Healthy Pregnancy Tips for Expecting Moms

Pregnancy can be one of the most stressful times in a woman’s life. Am I doing everything I can for the health of my unborn baby? Can I do more to keep my body healthy and strong to house my child and prepare for the birth? Several local professionals and moms talk candidly about how to maintain a healthy pregnancy.

Healthy Foods:

Shawnee Mission Medical Center’s registered dietitian Shelly Buehler reports most of her counseling for pregnant women isn’t different than educating non-pregnant women. “Pregnancy does place higher nutritional demands on mothers, but overall healthy eating can meet those demands.”

Buehler says, “Women need to focus on high nutrient value and want to avoid empty calories. Lots of fruits and vegetables are essential to mom and baby, and the higher calcium requirement can be achieved by increasing dairy.” Buehler also points out that a 300-calorie-per-day increase is sufficient for expectant moms. “The idea of eating for two is not accurate.”

Jodi McAree, Kansas City, MO, mom, says “I was a vegetarian until I became pregnant. But I could not get enough protein - my body craved it. I also consumed a big range of vegetables. I only had one diet drink a day and then switched to caffeine-free.”

Vitamins and/or Supplements:

Dr. Evelina Swartzman, MD, a Kansas City OB/GYN at Women’s Health Associates, suggests a prenatal vitamin containing folic acid. “Folic acid is most important, for it has been shown to reduce birth defects,” Swartzman says. “We recommend 1mg of folic acid per day, but patients need to discuss the dosing with their own doctor.”

She also states that women who are planning to get pregnant should be on prenatal vitamins one month before trying to get pregnant.

“DHA (fish oils) are recommended for pregnant women to help prevent neurological problems with the baby, according to Dr. Swartzman. Calcium (1,200 -1,500 mg/day) is another essential for baby’s growth and mom’s health. “This dose may be hard to absorb all at once, so she needs to break it down into multiple doses throughout the day, if she’s not getting enough calcium through food,” Dr. Swartzman says.

Kansas City mom Teresa Pruett-Epp shares her experience. “I did have some major nausea with this pregnancy and had to add vitamins very slowly to my diet. I am now taking the Whole Foods brand prenatal vitamins, fish oil pills and vitamin D. These were suggested by my midwife.” Then she jokes, “ I swear if I add one more vitamin to my diet I won't even need to eat.”

Activity During Pregnancy:

Dr. Swartzman says activity is important for the health of mom and baby. She emphasizes it has benefits for “emotional health” as well. If approved by the medical provider, “Anyone who is already active can continue to exercise at the same level as they were, but watch the heart rate,” Dr. Swartzman advises. “If you are huffing and puffing and can’t talk, then you need to slow down. Listen to your body.”

If you were not active before the pregnancy, low-impact walking and some light weight lifting can be helpful. “It is important to start slowly, but women can exercise all the way up until delivery, unless there are complications,” Dr. Swartzman says.

Robyn Haas, Leawood mom of three, says, “My exercise regime was non-existent during my pregnancies. If I had just exercised more during pregnancy, I wouldn't have had to work so hard getting my body back in shape after my children were born. Of course I knew that I needed to exercise more during my pregnancies, but somehow each time I fell into a sedentary routine that was hard to break out of once the weight started piling on.”

Proper hydration:

Buehler says pregnant women need at least 6-8 cups of fluid a day. This could be water or decaffeinated products. She also suggests adding more milk to diet--4 cups of milk a day--and recommends avoiding caffeine or at least greatly limiting it.”

Buehler says she also advises patients “to eat the fruit, instead of the juices” to absorb more nutrients and fiber out of them.

Recommendations for H1N1 and Seasonal Flu Shot:

Dr. Swartman recommends the seasonal flu and H1N1 injections for her patients: “Definitely for pregnant women because they have a greater risk for getting these illnesses.” Visit with your doctor on what is best for you.

The main thing is to listen to your body if you are trying new suggestions by the medical community. If something doesn’t feel right, stop and call your provider because no one knows your body better than you do!

Stacey Hatton is a pediatric RN, freelance writer in Overland Park and mother of two precious preschool girls.