Yippee! You’re pregnant. Now, how to sort through all the info available to you that can push you into overwhelm. Let me help you sort through it and give you the best tips I have for helping you have a safe, easy, and healthy pregnancy.
DIET
I remember when I was pregnant I felt like the list of foods I had to eat on a daily basis to get all my nutritional needs met was way more than I could possibly eat! Let’s make it simple, when looking into diet and nutrition programs, choose a variety of foods that are dense in nutrients. This will give you and your baby the benefit of getting all the nutrition you need. Make sure every meal and snack has a protein and a fat.
Fruits and Vegetables
Limit fruits to 1-2 servings a day as they are high in fructose. Only enjoy them after a meal or paired with a protein. Eat the rainbow. Eat a good variety of veggies and shoot for 2 servings per meal.
Whole Grains
Eat grains with your meals but remember to eat whole grains like brown rice and keep the serving size to 1/3 of a cup or a ¼ of you plate.
Protein-Rich Food
Include protein-rich foods such as meat, poultry, fish, eggs, and nuts with every meal and snack.
Your Plate
Let’s keep it super simple. Your plate should be ½ veggies, ¼ lean, clean protein, and ¼ whole grains.
Vitamins
No one goes through pregnancy without taking a pre-natal vitamin. Most commercial brands are rather poor quality and a waste of money. The only ones I use with patients are effective and safe because they are pharmaceutical grade. Here is a link to more info and to order them at a discount through me.
Food and Drink to Avoid
There are certain food and drinks you should avoid for your baby’s wellness. It goes without saying that your overall health impacts your baby’s development.
High mercury content in seafood
Larger fish tends to have lived a longer life; thus it stores more mercury in it’s body. Large fish like king mackerel, tilefish, swordfish, tuna, and swordfish pose a higher risk. Go for small types of seafood like salmon, shrimp, cod, and sardines. Regardless of the fish choice, make sure it’s always wild caught. Don’t fall for the organic farmed fish marketing ploy. Those fish do not contain the healthy omega oils your body needs.
Raw, under-cooked, and unpasteurized food
The unborn baby is more delicate than a well-developed adult. They have less defenses against harmful bacteria and viruses. Take a break from eating raw or under-cooked fish, sushi, sashimi, ceviche, and raw shellfish.
Alcohol
Studies show that drinking during pregnancy increases miscarriage, premature birth, and low birth weight.
Unpasteurized milk, and juice
Pasteurization is the process of treating packaged and non-packaged foods with mild heat. This is to remove pathogens that are dangerous even to adults.
Sugary sodas
Research suggests that excessive amounts of sugar from sodas can affect your pregnancy. Consuming sugar and sugary drinks can also increase your risk of gestational diabetes during pregnancy.
Exercise
As a general rule, light to moderate intensity exercise is recommended, such as brisk walking and prenatal yoga. Exercise improves sleep, and reduces stress and anxiety. If you have a certain level of exercise before you get pregnant, you can continue that as long as it’s comfortable. I was very fit and active before getting pregnant so I was able to continue my routine, but I did have to modify it as my pregnancy progressed. Talk to your doctor or midwife first, so they can give you the expert advice for your particular situation
Writing Down a Birth Plan
You know what they say about the best-laid plans? Well, birth plans as the same as any plans. It’s great to have an outline of what you’d like to experience, but don’t be too attached as things will most likely change in the process. Creating a written summary of your preferences is a smart move and helps you think through the process. Remember to keep it simple. I remember mine stating that I didn’t want any cheering in the delivery room. I knew that if I heard the phrase “Good Job” it would just irritate the heck out of me. No one cheered and I had a good experience, mostly.
What Should You Avoid?
Heavy Lifting
Heavy lifting and prolonged standing can increase the chance of miscarriage or premature birth.
Toxic Cleaners
Pregnancy heightens your senses. Get someone else to help you. Cleaning agents like bleach, oven cleaners, and other cleaning products can harm you and your baby, In fact, get rid of all those cleaners for good and switch to non-toxic ones for the health and safety of your family.
Weight Gain Tracking
Weight gain tracking during pregnancy is much easier now thanks to technology. There are mobile applications that you can conveniently use to track almost every part of your pregnancy, including a weight gain tracker.
If you’re more old-school, you can keep a written diary. I kept a diary that logged not only my weight but also how I was feeling.
You are not really “eating for two” as they used to say. Take it easy on treats and overeating. You’ll be happy later when you’re working to release that gained weight. But don’t under eat either. Strike a safe and healthy balance.
Leg pain and swelling
Wear supportive shoes and also compression stockings. I was on my feet working in the clinic up until my due date while in acupuncture school. I couldn’t have made it without good, supportive shoes and compression stockings. Toward the end of your pregnancy you may have swollen feet and ankles so make sure you take time every day to rest and put your feet up. You may consult a podiatrist or a foot doctor for feet and ankle treatments.
Emotional Changes
Heck, let’s be honest, mood swings during pregnancy, menopause, and through your monthly cycle are common. Go with the flow, it will pass and change throughout your pregnancy. Get support if you need. Join a mom’s group or connect with a friend who has already been through this. Be gentle with yourself. Growing an entire human inside your body is no easy task.
Enjoy Your Pregnancy
Even though your body is going through so many changes and you have to be aware of what you eat, exercise, and getting good sleep, it’s still a magical time that should be enjoyed. Find those moments to bask in the wonder and appreciation of creating a new life.
If you need help or support, please reach out and schedule a free call with me. Let’s Chat!
