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Steps for a healthy pregnancy.
Get enough folate/folic acid
Pump up your iron intake
No matter how vigilant you are about fitting good sources of iron into your diet, getting enough of this nutrient during pregnancy will likely require a supplement. In fact, even when not pregnant, many women have trouble meeting the (much lower) recommended intake for iron. Talk with your doctor about your specific needs.
Eat for one … who is pregnant
Keep moving
Doctors used to advise pregnant women to avoid exercise; now they know that moderate activity throughout pregnancy helps prevent excess weight gain, improves sleep and reduces pregnancy-related problems, such as back pain, swelling and constipation. You still should get a green light from your doctor before launching into any new exercise regime (or continuing your old one), particularly if you have a condition like high blood pressure. Generally, though, experts advise healthy pregnant women to get 30 minutes or more of daily moderate physical activity (e.g., brisk walking or even jogging at a pace that allows you to comfortably carry on a conversation). In any case, you should stop exercising and consult your doctor immediately if you experience any of the following: outflow of amniotic fluid, chest pain, vaginal bleeding, headaches, swelling in the legs or feet, back pain, dizziness, nausea, abdominal pain or uterine contractions.
Do dairy
Dairy foods are the best sources of calcium. A cup of milk, or a 6-to-8 ounce serving of yogurt, supplies about 300 mg of calcium-so three servings of dairy daily will provide the recommended intake. Some green leafy vegetables, such as kale and collard greens, and canned salmon (bones included) are also good sources. Calcium-fortified foods, such as orange juice, breakfast cereals and soymilk, can also help you get more calcium, especially if you don’t eat dairy. If you don’t get enough calcium from foods, you may need to take a calcium supplement.
Go fish
Eat to manage morning sickness
Sad but true: nausea and vomiting are common during the first 12 to 14 weeks of pregnancy. “Morning sickness” can occur at any time-and strikes most often when your stomach is empty. (Problem is, when you’re feeling sick, you don’t want to fill it.) Bland starchy foods, such as breads or rice, may help because they don’t have a strong taste or odor and are easy to digest. What works for one woman may not provide relief for another, but you might try nibbling on dry cereal or crackers (bland!) just tokeep a little bit of food in your stomach.
Become a “mocktail” mixer
Limit caffeine
While all experts agree that alcohol needs to be off-limits when you’re pregnant, there is not such a clear consensus on caffeine. Found in a few of our favorite vices, including coffee and chocolate, the stimulant crosses the placenta and can affect fetal heart rate and breathing. Some research links high caffeine intakes with low birth weight and increased risk of miscarriage-but in these studies it’s difficult to isolate the effects of caffeine from those of smoking and drinking alcohol. And while large doses of caffeine are associated with birth defects in lab animals, there’s no research to support this association in humans. Still, most experts recommend a conservative caffeine approach during pregnancy: cut it out entirely-or at least limit intake to about 300 mg a day, which generally equates to two to three cups of coffee. (Remember, a “cup” is 8 ounces, not the size of the mug you’re drinking from.) A cup of tea contains about 40 mg of caffeine; one ounce of dark chocolate has 20 mg.
Carefully evaluate alternative remedies
Often, herbal products are advertised as “natural” remedies for pregnancy-related discomfort, such as morning sickness, and when your stomach never feels settled, anything that promises to cure queasiness sounds fabulous. Be warned: Very few randomized, clinical trials have examined the safety and efficacy of alternative therapies during pregnancy. Many herbal and botanical products may not be safe to take while you’re pregnant or breastfeeding. Talk with your doctor before using any herbal products (even herbal teas).
Handle food safely
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