A few weeks ago I was contacted by an OBGYN group from Columbia, Missouri, who was interested in writing a guest post for my blog about nutrition and exercise during pregnancy. I took them up on their offer to provide my readers with some expert advice. Nutrition and exercise during pregnancy are so important. The healthier you are during pregnancy the easier (in most cases) your labor and delivery are as well as your postpartum recovery. Below are some great tips from an actual OBGYN regarding food and exercise you should avoid or continue during your pregnancy. I hope you find their tips and suggestions helpful.

When women are pregnant, they usually take more interest and put more research into what they should eat and how they should exercise, and for good reason…everyone wants mom as healthy as possible over the next nine months. But there are a lot of rumors out there on what a pregnant woman should eat or avoid. Even more rumors persist on the issue of what types of exercise women can do while pregnant, or if they should even exercise at all.

These guidelines from  WHA  an OBGYN group in Columbia MO, should help dispel some of the notions about exercise and diet during pregnancy, and can hopefully give pregnant women a framework of exercise rules to work with.

Nutrition rules to remember:

Fish is OK to eat, but no more than twice a week. Also, the American Pregnancy Association advises avoiding fish that contain high levels of mercury including shark, swordfish, king mackerel and tilefish. Fish from contaminated lakes and rivers may be exposed to industrial pollutants and should also be avoided, the American Pregnancy Association advises.

Caffeine is actually OK too, but limit that intake to no more than twice daily.

The list of foods to avoid includes unpasteurized cheese, smoked seafood, raw shellfish and raw eggs and Pate.

Exercise guidelines include:

First of all, women should continue exercising while pregnant, as long as they feel up to it. Exercise can keep mother healthy during the pregnancy and can help make the labor and delivery process easier.

While continuing exercise is good, women are not likely to have the same energy level and should pay attention to what their body is telling them. You should make sure to drink plenty of water – more than you would have before you were pregnant.

Also, take some breaks during the exercise routine. Some women use a general rule of thumb while running or walking that they should not maintain a speed that is so intense they could not hold a conversation while doing it.

For women exercising for the first time, low impact cardiovascular routines are encouraged. Many yoga clinics or instructors offer yoga specifically for pregnant women.

Water aerobics are another healthy form of exercise for women.

In terms of exercise to avoid, pregnant moms should avoid activities that are more likely to make them fall down. Contact sports should be included in that list. Also, avoid exercising to the point where you lose your breath. (This is where the rule about being able to talk while exercising can help you.)

Heavy weightlifting that could strain your back should also be avoided.

It is tempting in early pregnancy to just give into temptation and eat whatever you are craving (especially if you aren’t able to keep much of anything else down) and to give in to the urge to lay around and do nothing because you are just so darn tired all the time.  However, a recent study conducted by the health management company, Kaiser Permanente, discovered that women who put on 7 or more pounds during their first trimester had an 80% higher risk of developing gestational diabetes later in pregnancy.

The more weight you gain early in your pregnancy the more weight you will gain through your whole pregnancy.  Weight gain increases the further into the pregnancy you go, so if you pack on the pounds in those first 3 months you could find yourself in trouble later in your pregnancy.  It is important to talk to your doctor or midwife about what your weight gain expectations should be, they vary from woman to woman and depend in large part on whether you started out your pregnancy below average, average or above average in weight.

There are a few things you can start early in your pregnancy that will not only help you avoid packing on too much weight early in your pregnancy but will also help you throughout your pregnancy if you keep them up:

• Exercise. Even if it is a just a brisk walk in the evening it will help keep you active during your pregnancy which will in turn help feel better, gain less weight and have more energy throughout your pregnancy.  Be sure to talk to your doctor before starting any exercise routine.
• Keep a food journal.  This can also be helpful if you are suffering from morning sickness to help identify those foods which help and those that make you ill.  Keeping track of the food you take in will help you make better choices, especially if you weren’t a very healthy eater before you became pregnant.
• Eat small meals and supplement with small snacks.  Eating throughout the day will help curb your nausea and will also, if you make healthy choices, help you control your weight gain.
• Make healthy choices.  Avoid high fat, high calorie, high sugar foods.  Choosing lots of fresh foods like fruits and vegetables, whole grains and lean meats will be good for your growing baby and will help you control your weight gain.

