Ten steps to a healthier pregnancy

WHAT ALL PREGNANT WOMEN SHOULD KNOW ABOUT FITNESS AND NUTRITION

1. Don't stop eating or start skipping meals as your weight increases. Both you and your baby need the calories and nutrition you receive from a healthy diet.

2. Talk with your doctor before starting an exercise program during pregnancy. If you have been exercising, cut back your level of exercise to no more than 80 percent of your prepregnancy level.

3. Stomach upset and morning sickness are common during pregnancy. Some foods you normally love may make you feel sick to your stomach. You may need to substitute other nutritious foods you tolerate better. Likewise, overeating or eating too close to bedtime often causes heartburn. Eating five or six small, nutritious meals a day instead of three large ones may make you feel better.

4. Fish can be a healthful food choice during pregnancy, but don't eat shark, swordfish, king mackerel or tilefish. Click here to find out why.

5. A good way to add calcium to your diet is to cook rice and oatmeal in nonfat milk instead of water. Oatmeal is a great tummy soother too!

6. Drink extra fluids (water is best) throughout pregnancy to help your body keep up with the increases in your blood volume. You'll know you're drinking enough fluid when your urine looks like almost-clear water.

7. Prevent listeriosis, a food-borne illness that could be detrimental to unborn babies, by thoroughly cleaning and cooking all food, and watching out for undercooked or unrefrigerated meats and unpasteurized dairy products which might be contaminated.

8. When cutting down on caffeine during pregnancy, read labels. More than 200 common foods, beverages and over-the-counter medications contain caffeine!

9. Your need for additional calories and certain nutrients such as calcium and vitamin D increase if you are carrying twins. Depending on your pre-pregnancy weight, it is estimated that you need to eat about 150 calories more a day when pregnant with twins then when carrying only one baby. Share stories with other new moms of twins here.

10. During exercise, your oxygen demands increase. Your body is heavier, and your balance may change. You may also tire more easily. Keep these points in mind as you adjust your fitness program.

Labels: Back in shape, Pregnancy health, Weight gain