Exercise & Nutrition for Mothers-to-Be

By Christina Chung, M.D., OB/GYN

As your baby grows, your body will go through major changes. Diet and exercise can help you have the healthiest pregnancy possible.

Eating for Two

Whether you're planning or expecting a baby, good nutrition is crucial to having a healthy baby.

• Take folic acid (vitamin B) before and during pregnancy to help prevent birth defects.
• Do not drink alcohol. It affects fertility and causes birth defects.

During your pregnancy, you will gain about 25 to 35 pounds and need about 300 additional calories a day.

Recommended Daily Menu:

• 6–11 servings of cereals, bread, pasta and rice
• 3–5 servings of vegetables
• 2–4 servings of fruits
• 2–3 servings of milk products
• 2–3 servings of meats, poultry, fish and beans
• 6–8 glasses of water

Foods to Avoid

Avoid junk food, which is full of fat and sugar. It provides few nutrients to maintain your health and nourish your growing baby. Also avoid caffeine, which causes more frequent urination and more intense mood swings, and interferes with absorption of iron.

Important Minerals

As baby grows and draws more nutrients from mother, many women require calcium and iron supplements to maintain adequate levels for their own health.

Staying Fit

Today, we know that most women can remain active during their pregnancy. The key is to consider your pre-pregnancy fitness level, and always consult your physician before starting an exercise program.

If you were fit and active before conceiving, you can probably continue your fitness regimen at a lower intensity level. (If you previously ran five miles, you may need to cut back to two to three miles.) If you did not exercise regularly prior to pregnancy, you can still benefit from exercise, but start slow and consult your doctor first. Also, consider the following:

• The additional weight of pregnancy affects your balance. Be careful.
• Don't exercise on your back or stand in one position for extended periods – it decreases blood flow.
• Do non-weight-bearing activities.
• Use smooth, non-jarring movements.
• Don't become overheated.
• Take a five-minute warm up and cool down.
• Drink plenty of water during and after exercise.

Exercise, at any level, contributes to a healthy pregnancy and a faster recovery.

Kapi'olani offers a Free Pregnancy Class for couples planning or expecting a baby. To learn more, or for help finding a doctor, call (808) 535-7000 or click here.