Adequate Nutrition and Exercise

   Proper nutrition and adequate exercise are very important during pregnancy.  Pregnancy demands more of us.  If women choose not to make good decisions regarding nutrition, the growing baby will take from her body what it needs to grow. Calcium to grow strong bones, iron to support the growth and adequate blood supply.  It is sometimes difficult to include all of the necessary vitamins and nutrients essential for fetal growth and development in a pregnant woman's diet.  Taking a daily prenatal vitamin with the recommended dosage of folic acid is so important.  It is even more crucial during the early weeks in pregnancy when neural tube defects can develop. recent studies are also drawing connections between adequate intake of folic acid and autism rates.  If taking a prenatal vitamin is difficult due to nausea and vomiting, try taking the vitamin at bedtime and avoiding taking on an empty stomach. Since sweet tea is a staple in a Southerners' household, such as myself, washing down her prenatal vitamin with a glass of tea can leach the iron from her prenatal vitamin.  A woman should talk with her maternal health care provider if she is continues to have problems keeping her pill down.  The care provider may agree to allowing her to take two Flintstone vitamins to get the adequate amount of nutrients.
  During pregnancy, a woman only needs 300 extra calories to meet the caloric demands.  Gaining weight too quickly can lead to maternal complications such as gestational diabetes, hypertension, preeclampsia, and c-section. A good way to get those extra calories is in healthy snack choices (fruits, veggies, cheese, nuts).

    Here is a helpful list of choices for the nutrients needed for a healthy pregnancy:

• Protein: lean meats, tofu, beans, milk, eggs, whole grains
• Whole Grains: brown rice, whole oats, whole wheat bread, whole grain cereals & pastas
• Fruits: strawberries, apples, oranges, bananas, melons, peaches (variety of colors)
• Green vegetables: spinach, broccoli, green beans, kale,zucchini
• Dairy: milk, yogurt, hard cheese, eggs
• Other good whole foods: baked potatoes, sweet potatoes, carrots, squash
• Iron: red meat, organ meats, fish, blackstrap molasses, green leafy vegetables, dried fruits
• Zinc: seeds, seafood, organ meats, mushrooms, soy, eggs, turkey
• Folic Acid: spinach, asparagus, turnip greens, lima beans, root vegetables, kidney beans, salmon, avocdo

  In addition to eating well, pregnant women should not forego exercise in their daily routine.  The American Congress of Obstetricians and Gynecologists recommends 30 minutes of exercise most, if not all, days of the week.  Moderate exercise will help with slow, steady weight gain.  Exercise helps to manage stress, and maintain muscles needed during labor.

This YouTube video reviews nutritional information as well as precautions in preparing and purchasing food.