You should never diet during pregnancy or overdo it when it comes to exercise.  Weight gain is a part of pregnancy.  The key is to make healthy choices and stay active so that you gain a healthy amount of weight during pregnancy.  Talk to your doctor about what kinds of exercise you are cleared for.  If you aren’t sure about what constitutes a healthy diet for a pregnant woman ask your doctor for a referral to a nutritionist so you can have a guide in making the right choices.

During pregnancy there are, of course, the obvious things you need to avoid, like drugs and alcohol.  For the most part though, things in your life can stay fairly normal.  You can carry on like usual eating the foods you love, exercising, etc.  That being said, there are a few other things that are big no-no’s for pregnant women.  Things that need to be avoiding during pregnancy for your safety as well as the safety of the little person growing inside of you.

Things to avoid when pregnant:

• Contact Sports –  You can continue exercising during pregnancy (unless advised not to by your doctor) but that doesn’t mean you can still do everything you could before you got pregnant.  If you partake in contact sports like kickboxing, martial arts, skiing, football, soccer, etc you should stop during you pregnancy.  The risk of injury to yourself and your fetus is too great with these activities.  Talk to your doctor about what sports are considered safe for you during pregnancy.
• Hot tubs and Saunas – Water activities are great for pregnant women.  Swimming and water aerobics are great ways to get your exercise without feeling the extra weight and pressure from the pregnancy.  However, it is not safe to use the hot tub and sauna at your local pool (or any where for that matter).  The high temperatures are unsafe.  A rise in your core body temperature can lead to fetal abnormalities.
• Raw Seafood, Sushi – Seafood, if cook and eaten in moderation, is considered safe during pregnancy.  However, sushi is not.  Raw seafood can carry parasites which could cause you to become ill or affect the fetus.  So if you have a hankering for seafood go for the cooked variety and skip the sushi.

For the most part the list of things you need to avoid is usually short.  There are more things you can continue doing versus those you need to avoid.  Be sure to talk at length with your doctor early in your pregnancy to determine what is considered safe and what you should avoid.  Be prepared for things to change during your pregnancy.  If complications arise your doctor may add a few things to that list of things to avoid.

For many people, women and men alike, caffeine is absolutely essential to their day.  Going without their usual cups of coffee or tea or soda throughout the day is out of the question.  However, for pregnant women, or women trying to conceive, caffeine may not be safe.  You should talk to your doctor about your caffeine consumption early in your pregnancy and determine if you need to make changes.

Caffeine is a stimulant and a diuretic.  As a stimulant it elevates your heart rate and your blood pressure, both of which can have a negative effect on your pregnancy.  Also, as a diuretic caffeine causes your to urinate more frequently, affects your bodies ability to absorb calcium and iron and decreases your bodies fluid levels which can lead to dehydration.  Several studies suggest a link between caffeine consumption and an increase risk of miscarriage and preterm births.  Although there is no hard and fast rule when it comes to caffeine consumption during pregnancy most doctors recommend that you stay away from caffeine if you can, and if you must consume some caffeine you should limit your intake to less than 200mg (or about 2 regular cups of coffee) per day.

Many people forget all the things that caffeine can be found in and think mostly about coffee when thinking about caffeine.  However, caffeine is found in all sorts of products including coffee, tea, hot chocolate, lots of sodas, chocolate, ice cream and some pain relievers like Excedrin.  So when you are trying to avoid caffeine be sure to remember it is in a lot more than you think.

If you are a big coffee drinker be sure to talk to your doctor about his or her recommendations regarding caffeine consumption during pregnancy.  When we are caring for this tiny life growing inside of us we want to do everything we can to give it the best start to life.  Sometimes we have to give up the things we love during pregnancy, but it is all worth it.

What you consume becomes very important during your pregnancy. Since what you eat can have an impact on the little life growing inside of you it is even more important to make sure what you eat is healthy and safe.  During pregnancy it is recommended that women eat a balanced diet high in fiber rich foods, plenty of fruits and vegetables, lots of calcium, plenty of protein and lots of water.  That being said, there are also fairly strict recommendationsg regarding healthy weight gain during pregnancy.  To help avoid putting on more weight than they should many women turn to artificial sweetners to help keep their sugar intake down.  But are they safe?

Due to a lack in research into the effects of the artificial sweetners, aspartame (marketed as Nutrasweet and Equal) and saccharin , on a developing fetus most doctors recommend that you avoid these artificial sweetners during pregnancy if you can or at the very least limit how much you consume.  The other common artificial sweetner, sucralose, marketed under the brand name Splenda, is at this time considered safe for consumption during pregnancy.

