Tips for a Healthy Pregnancy:
Take Good Care of Your Baby

From day one of your pregnancy, when a sperm and egg unite to form one cell, to month nine, when more than 2 trillion cells combine to make your baby, everything you do and eat directly affects your child. Taking special care of your body before and during pregnancy can help you and your baby develop healthfully.

Eating for One-Plus
Eating for two is an outdated notion that can lead to unnecessary weight gain. While it's important to eat a varied, balanced diet, the National Institutes of Health recommends eating only 300 extra calories a day.

However, you will need to add more nutrients to your diet to help your baby grow. You may be able to glean some of these extra vitamins and minerals from food, while others may require a supplement.

Folic acid helps prevent neural tube defects such as spina bifida and is essential to the formation of red blood cells. Pregnancy doubles the need for folic acid, which is found in kidney beans, leafy green vegetables, peas and liver.

Iron helps form red blood cells, and pregnancy calls for higher than normal doses. Iron deficiency can lead to exhaustion and anemia, which can depress the mother's immune system and the blood's ability to clot.

Calcium helps build a baby's bones, so it's important for pregnant and breast-feeding women to consume 1,000 to 1,300 mg a day. For lactose-intolerant women or those who struggle to eat enough dairy products, your doctor may suggest
a supplement.

Get Fit for Two
Exercising for 30 minutes on most days during pregnancy offers a range of benefits. These may include: reduced backaches and bloating, improved mood, added strength and a means to prevent or control gestational diabetes.

As your pregnancy progresses, avoid exercises that require you to lie flat on your back or stand for long periods of time. Beware of getting overheated and drink plenty of fluids. And avoid activities that put you at risk for injury.

Get the Care You Need
Seeing your health care provider regularly helps ensure that you and your baby grow strong. Your doctor will monitor the health and development of you and your child, as well as give you an opportunity to ask questions about pregnancy, birth and
infant care.