Tips for a Healthy Pregnancy
Take Good Care of Your Baby

Eating for one-plus
Eating for two is an outdated notion that can lead to unnecessary weight gain. Gaining too much weight can lead to pregnancy complications such as diabetes, high blood pressure, constipation and backaches, as well as a more difficult delivery. While it's important to eat a varied, balanced diet, the National Institutes of Health recommends eating only 300 extra calories a day.

However, you will need to add more nutrients to your diet to help your baby grow. You may be able to glean some of these extra vitamins and minerals from food, while others may require a supplement.

Folic acid helps prevent neural tube defects such as spina bifida and is essential to the formation of red blood cells. Pregnancy doubles the need for folic acid, which is found in kidney beans, leafy green vegetables, peas and liver. Your doctor may recommend a supplement.

Iron helps form red blood cells, and pregnancy calls for higher than normal doses. Iron deficiency can lead to exhaustion and anemia, which can depress the mother's immune system and the blood's ability to clot.

Calcium helps build a baby's bones, so it's important for pregnant and breast-feeding women to consume 1,000 to 1,300 mg a day. For lactose-intolerant women or those who struggle to eat enough dairy products, your doctor may suggest a supplement.

Some foods can add to your discomfort and may actually harm you and your baby. Caffeine can cause irritability, insomnia, nervousness and dehydration in the mother, and low birth weight in the baby. Alcohol consumption can lead to fetal alcohol syndrome, a leading cause of birth defects and mental retardation. You may also want to steer clear of raw fish, fish high in mercury and soft cheeses.

Get fit for two
Exercising for 30 minutes on most days during pregnancy offers a range of benefits, including:

• Reducing backaches, constipation, bloating and swelling.
• Preventing or controlling gestational diabetes.
• Improving your mood, increasing your energy and improving sleep.
• Building muscle tone, strength and endurance.
• Managing weight gain.

You may find that non-weight-bearing exercises, such as swimming and biking, are the most comfortable during pregnancy. Walking and low-impact aerobics can also provide a safe and healthy option.

Get the care you need
Seeing your health care provider regularly helps ensure that you and your baby grow strong. Your doctor will monitor the health and development of you and your child, as well as give you an opportunity to ask questions about pregnancy, birth and infant care. For a list of local obstetricians, go to hollandhospital.org.

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