Tips for a Healthy Pregnancy

Before you can take care of your new baby, you need to take care of yourself and your unborn child. Your first tip: As soon as you suspect you’re pregnant, see your doctor.

1. 1. Take a prenatal vitamin
   2. Exercise regularly
   3. Write a birth plan
   4. Educate yourself
   5. Change your chores (avoid harsh or toxic cleaners, heavy lifting)
   6. Track your weight gain (normal weight gain is 25-35 pounds)
   7. Get comfortable shoes
   8. Eat folate-rich foods (lentils, asparagus, oranges, fortified cereals)
   9. Eat calcium-rich foods (dairy, canned fish, soy)
   10. Eat more fish (except those high in mercury )
   11. Eat foods with fiber
   12. Don’t eat soft cheeses (unpasteurized styles like Brie and feta may contain bacteria that can cause fever, miscarriage or pregnancy complications)
   13. Eat your veggies
   14. Eat five or six well-balanced meals each day
   15. But don’t overeat. You only need 300-500 additional calories per day. Keep a food diary.
   16. Limit caffeine
   17. Drink plenty of fluids (six 8-ounce glasses of water per day)

1. 1. Don’t drink alcohol
   2. Wear sunscreen
   3. Fly smart (avoid air travel if possible early and late in pregnancy)
   4. Avoid changing cat litter (to reduce risk of toxoplasmosis)
   5. Give in to cravings – sometimes
   6. Know when to call your doctor with concerns
   7. Don’t smoke; avoid secondhand smoke
   8. Get enough sleep
   9. Wear your seatbelt
   10. Don’t take over-the-counter medications or herbal remedies without medical consultation

1. See your dentist
2. Take a pregnancy class
3. Baby sit a friend’s baby for some real-world experience
4. Tour birth facilities
5. Practice relaxation techniques daily (yoga, stretching, deep breathing, massage)
6. Don’t over medicate
7. Exercise, but don’t overdo it
8. Stretch before bed to avoid leg cramps
9. Take a picture of yourself before the baby arrives