For the most part natural foods such as unprocessed meats, diary, fresh fruits and vegetables, natural sweetners like sugar and honey, and whole grain breads and cereals are your best bets for a safe, healthy pregnancy diet. If you are concerned about any of the foods you are eating, or have questions about what is safe to eat during pregnancy and what is not, talk to your doctor or midwife.  If you are worried that you are not eating healthy enough consider asking your doctor for a referral to a nutritionist for a consultation on healthy pregnancy eating habits.

A healthy baby starts with a healthy pregnancy.  Staying healthy during your pregnancy isn’t always within your control.  Sometimes complications happen that you can’t control.  The things you can control include your diet, exercise, and prenatal care.  It can be hard to stay on top of all the recommendation during your pregnancy.  Here is information on a new recommendation regarding prenatal supplements.

Research has found that iodine is important to the neurological development of a growing fetus.  Iodine is a necessary component for producing thyroid hormone, a key building block for neurodevelopment.  A deficiency in thyroid hormone can cause mental retardation.

The American Thyroid Association recommends that pregnant and nursing mothers take a vitamin supplement that contains 150 micrograms (mcg) of iodine to help them reach the recommended daily intake of 220 mcg for pregnant women and 290 mcg for nursing mothers.  You can read the full write up from the ATA here.

Pregnant and nursing mothers will need to read the label of their prenatal vitamins careful as studies have found that only about 51% of prenatal vitamins contain the recommend amount of iodine.  This, of course, may change now that the ATA is out with their new recommendations.  If you are unsure if the prenatal vitamin you are taking contains the recommended amount of iodine talk to your doctor, and be sure to also talk to your doctor if you have questions about the recommendations.

The Institute of Medicine is out with new recommendations regarding weight gain during pregnancy.  The new guidelines were developed by a group of doctors, nutrition experts and public health officials.  These new weight gain guidelines are the first in almost 20 years.

The new pregnancy weight gain guidelines for women carrying a single fetus are:

• Underweight: 28-40 pounds
• Normal Weigh: 25-35 pounds
• Overweight: 15-25 pounds
• Obese: 11-20 pounds

If you are carrying multiples you should talk to your doctor about what the weight gain is appropriate for you given your weight before becoming pregnant and how many fetuses you are carrying.

The IOM also recommends that women schedule a prepregnancy consultation with their doctor to discuss their prepregnancy weight (among other things) and if it is safe to begin a pregnancy at their current weight.  Overweight women are more likely to experience complications during pregnancy and are more likely to need a c-section.  Your doctor may recommend that you begin to manage your weight with a healthy diet and exercise before you attempt to become pregnant.

The new guidelines are similar to the previous recommendation from the IOM with the exception of the recommendations for obese and overweight women.  The new guidelines show that women going into pregnancy already overweight need to take extra care during pregnancy to avoid excessive weight gain.

As any pregnant woman will tell you it can be difficult to maintain a good, healthy weight gain.  Excercise during pregnancy (if permitted by your doctor) is a great way to both control your weight gain and stay healthy during pregnancy.  Practicing healthy eating habits is a great way as well (although it isn’t always easy to turn down that extra donut or that whole bag of cookies!!!).

Finding out you can now eat for two may seem like a free ticket to dive right into all those foods you have been avoiding to benefit your waistline.  However, like everything else with pregnancy what you eat requires some extra thought.  A healthy pregnancy is important to all of us and the food choices you make play a big role in a healthy pregnancy.  Both you and your growing baby will benefit from a healthy diet during pregnancy.

There are a few things that you should avoid during pregnancy as they are harmful to both you and your baby.  Be sure to talk to your doctor early in your pregnancy about your eating habits and what you should be avoiding based on your specific pregnancy.

Eating for Two: The Don’ts:

• Don’t drink alcohol during pregnancy.  No amount of alcohol has been deemed safe during pregnancy.
• Don’t eat raw fish or meat.
• Don’t overdo it on the caffeine, try to keep it under 2 cups a day.  Most doctors will advise that it is OK to drink caffeine in moderations during pregnancy, however, you should make sure it is OK for you.
• Don’t drink herbal tea.  There have not been any studies done on the effects of herbs on the growing fetus.  Also, some herbs consumed in large doses have been found to cause contractions and may lead to miscarriage.
• Don’t take any nutritional supplements without first consulting your doctor.
• Don’t eat fish high in mercury, including: swordfish, shark, king mackerel and some tuna.
• Don’t drink unpasteurized milk or eat cheese made with unpasteurized milk, including: brie, feta, blue cheese or camembert.
• Avoid cold cut meats as they can carry food born illnesses.

