DRINK WATER

Lots of water. 8-10 glasses a day is 64-80 ounces.

DRINK PLENTY OF MILK

Your baby and your bones need 5 glasses/32 oz. of milk a day or 1500 mg. of calcium. 8oz. of milk or yogurt or cottage cheese contains 300mg. If you are not able to drink that much milk, that is okay.

You can substitute a calcium supplement for milk: try Tums Ultra, Caltrate, Oscal, Citracal, Viactiv.

If you can drink two glasses of milk a day then you need only 3 Tums Ultra to make up the remainder of your daily needs.

PROTEIN GOAL: 8 OZ OF MEAT DAILY

Babies are made out of water, calcium and protein. You can eat chicken, beef, turkey, fish (tuna and salmon are the best), eggs, soy. Snack on protein throughout out the day: cheese sticks, peanut butter, nuts, hard-boiled eggs, protein bars and protein drinks.

LIMIT YOUR FISH INTAKE TO 12 OUNCES A WEEK

Although you may eat fish when you are pregnant, you should limit your intake to 12 ounces per week (like two cans of tuna). Do not eat shark or swordfish: they tend to contain more mercury than may be safe during pregnancy. All fish that you eat must be cooked. Shellfish is okay.

TAKE YOUR VITAMINS

A daily prenatal vitamin prevents some birth defects and corrects anemia. Do not take your vitamin with milk or Tums or an antacid.

Consider taking and Omega-3 fish oil or DHA supplement. This can be part of many prenatal vitamins available over the counter. This oil is essential for your baby’s brain growth and may help keep your blood pressure normal.  Just one a day.

INCREASE FIBER IN YOUR DIET

To avoid constipation.  Raisin bran, apples, raw vegetables contain fiber. Products that help increase fiber intake: Metamucil, Citracel, Fibercon, Benefiber, Fiber Gummies.

LIMIT CAFFEINE INTAKE (less than 100mg or 10 ounces a day)

Avoid soda pop which may contain an acceptable amount of caffeine, but has too much salt and sugar for your healthy pregnancy.

DON’T SMOKE

Smoking damages your baby’s brain development by significantly diminishing blood and oxygen flow to the uterus for an hour after every cigarette. Cut down and quit. Nicotine lozenges or gum may be helpful. Do not use nicotine patches.

WEIGHT GAIN

The average weight gain for pregnancy is 20-35 pounds. You may gain more or less, if you are under or overweight at the beginning of your pregnancy. Do not think of it as eating for two, but you will need to eat approximately 15% more than prior to pregnancy.

SLEEP AT LEAST 8 HOURS A NIGHT

Wind down an hour before bed. Take a warm bath. Try hot tea, meditation, reading. Avoid caffeine after noon. On your day off sleep til you wake up. Listen to your body. Most pregnant women would benefit from an afternoon nap. Rest revives you, boosts your immune system and gives your body the energy to grow a healthy pregnancy.

EXERCISE FOR 20 MINUTES, THREE TIMES A WEEK

Exercise that raises your heart rate will burn calories, strengthen your muscles, make your bowels work better, improve your sleep and sense of well-being.

Try a brisk walk, bicycle, swim. There is no need to do high impact exercise such as jogging during pregnancy. Don’t forget to warm up, cool off and drink lots of water. Keep your heart rate under 150.