5 Lifestyle Tips for a Healthy Pregnancy

A pregnant woman needs to make the healthiest lifestyle choices possible and commit to high-quality nourishment for her body and mind, as well as for her baby.
During pregnancy, a woman’s body creates an environment in which an entire human being is formed. What could be more amazing than that?
Even in these chaotic times that we all are living through, a woman’s primary focus has to be on her physical and emotional needs in order create the best environment for the developing baby. As soon as you start considering becoming pregnant, and in the early weeks of your pregnancy, you want to be working with your family doctor and obstetrician to create the most nourishing and stable environment for you and baby. Some of the most important elements of a healthy pregnancy plan include:
- Meeting new nutritional requirements for the transformation taking place within her body.
- Limiting exposure to toxins
- Exercise to maintain strength and stamina
- Sleep
- Self-care
1. Nutrition Requirements for Pregnancy
From the first trimester through delivery of the new baby, a woman’s nutritional requirements change in order to meet the demands of the transformation taking place within her body. Sufficient and consistent intake of protein, fat, and carbohydrates (the macronutrients), and vitamins, and minerals (the micronutrients) are crucial for a healthy pregnancy. So how much does a woman need in each trimester?
For most normal-weight pregnant women (who don’t have other medical conditions or health concerns that may affect the pregnancy) the amount of calories needed per day in each trimester is approximately . . .
- 1,800 calories per day during the first trimester.
- 2,200 calories per day during the second trimester.
- 2,400 calories per day during the third trimester.
The source of calories for a woman during pregnancy should come from
- a colorful variety of fruits and veggies
- whole grains
- eggs
- legumes and nuts
- lean cuts of meat and poultry
- low-mercury fish, such as tilapia or salmon
- moderate fat dairy products
- high-quality, low saturated fats
Pregnant women who are vegetarian and vegan will have additional dietary considerations to discuss with their doctor to be sure they are meeting caloric and nutrient needs. For every pregnant woman, it’s important to try to choose foods that are organic, non-GMO, and antibiotic-free to ensure chemicals are not passed along to the baby.
Tips For Meeting Nutrition Requirements During Pregnancy
- Increase Protein Intake. Pregnant women need 75 – 100 grams of protein daily. Good sources include fully cooked fish, lean meat, poultry, tempeh; nuts and legumes (black beans, lentils, chickpeas); plain Greek yogurt or Skyr with added fresh fruit. If you find it challenging to eat high-quality sources of protein, speak with your doctor about using protein powder to make smoothies (or to add to yogurt or oatmeal).
- Choose Healthy Fats. Fat intake is vital to the development of a baby’s brain and organs. Health sources of fats include avocado, nuts and nut oils, Extra Virgin Olive Oil, coconut, eggs, low-fat plain Greek yogurt or Skyr.
- Snack on Veggies and Fruits. Eating a rainbow of fruits and veggies helps curb cravings, boost energy, and provide fiber, vitamins and minerals. It’s best to steam veggies or eat them raw.
- Stay Hydrated with H20. During pregnancy, blood volume increases. The body has to supply to replenish the amniotic fluid surrounding the baby. These place an increased demand on a woman’s body to sustain fluid levels. The best way to do this is by drinking water. Also, adequate hydration may help with morning sickness and can prevent constipation. The amount of water needed varies based on a woman’s activity level, climate where she lives, types of food she eats regularly, and other health and lifestyle factors. A good guide for water intake is to drink water equal to half your body weight in ounces. Limit intake of caffeinated and sugary beverages which can dehydrate the body. Herbal tea and fruit infused water are great options if drinking plain water is a challenge for the mom-to-be.
- Choose More Whole Grains. Carbohydrates provided by whole grains are the body’s primary energy source. Grains also provide B vitamins and fiber. Ancient Grains (such as millet, flax, farro, oat, and quinoa) are nutrient dense, excellent choices. Also, opt for fresh-baked breads (rather than packaged) as well as whole grain crackers, pasta, and brown rice.
- Eat Smaller Meals. Morning sickness, special diets, and other factors can affect a woman’s taste preferences and which foods she enjoys or can tolerate during pregnancy. Many women find eating smaller, more frequent meals is easier for managing nausea, maintaining blood sugar level, and digestion.
- Avoid Chemicals. Chemicals in processed foods, caffeine, and sugar can affect the development of the baby’s brain and nervous syste.. Try to avoid (or significantly reduce) your intake of processed and packaged foods, caffeine, and sugary snacks. If you need a caffeinated beverage, opt for green tea over soda and if you drink coffee, keep it to one cup per day.
