How Do I Take Care of Myself in the Early Stages of Pregnancy?

Diet

• Eating a balanced diet during pregnancy can minimize the chances of birth defects and decrease the chances of excess weight gain which can cause discomfort and potentially serious side effects, such as gestational diabetes. A woman needs approximately 300 extra calories per day during her pregnancy, and it is important that these calories are derived from healthy sources. Developing good diet habits during the early stages of your pregnancy is important for your developing baby.

  The March of Dimes has listed a nutritionally balanced sample diet. It recommends six ounces of whole grains per day; two to three cups of vegetables including leafy greens for folic acid; one to two cups of fruits or fruit juice; 3 cups of dairy products; and five to six ounces of protein. Supplement this diet with a balanced prenatal vitamin supplement.

Foods to Avoid

• Hand in hand with the subject of diet is the list of foods to avoid during your pregnancy. The March of Dimes recommends that pregnant women avoid unpasteurized juices, milk products, and cheeses due to the possibility of food poisoning (listeriosis) caused by a bacteria known as listeria. Avoid fish high in mercury, such as tilefish, shark and king mackerel.

  When pregnant, it is very important to consume meats that are thoroughly cooked to reduce the risk of food-borne illnesses such as E. coli, listeriosis and salmonellosis. Avoid meat that is rare and raw eggs.

Exercise

• Keeping fit during pregnancy can be difficult, especially given the restrictions of a burgeoning belly. Women who have already followed a regular exercise program may find that they need to tone down their exercise routines during pregnancy; however, pregnant women can all benefit from a gentle exercise routine. It helps to prepare the body for giving birth and reduces the risk of muscle strain.

  The American Pregnancy Organization recommends that a physician clears all exercise routines before they're begun. Avoid contact sports and restrict weight lifting routines to avoid muscle strain. Place emphasis on improving muscle tone, concentrating on the upper body and abdominal muscles. Since joints are more lax during pregnancy, take care to avoid strains by wearing supportive shoes and avoiding unstable or rocky terrain when walking, running or cycling. When properly followed, an exercise routine can help strengthen the muscles you will need in later pregnancy for support and comfort, leading to a healthier and more comfortable pregnancy.