Eating for Pregnancy was written to inform you of your specific nutritional needs before, during, and after pregnancy, and to give you delicious, easy ways to meet them—whether you are cooking at home, lunching at your desk, or on bed rest. Looking at the nutritional math of pregnancy is admittedly daunting, and meeting all of the daily dietary goals is indeed a challenge. But there is certainly more to a healthy pregnancy than consuming the perfect amounts of calcium and iron. Aim for balance. Combine a healthy eating plan with exercise and relaxation to make your prepregnancy months and pregnancy a healthy and enjoyable time.
Gold star for planning ahead. Even before that magical moment of conception occurs, getting your beautiful body in prime condition is the best path forward for a healthy baby. Considering that more than 50 percent of women don’t plan their pregnancies, living a healthy lifestyle during your childbearing years is a fantastic guarantee that if conception occurs, your body is ready.
As you read this, you might be on your first day of actively planning to conceive, or you might have been trying for a few months, a year, or even longer. We know that the waiting game of tracking monthly ovulation with a thermometer and/or a phone app can be tedious and frustrating. But hang in there, because this is an excellent opportunity to get your body in the healthiest shape possible. We’ve got a whole section on preconception just for you. Please see here to 72. We’re with you every step of the way!
Congratulations! There is nothing quite like a positive pregnancy test to focus your attention on your lifestyle and eating habits. You will soon learn to share your body and your life with another human being who is totally dependent on you. Suddenly, you realize that everything you eat and drink and do with your body can directly affect the new life you are carrying. And, if you’re like most mothers-to-be, this profound realization makes you want the best for your baby.
If this is your first pregnancy, you’re in for an amazing journey. If you’ve been pregnant before, you know much about what lies ahead, but as you have probably been told, every pregnancy is different. The bottom line is that pregnancy is hard work. Some women have it harder than others, such as those carrying twins (or more!), women with diabetes or other complications during pregnancy, and women struggling with depression and anxiety.
Please remember that countless women have gone before you and countless more will follow; however, at this moment in time—we’re focused on you! Your pregnancy is the most important thing in your life right now. We’re here to guide you and to cheer you on. To be your companion at the grocery store, in the kitchen, and when you have a question about your nutritional needs.
Inhale. Exhale. And, relax. Think positive thoughts. We believe in you. Learn to trust your body. In the end, whether your pregnancy was meticulously planned, medically coaxed, or happened by surprise, one thing is certain—your life will never be the same. As a new mom, you’re about to experience a special kind of love that surpasses all others on this planet. Mom + Baby. There is no stronger bond, and it begins in the womb.
• Consult your doctor or care team if you think you may be pregnant, or if your at-home pregnancy test is positive.
• Quit smoking, stop drinking alcohol, and strictly limit or give up caffeinated beverages, including coffee, tea, and soft drinks.
• Inform your doctor of any prescription, over-the-counter, and/or illicit drugs you are taking.
• Reevaluate your eating habits. Do you skip breakfast? Eat fast food for lunch? Graze on junk food for dinner? Please inform your care team of any dietary concerns, food allergies, or medical conditions that may affect nutrient absorption. You may need additional supplements or a customized eating plan.
• Get moving. Exercise will help you maintain an appropriate pregnancy weight and can help prevent gestational diabetes1 and gestational hypertension.2 Exercise will increase your energy and can help overcome insomnia, stress, anxiety, and depression. It can also help alleviate gas, heartburn, and constipation. Recruit your partner, significant other, family member, friend, or co-worker to keep you motivated.
• Eliminate as much stress as possible from your work and home environment. Carve out time to unload and detox. This will keep you emotionally stable when your hormones play tricks on you. Take a minute or two to think about tools you can use to de-stress. Is it music, meditation, a walk, exercise, yoga, a nap, movie, phone call, date night, or connecting with friends?
• Get plenty of rest. Pregnancy fatigue is in a class of its own. Don’t fight it. Your body needs the extra sleep for a reason. Plan a fatigue schedule for added downtime, especially during the first and third trimesters. During the first trimester, the increased level of progesterone causes sleepiness and shortness of breath, and during the third, carrying the extra body weight often increases fatigue. Aim for eight hours of sleep at night and take short naps with your legs elevated during the day.
• Pregnant women should be aware of certain dangerous food-borne illnesses and take precautions to avoid them. These include listeriosis (see here), toxoplasmosis (see here), E. coli (see here), and salmonellosis (see here).
• Limit your consumption of certain large fish, such as swordfish and shark, which could potentially contain high levels of methylmercury (see here).
• Avoid X-rays, hot tubs, saunas, massages (unless they are done by a trained and certified prenatal therapist), inverted yoga poses, contact sports, and any activity that has an increased risk of falls, such as skiing.
• Finally, enjoy every day of your pregnancy as much as possible. As Rose Ann always tells her patients: You may only experience pregnancy once, so enjoy it as best you can.