Your Pregnancy

If you know, or think, that you are pregnant, it is very important that you visit your health care provider as soon as possible. The earlier your doctor knows, the better your chances are of preventing and properly treating any health problems that may be evident. Ensure that YOU are in good health by having a total physical check-up. Talk about any prescription medications or herbal remedies you are taking to ensure they are safe.

Eating healthy foods
Proper nutrition is essential to promote good health. Take a multi-vitamin everyday and talk to your doctor about what foods are best for you. It is important to eat around 300 MORE calories per day to help your baby grow during your pregnancy. Avoid high sugar 'junk foods' that contain too much fat. Eat wholesome foods from each of the four food groups to ensure your proper nutrition.

Breads and Cereals
Foods high in folic acid (one of the B-vitamins) have ben linked with the prevention of some birth defects. *read an article about folic acid . This food group is the primary source of complex carbohydrates. Eat four servings per day of whole grain breads or cereals.

Fruits and Vegetables
Plenty of Vitamin A is necessary to promote healthy skin and good eyesight - vegetables like broccoli, spinach, and collard greens are excellent sources. These leafy green vegetables contain roughage which is key during the time in your pregnancy when the digestive system slows. It is best to eat about four to five servings (1/2 cup = 1 serving) of fresh vegetables and fruits each day. Supplement your diet with whole fruit juices.

Dairy Products
Calcium is a vital nutrient for you and your baby during your pregnancy. Foods like milk, cheese, and yogurt are rich in calcium, vitamins, and proteins. Strong bones and teeth are linked to diets high in calcium. Dairy items are also shown to be a key source for the growth and maintenance of muscles. Try to drink about 4 glasses (8 ounces) of vitamin D milk each day. If you are lactose intolerant, talk to your health care provider about calcium supplements.

Meat, Eggs, Legumes
Meats, eggs, nuts and beans are an excellent source of vitamins, minerals and proteins necessary for a healthy pregnancy, Proteins are essential to building body tissues, including the heart, lungs, eyes and skin. This food group is rich in proteins, vitamins and iron - a key nutrient to the prevention of anemia. Try to eat three servings each day.

Water
Eight glasses of water each day will help you digest your food and rid your body of wastes.

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Exercise regularly
Studies have shown that regular, moderate exercise (30 minutes a day, 3-4 times per week) is beneficial in preventing constipation, stress, backaches, and even varicose veins. Always check with your health care provider to understand your limitations and know which types of exercise could be harmful to your unborn child.

Starting off right

• Never over-exert yourself. Talk to your health care provider if you have pain, headaches, or experience nausea during exercise.
• Always stretch before and after exercising.
• Avoid extreme stretches such as toe-touches, full sit-ups, and deep knee lunges.
• High impact aerobics may be harmful to your joints.
• Avoid exercise if you are feeling ill or have a temperature.
• Drink plenty of water (even if you are not feeling thirsty) to avoid dehydration.

Walking
The most convenient forms of exercise, walking is a simple way to maintain your health during your pregnancy. Start walking a short distance, and try to increase your distance everyday. Walk at a comfortable pace keeping track of your breathing and heart-rate. You do not want to over-exert yourself. You may find the need to purchase a new pair of walking shoes while you are pregnant, as your feet tend to grow some. If you are walking at night, be sure to wear reflective clothing or a flashing light to alert vehicles of your presence.

Swimming
Swimming is a great way to maintain your health during your pregnancy. Look into water-aerobics classes for pregnant women at your local fitness center. It is important to be aware of those in the pool around to avoid being kicked or bumped. Always have someone with you when swimming to ensure your safety. If you have concerns or questions about swimming, talk to your health care provider.

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Things To Avoid

• Avoid caffeine products such as coffee and caffeinated sodas. Use oils and fats sparingly. Avoid eating a lot of sugar or fatty 'junk foods'.
• Stop smoking. Many birth defects, including premature birth are linked to smoking.
• Don't use drugs. If you are using any narcotic or recreational drugs while pregnant, stop. In addition to the substantial damage your body sustains, your child is at risk for many birth defects as well as irreversible brain damage, heart attack, and death.
• Stop drinking alcohol beverages. Fetal Alcohol Syndrome (FAS) is a congregate of birth defects brought about as a result of alcohol consumption during pregnancy. Children born with FAS often suffer from mental retardation, behavioral problems, and are usually born underweight. The affects of alcohol during pregnancy live with your child throughout her life. Being that there is not a safe amount of alcohol established, it is best not to drink alcohol at all when pregnant.
• Avoid X-rays. Although the chances may not be great, radiation from x-rays has been associated with an increased risk for leukemia.