Healthy Tips for Expectant Moms

Congratulations on your pregnancy! The physicians of Magnolia Obstetrics & Gynecology are happy to accompany you on your wonderful journey and know that it will be filled with many new experiences. We offer the following tips to help ease your mind on some of the questions you may have about what is happening with you and your growing little one.

What should I eat to help keep my baby healthy?

By eating a variety of foods, you should be able to get all the nutrients that you need. Remember to drink approximately 12 (8 fluid ounce) glasses of water per day.

Your daily meal plan should include:

• 3 cups of low-fat or fat-free dairy foods
• 3 cups of vegetables
• 2 cups of fruit
• 5-7 ounces of grain (whole grain bread, cereal or pasta)
• 5-6 ounces of protein (lean meat, fish or poultry)

Avoid:

• Alcohol and tobacco
• Excessive caffeine
• Some types of herbal tea
• Raw or uncooked meat
• Fish that is high in mercury such as: shark, swordfish or king mackerel
• Unheated hotdogs, luncheon meat and other uncooked deli meats
• Soft serve yogurt
• Raw or unpasteurized milk
• Bleu cheese

What exercises are recommended during pregnancy?

Low-impact exercises such as swimming, walking, stationary bicycling and yoga are typically good choices during pregnancy. It’s important to avoid exercises that can cause any jerking motions such as snow skiing, water skiing and horseback riding.

When exercising:

• Don’t wear tight clothes
• Breathe deeply
• Drink a lot of water
• Keep heart rate under 140 beats per minute
• Rest frequently
• STOP if you experience any vaginal bleeding, dizziness, faintness, shortness of breath, contractions or nausea.

You should always check with your personal physician before beginning any exercise program.

What can I do about morning sickness?

Everyone’s body is different. You may want to try the following to see if they will work for you:

• Eat 6 small meals/snacks a day.
• Keep crackers and pretzels at your side, as they are easy to digest and can ease the nausea.
• Choose to drink water instead of other beverages.
• Drinking ginger ale may improve nausea.
• Eat low-fat foods as high-fat foods can make nausea worse.
• Avoid greasy, fried, fatty foods.
• Avoid sugary substances.

The clinicians of Magnolia Obstetrics & Gynecology offer women the unique care they deserve by putting their patients at ease, taking the time to listen and sharing in the special moments of their patients' lives--like childbirth. To schedule an appointment, call (985) 230-7650 in Hammond or (225) 664-3948 in Walker.

To learn more about what to expect during your pregnancy, visit our Classes for Families & Children page for a list and description of classes available.