Early in your pregnancy your doctor will likely have a conversation with you about all the things you need to avoid during your pregnancy.  If he or she does not bring it up be sure to ask.  The more you know the easier it will be to make wise food choices.  See my recent article on The Do’s of pregnancy eating for all the good things you can eat during pregnancy

Finding out you are pregnant and can now “eat for two” may sending you flying to the cupboard to eat a few extra cookies or enjoy that bag of chips you have been avoiding, or send you out the door to McDonald’s for a Big Mac and extra large fries!  However, you may want to give your food choices a little more thought.   Although you are eating for two it is important to make healthy food choices during pregnancy.  A pregnancy that includes a healthy diet is a benefit to both mother and baby.

Healthy eating habits developed during pregnancy mean it will probably be easier for you to lose the baby weight after your little one arrives.  You are also less likely to gain too much weight during pregnancy, which can lead to complications.  Plus, that growing life inside of you needs all those good nutrients to grow big and strong.

Eating for Two Do’s:

• Eat a variety of foods at meal and snack times including: fruits, vegetables, low-fat dairy, lean proteins, and whole grains.
• Take a daily prenatal vitamin.  Talk to your doctor about which one he or she recommends for you.
• Watch your calorie intake.  It is recommended that pregnant women consume an additional 300 calories per day during pregnancy.
• Limit the portion size and amount of high fat foods and sweets you consume.  Indulge a little but be mindful of how much you are eating.
• Add a little extra fiber to your diet to help prevent constipation (a common problem during pregnancy).
• Drink plenty of fluids (especially water).  It is very important to stay hydrated.

Be sure to talk to your doctor about any special needs you may have with your pregnancy diet.  He or she will be able to advice you on what foods are OK for you to eat, how much weight you should gain during pregnancy, and any other special instructions.

One thing I did during my pregnancy was to make sure I had plenty of healthy snacks at work with me, things like fruit, crackers, granola bars, cut up fresh veggies.  I was able to avoid eating a lot of high fat, high calorie snacks by planning ahead

During pregnancy, while your baby is developing, protein plays a crucial role in your diet. Most prenatal caregivers and nutritionists recommend that you include 3 servings of protein per day in your diet, for a total of about 75 grams. If you are a vegetarian you know that finding enough protein rich foods can sometimes be a bit of a challenge. Being a pregnant vegetarian it becomes all the more important to find those protein rich foods.

Here are a few foods to consider including in your diet to help ensure you are getting enough protein. Talk to your prenatal caregiver if you have questions about your diet and what foods you should include and avoid.

Dairy:

• Milk. About 3 8oz glasses of milk per day will give you 25 grams of protein.
• Cottage Cheese. 1 cup will provide 25 grams of protein.
• Cheese. 3 oz of cheese will provide 25 grams of protein.
• Yogurt. 2 cups of yogurt will give you 25 grams of protein.

Legumes:

• Beans. 3/4 of a cup of beans, lentils, or peas will give you about 15 grams of protein.
• Tofu. 4 oz of tofu will provide about 15 grams of protein.
• Soy dairy. 1.5 cups of soy milk or 3 oz of soy cheese will provide about 15 grams of protein.
• Vegetarian “meat” including garden burgers, hot dogs, or chicken. Read the label for the protein content.

Grains:

• Whole wheat pasta. 3 oz will provide about 15 grams of protein.
• Whole grain cereal. About 2 cups will provide 15 grams of protein.
• Whole grain bread. 4 slices will give you about 15 grams of protein.
• Couscous, bulgur, buckwheat, quinoa. 1/2 a cup will provide 15 grams of protein.

Nuts and Seeds:

• Nuts (walnuts, pecans, almonds, etc). 3 oz will provide about 15 grams of protein.
• Seeds (sesame, sunflower, pumkin, etc). 2 oz will give you about 15 grams of protein.
• Flaxseed. 1/2 cup will provide about 15 grams of protein.

By including a few of these great protein options per meal you can ensure you meet the recommended daily intake of protein. Always read the labels so you know what contains protein and what does not. If you are worried that you may not be getting enough protein talk to your doctor.