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Pregnancy Diet and Exercise

Pregnancy Diet and Exercise

Taking care of yourself with a healthy pregnancy diet and exercise routine is an important part of a healthy pregnancy overall. These tips can help you plan a balanced diet, exercise routine, and more.

Eat a Balanced Diet

While it’s normal to have crazy cravings while you’re pregnant, it’s also important to get plenty of vitamins, minerals, and nutrients. Together, you and your baby have different nutritional needs than you do separately.

It’s less like eating for 2, and more like eating for yourself and 1/8. You’ll need to get around an extra 300 calories a day. For example, if you’d normally drink a 10-oz. glass of juice, now you should drink an 11- or 12-oz. glass.

Most pregnant women need about:

  • 1,800 calories per day during the first trimester
  • 2,200 calories per day during the second trimester
  • 2,400 calories per day during the third trimester

ChooseMyPlate.gov can help you make the right food choices, and you can enter in your info to create customized daily food recommendations in a helpful checklist for each stage of your pregnancy.

You should also be careful when eating out because you’ll be more susceptible to foodborne illness while you’re pregnant.

Take a Prenatal Vitamin

Pregnant women need more folic acid, iron, and calcium. Folic acid, a B vitamin, can help prevent birth defects of the brain and spinal cord when taken early in your pregnancy.

Take a multivitamin with 400 micrograms of folic acid every day during early pregnancy as part of a healthy diet. Avoid any supplements that give you more than 100% of the daily value for any vitamin or mineral.

Keep Moving

While you may not always feel like it, moderate exercise for 30 minutes a day during pregnancy can benefit both you and your baby. It helps you prepare your body for labor, and it will help you feel better before and after birth.

Safe Exercises to Try

  • Walking
  • Riding a stationary bike
  • Yoga
  • Pilates
  • Swimming
  • Water aerobics

Activities to Avoid

  • Bouncing
  • Leaping
  • Too much up and down movement
  • Exercise that could make you lose your balance
  • Laying flat on your back after the first trimester
  • Anything where you could get hit in the stomach
  • Sitting in saunas, hot tubs, or steam rooms

Always talk to your doctor before starting an exercise routine, drink plenty of water, don’t get overheated, and be sure to listen to your body.

Handy Apps

Cooking Together for a Healthy Diet at Any Age

A Healthy Diet as You Age

National Nutrition Month has been going on all March long. And while it would be great for everyone to commit to a healthy diet,  it’s harder for some people to bounce back from bad food choices than it is for others.

For older adults, those sugary and salty snacks can add up to a problem quickly. But you can help certain problems that get worse with age by making smart food decisions when you’re young and even when you’re older.

Eating better can make a huge difference in your overall health. Studies show a healthy diet can reduce the risk of osteoporosis, high blood pressure, heart disease, and certain cancers.

Here are some things for older adults and their caregivers to keep in mind.

1. Choose healthy foods that help you eat a balanced diet, and always drink plenty of water. Foods and drinks with empty calories, like soda and chips, don’t do you any favors nutritionally and don’t help you feel full.

2. Your food choices affect your entire body. Choosing whole grains, fiber, fruits, and vegetables and drinking plenty of water can help you stay regular and keep good digestive health.

3. If you have a specific medical condition, make sure you check with your doctor about foods you should include, like foods high in calcium, or things you should avoid, like those high in salt.

4. Don’t let your teeth or dentures stand in the way of eating meat, fruits, or vegetables. Visit your dentist to check for problems or adjust the fit of your dentures so mealtime is easier.

5. If you feel like food is getting stuck in your throat, you may not have enough spit in your mouth. Drink plenty of liquids when you eat for help swallowing, and talk to your doctor to see if a condition or medicine you’re on could be causing your dry mouth.

6. Make cooking and eating fun. Invite friends for a potluck where you each make and bring one part of the meal. Try cooking a new recipe with a friend or stage a cook-off to see who makes the better dish. Plan a date with your loved one where you cook a meal together. Have dinner at a senior center, community center, or religious organization for an affordable way to meet new people.

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