Diet & Exercise
This is an exciting, and sometimes nerve-wracking, time in your life. Whether this is your first pregnancy or your last, our dedicated team is here to support you. We are committed to providing personalized, high-quality care that exceeds your expectations. Our staff is ready to listen to your concerns, answer your questions, and build a partnership with you to guide you through this life-changing experience. We encourage you to be an active participant in your prenatal care and to involve your family and partner along the way.
Diet During Pregnancy
Having a balanced diet will help support and grow your baby, your placenta, and the extra blood that you need to help you have a healthy pregnancy.
You are what you eat (or at least your baby is what you eat). Try to stick to healthy foods and limit the amount of processed “junk food” you eat. Fresh or frozen fruits and vegetables should be a regular part of your diet. Avoid excessive sweets and empty calories.
Pregnancy is not a time to overeat, but it is also not the time to diet. In general, you should eat about 300-500 more calories per day than the normal recommended amount. (For non-pregnant women, this is usually 1800-2000 Calories/day). Eating small frequent meals can help you feel better throughout the day.
We ask that you look at www.choosemyplate.gov to see what a healthy meal should look like. There are also multiple recipes and examples of healthy proteins and complex carbohydrates to help you make appropriate choices. If you are unsure if what you are eating is appropriate, we may have you fill out a diet log/diary and go over this with you at one of your appointments. You can feel free to do a log/diary for your own knowledge of how you are eating.
Unpasteurized dairy products — These may contain Listeria (a potentially harmful bacterium). Raw milk and some soft cheeses like feta, goat, and brie may not be pasteurized. Raw eggs should be avoided as well.
Raw meats — Be sure your beef, chicken and pork or other meats are cooked thoroughly. Red meat should be medium well to well done. This includes raw seafood.
Tilefish, Shark, Mackerel, and Swordfish— The FDA has recommended you limit your fish and shellfish consumption to 12 ounces weekly. There are some concerns about the amount of mercury found in commercial fish. Canned light tuna contains less mercury than white albacore tuna. Wild caught Salmon and Halibut are fine, just keep your consumption to 12 ounces per week.
We recommend that you take a prenatal vitamin during your pregnancy. Make sure that the vitamin you choose has at least 400mcg of folic acid and includes calcium. You should take 1200mg of calcium daily. This can be combined from your diet and prenatal vitamin. If your diet is low in calcium, you may take a supplement as well.
We may prescribe extra iron to be taken during your pregnancy. When taking iron, take it with a Vitamin C or a glass of orange juice to help your body absorb it. Do not take it with a cup of coffee because caffeine decreases the absorption of iron.
Remember to take your prenatal vitamin with food. Nausea is a common side effect of taking vitamins, especially on an empty stomach. You can also take them in the evening before bed to help prevent nausea.
Please do not take any additional supplements INCLUDING HERBS without first talking to your provider to see if it is appropriate in pregnancy. There are many over-the-counter herbal supplements that are not okay in pregnancy.
To prevent nausea, take your prenatal vitamin with food or in the evening before bed. Please consult with your provider before taking any additional supplements, including herbs, as many over-the-counter options are not safe during pregnancy.
How much weight should I expect to gain in pregnancy?
This is a question that we often get from our expecting mothers. The table below provides the most accurate information available. Depending on your Body Mass Index (BMI), you may need to gain more or less weight during pregnancy. We will calculate your BMI at your initial visit.
| Pre-pregnancy Weight Category | Body Mass Index* | Recommended Range of Total Weight (lb) | Recommended Rates of Weight Gain¹ in the Second and Third Trimesters (lb/wk) |
|---|---|---|---|
| Underweight | Less than 18.5 | 28–40 | 1 (1–1.3) |
| Normal Weight | 18.5–24.9 | 25–35 | 1 (0.8–1) |
| Overweight | 25–29.9 | 15–25 | 0.6 (0.5–0.7) |
| Obese (includes all classes) | 30 and greater | 11–20 | 0.5 (0.4–0.6) |
*Body mass index is calculated as weight in kilograms divided by height in meters squared or as weight in pounds multiplied by 703 divided by height in inches.
¹Calculations assume a 1.1–4.4 lb weight gain in the first trimester.
Modified from Institute of Medicine (US). Weight gain during pregnancy: reexamining the guidelines. Washington, DC. National Academies Press, 2009 ©2009 National Academy of Sciences
Eating a balanced, low sugar/low fat diet will help you reach your ideal pregnancy weight. Remember, you will need to consume an average of 300 extra calories/day during your pregnancy. Be mindful that not all calories are created equal. “Empty calories” or those with low nutritional value (Ex: processed foods, white bread, fast food, soda, etc) will cause excess weight gain without providing the building blocks of nutrition your baby needs to grow properly.
Please do not hesitate to ask us any nutrition/dietary questions. We are here to help you have a happy, healthy pregnancy.
| Component | Estimated Weight |
|---|---|
| Baby | 6.5–9 lbs. |
| Amniotic Fluid | 1.5 lbs. |
| Uterus | 2 lbs. |
| Heavier Breasts | 2–3 lbs. |
| Additional Blood Volume | 3–4 lbs. |
| Increased Fluids | 3–4 lbs. |
| Fat Storage | 6–8 lbs. |
Exercise
Exercise is recommended for most pregnant women. Studies have shown that women who exercise regularly during pregnancy, tolerate their pregnancy, delivery and recovery better than women who do not exercise. Even if you do not exercise regularly right now, beginning a light program will help you.
Be aware that your exercise tolerance generally drops as your pregnancy progresses. Don’t “fight through the wall” if you start to get fatigued. Take the opportunity to rest and re-hydrate. Listen to your body!
We recommend you avoid exercising in extremely hot or humid places (hot yoga) or in low oxygen environments (scuba diving or extreme mountain climbing). Don’t exercise on an empty stomach and make sure you hydrate! Avoid abdominal crunches or sit-ups in pregnancy. Core work is okay but avoid over-using your abdominal muscles.
If you are exercising, make sure you are feeding your body well! You will want to add 100-200 calories of high-quality, nutritious food to your diet for every 30 minutes of exercise you do.