Pregnancy Nutrition & Fitness

While we know you’ll have cravings for some weird things, it’s important to consume foods that are nutrient-dense. Empty calories won’t do you or your baby much good, no matter how fun pickles and ice cream might sound to you in the moment. Besides, making good food choices will help you feel better in the long run.

• Multivitamin: Take a daily multivitamin to ensure you and your baby get enough important nutrients. Start taking one even before you get pregnant.
• Find a good source of omega-3 fatty acids: Infants exposed to adequate levels of omega-3s showed better eye and brain development and had less chance of developmental or behavioral problems. Eat fish two times per week and include choices like salmon, tuna, herring, sardines, anchovies, pollock and catfish. Non-aquatic sources include omega eggs, canola oil, flaxseed and walnuts. If you aren’t a fish eater, consider taking a fish oil supplement.
• Get enough of these nutrients in your diet: folic acid, choline, zinc, iron and calcium.

• Value variety: Be sure to include a variety of vibrant colors in your fruit and vegetable selection. Each color contains different health benefits, so try to include all the colors of the rainbow. Aim for a total of five to nine fruit and vegetable servings per day.
• Up your protein intake: Pregnant women need an extra 25 grams of protein per day.
• Fill up on fiber: Eat at least 25-35 grams of fiber per day. Fiber can help relieve constipation and help keep your weight gain in check. Foods high in fiber include fruits and vegetables, whole grains, beans, nuts and seeds.

• Gain weight, but not too much: Keep weight gain gradual with 2-4 pounds in the first trimester and 3-4 pounds per month in the second and third trimesters.
  • Normal pre-pregnancy weight — gain 25-35 pounds
  • Underweight before pregnancy — gain 28-40 pounds
  • Overweight before pregnancy — gain 15-25 pounds
  • Having twins, depending on your pre-pregnancy weight — gain 35-45 pounds
• During pregnancy a woman’s metabolism increases by up to 15%. That doesn’t make pregnancy an opportunity to indulge as much as you want. No extra calories are needed in the first trimester. In the second and third trimesters, you need to add about 300-400 calories to your diet each day (one to two small snacks per day).

After you deliver your baby, it’s important to eat the right kinds of food and to stay hydrated. Fueling your body with the right amount of calories will help keep your energy and milk supply up (if you are breastfeeding). During the postpartum period, focus on filling up on healthy sources of:

• Protein
• Fruit
• Vegetables
• Fiber-rich carbs
• Fats like avocados, nuts and seeds 

Keep in mind that caloric intake and appropriate macronutrient ranges vary depending on your activity levels, body size, and more. If you have a health condition like diabetes, you may need to follow a different dietary pattern in order to optimize blood sugar control. Every woman’s nutrition needs are different and depend on many factors. 

Let your body be your guide. Most women are ready to exercise after six weeks, where some women will be ready a few days after giving birth. If you’ve had a cesarean section, you will need more time. Ask your health care provider when it is safe to start exercising again. 

When you first start exercising after giving birth, try simple exercises that help strengthen major muscle groups, including abdominal and back muscles. Slowly add moderate-intensity exercise. Try to work up to at least 150 minutes of moderate-intensity aerobic activity every week. 

Moderate intensity means you are moving enough to raise your heart rate and start sweating. You can still talk normally, but you cannot sing. Muscle-strengthening exercises should be done along with your aerobic activity on at least two days a week. Look for ways to combine exercising with being with your new baby. Try putting your baby into a front pack or in the stroller and take a walk.