Educational Resources

Prenatal

Prenatal care is very important during pregnancy. One important step a woman can take during her pregnancy is to keep her scheduled appointments with her doctor. Additional life-style changes include:

• Not smoking and avoiding alcohol, which can cause birth defects and increase the possibility of sudden infant death syndrome
• Check with your OB provider before taking prescription and non-prescription medications or herbal supplements
• Exercising
• Eating well and including lots of fruits and vegetables in your diet

Exercise

Keeping yourself physically fit during pregnancy is always important. Moderate physical activity during pregnancy is now considered not only safe, but also extremely beneficial for most expectant mothers and their babies. Studies show that physically fit women have shorter labors and less risk of Cesarean delivery. In addition, exercise can also:

• Strengthen the muscles used in labor and delivery
• Improve your posture and relieve discomforts associated with pregnancy including back pain, constipation and leg cramps
• Prepare you for labor by increasing your endurance and building stamina
• Leave you in better shape after your baby is born

Be sure to check with your OB provider first to make sure that exercise is safe for your particular pregnancy. A variety of exercises that are beneficial include walking, swimming in shallow water, cycling on a stationary bike, calisthenics designed especially for pregnancy, golfing and relaxation routines.

Nutrition

Pregnancy is a special time in a woman's life. One of the best things you can do for you and your baby is to eat healthy nutritious foods. What you eat must supply enough protein, vitamins, minerals and calories for you and your developing baby. Even though you are "eating for two," that doesn't mean double the food.

• Examine the foods in your daily diet (See our Pregnancy and Breastfeeding Nutrition Guide)
• Make sure you are eating 300 to 500 more calories than your normal diet
• Spread your calories over the four essential food groups which include:
  • Three to Five servings of dairy products
  • Three servings of protein
  • Four servings each of fruits and vegetables
  • Nine to 11 servings from the bread and carbohydrate group
  • Drink six to eight glasses of water daily

Prenatal Vitamins

Even when you eat a well-balanced diet and choose all of the servings from the food Pyramid-Guide, it is sometimes hard to get enough vitamins and minerals during your pregnancy. Your OB provider may ask you to take prenatal vitamins in addition to eating a well balanced diet.

Weight Gain

Good nutrition and a steady, slow weight gain are a very important part of having a healthy baby. A normal weight gain during pregnancy is 25-35 pounds for most women. Weight gain is different for every woman. Your OB provider will help you determine how much weight gain is appropriate for you.