk, cheese, yogurt, sardines
  • Iron  (27mg) red meat, dried beans, peas, prune juice, raisins
  • Vitamin A   (770 mcg) carrots, dark leafy greens, sweet potatoes
  • Vitamin C  (85mg) citrus fruit, broccoli, tomatoes, strawberries
  • Vitamin B6 meat, whole grain cereals, bananas
  • Vitamin B12  (2.6 mcg) liver, meat, fish, poultry, milk; vegans need to take a supplement
  • Folate (600mcg) green leafy veges, liver, orange juice, legumes, nuts

Folic acid (400mcg) is also necessary during the first 3 months of pregnancy to prevent defects of the spine and skull, check with your doctor to make sure it is in your vitamin.

Be careful to check with your doctor before you take any supplements during pregnancy, just because something is ‘natural’ does not mean it is not harmful. Remember, tobacco is ‘natural.’

During the last 6 months of your pregnancy you need about 100-300 calories more per day than you did before you were pregnant. In hot dry climates like Arizona, you need to drink at least a gallon of water per day.

Weight gain should be between 25-35 lbs. If you are overweight you can gain less, if you are underweight you can gain more.

For more information, a body mass index chart and special diets (vegetarian, lactose intolerance, mercury issues) see Nutrition.

You should gain 25-30 pounds during your pregnancy. During the last trimester you will gain about 1 pound per week.

Vitamins : Begin after nausea has passed, usually at 12 weeks.  Take one tablet each day, and may continue for 3 to 6 months after delivery or during the time you will be breast feeding.  If you do not have nausea you may begin the vitamins as soon as they are prescribed for you.
We also recommend CitraNatal vitamins which come in a variety of types, one which should work well for you, including gentle on the stomach type.  See an interactional video of your baby’s growth at their website and read more about their vitamins

Exercise : Walking, swimming, low impact aerobics. Use common sense ! If it hurts don’t do it.