- Supplement Carefully. A prenatal vitamin containing folate is beneficial to many women during pregnancy. A number of other supplements are considered important for mom and developing baby, based on individual needs. Some nutritional supplements, including herbs, are not safe for pregnant and nursing women. Consult with your doctor to determine what is safe and best for you and baby.
2. Limit exposure to toxins
If you live in an area with high pollution in the air or water, invest in a surgical mask to wear outdoors and a water filter for your home and water bottle. Avoid areas where smokers congregate to prevent second-hand smoke exposure. Avoid drinking alcohol during pregnancy. Always check with your doctor before taking over-the-counter medications.
3. Maintain Stamina and Strength
Exercise is essential for a healthy body and mind before, during, and after pregnancy. Aerobic exercise enhances circulation, facilitates digestion, reduces stress, supports restful sleep, and strengthens the heart and muscles. Try to take a moderately-brisk 30-minute walk, twice a day. If it’s been a while since you’ve been physically active, check with your physician about the safest way to start. If you’ve been exercising regularly or are an athlete, you may need to modify your routine to reduce the risk of strain on the pelvic muscles that support the uterus.
Yoga, which is meditation in motion, can be practiced throughout pregnancy, with modifications made as the belly grows. Specific breathing patterns used in yoga help strengthen the respiratory muscles needed when the time comes for delivering the baby. Be sure your instructor is certified to teach yoga for pregnancy.
4. Sleep More and Better
As your body changes, and the baby’s arrival date draws closer, there will be many sleepless nights. It’s important to form a consistent sleep routine and get adequate rest throughout the pregnancy. Restful sleep supports immunity, enhances resilience to daily stressors, and supports the development of the fetus. Try to keep consistent times for lights-out waking-up each day. If you have difficulty sleeping through the night, try taking a brief nap at least once during the day. Speak to your doctor about your sleep routine if you feel unrested, irritable, or unable to function throughout the day.
5. Focus on Self Care
Pregnancy brings forth emotional ups and downs along with physical shifts that take place within a woman’s body. Even if you are pregnant during the best of times, and not during a pandemic or other crisis, pregnancy is equally exciting and exhausting.
Many of the things already discussed are an essential part of self-care for a pregnant woman. Additionally, a pregnant woman benefits from participating in activities that help to reduce the normal stress and anxiety that comes along with giving birth to a baby in an unpredictable world. Some self-care strategies include:
Prenatal and pregnancy massage to nourish the muscles and organs, lowers stress, and reduces swelling. It can also help reduce back and foot pain, improve sleep, reduce emotional angst that can arise as the due date approaches. Look for a licensed massage therapist who has been trained in therapeutic massage for pregnancy.
Meditation. Whether you use an app, music, or join a meditation class, meditation has numerous benefits for mom and baby. Meditation has been shown to reduce stress, lower heart rate and blood pressure, reduce inflammation, and ease feelings of depression and anxiety.
Join a Group. A support group for pregnant women is an excellent way to build community, reduce feelings of isolation, stress, and worry. Many hospitals and community centers offer in-person and virtual support groups.
These tips are just the beginning of the many important choices some women may need to make during pregnancy. The guidance presented here is generally considered safe during pregnancy; however, every woman’s needs during pregnancy are different and should be highly personalized. Please check with your physician before starting or changing your health routine to make sure everything is appropriate for you and baby.
Resources
TheHolisticNutritionist.com “What to Eat During Pregnancy.” Posted 4 May 2016.
American Pregnancy Association. “Pregnancy Nutrition.”
The Whole Grain Council. “Ancient Grains.” Accessed 12 July 2019.https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain/ancient-grains
Bjarnadottir, A. “13 Foods to eat While You’re Pregnant.” posted on Healthline.com 17 July 2018.
MayoClinic.com “Pregnancy Week by Week: Pregnancy nutrition: Foods to avoid during pregnancy”
Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier.
“Nutrition During Pregnancy, Lactation, and Early Childhood Implications for Long-term Maternal and Child Health …” Ann Nutr Metab 2019;74:93–106
Curtis, Kathryn et al. “Systematic review ofyoga for pregnant women: current status and future directions.” Evidence-based complementary and alternative medicine: eCAM vol. 2012 (2012): 715942. doi:10.1155/2012/715942
National Sleep Foundation. “Sleep and Pregnancy.”
JohnsHopkinsMedicine. “Get a Good Night’s Sleep During Pregnancy.”
AJOG.org “Exercise in Pregnancy!”
Hinman, Sally K et al. “Exercise in Pregnancy: A Clinical Review.” Sports health (2015) 7:6, 527-31. doi:10.1177/1941738115599358
PBMCHealth.org“Benefits of Prenatal Massage.”
American Massage Therapy Association. “Pregnancy and Massage.”
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