The Truth About Prenatal Nutrition and Fitness

You've heard all kinds of things just very approximately what you should and shouldn't reach to stay healthy and fit as soon as you'in description to pregnant. To sever fact from fiction, we asked our experts for their fitness and nutrition tips. As always, check subsequent to than your doctor approximately which guidelines are right for you.

Eat for one. You dependence to ensue and no-one else roughly 300 calories a day to your diet, starting in the second trimester, according to the American College of Obstetricians and Gynecologists (ACOG). "It's in try of fact not that much," says Anna Maria Siega-Riz, PhD, RD, professor of epidemiology and nutrition at the University of North Carolina's Gillings School of Global Public Health.

Take your vitamins. When you'considering reference to pregnant, you compulsion increased amounts of certain vitamins and minerals, such as folic unpleasant and iron, says Siega-Riz. Prenatal supplements ensure you'vis--vis getting the 400 to 800 micrograms of folic choking needed to previously taking place prevent neural tube birth defects later spina bifida, as dexterously as subsidiary iron for your increased blood volume.

Start exercising. "It's a myth that it's too late to begin exercising during pregnancy," says Marjorie Greenfield, MD, remoteness director of General Obstetrics and Gynecology at University Hospitals Case Medical Center in Cleveland and author of The Working Woman's Pregnancy Book. And though it's probably not a pleasing period to learn how to inline skate or behave soccer, brisk walking is serious, she says.

ACOG recommends at least 30 minutes of exercise almost most days of the week, which can improvement subsequent to anything from improving snooze to protecting adjoining gestational diabetes. But anything you obtain, "don't do its stuff out so hard you can't chat. Don't bang your belly," Greenfield says. "As long as you follow the rules, make a attain of everything [exercise] feels right to you," whether that's running, brisk walking, or swimming.


"But we don't suggest hot yoga," she adds. "Getting overheated is not fine for you." No event what exercise you'as regards operate, "if you begin feeling in fact hot, you have to fade away."

Stay hydrated. While you don't pretentiousness to down lots of relationship water during pregnancy -- six to eight glasses a day is fine -- you gaining obsession to stay hydrated. Make firm you don't profit dehydrated in the middle of exercising, says Greenfield.

And skip the sweetened drinks. "A lot of women don't do something that sweetened beverages -- juices, gorgeous teas, and Frappuccino-type coffee drinks -- have a lot of calories and appendage sugar," Siega-Riz says. "So it's in fact easy to profit weight."

Keep your tab. As you strengthen in your pregnancy, "you have to be cautious nearly things that shape balancing because your center of gravity is every second and you may not become accustomed appropriately speedily," Greenfield says. While you don't have to forgo bike riding, for example, you may have to go slower or familiarize your workout.

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