Welcome to pregnancy! So much information to learn. So many articles and books to read to help you prepare for what will be one of your biggest adventures! So, what is safe to do, or continue during pregnancy? What is not so safe to do? While I am not a doctor, I have been pregnant 3 times and have 3 healthy boys. I, also, did my research during each of my pregnancies and once again just for this post. There are so many foods and activities that are unsafe during pregnancy. These guidelines are very important to the growth and development of baby and health of baby and Mama. Mayo Clinic, Parents.com, March of Dimes, BabyCenter.com, and lots of other sources, such as your doctor, provide expecting Mamas with a wealth of knowledge on how to handle their pregnancies and take care of baby, as well as themselves.
Let us start with food. Speaking for myself, I loved being able to say that I was eating for 2. 😊 And I loved eating for 2 even more. That was not the best idea, though! Even though you are eating for 2, your body becomes more efficient during pregnancy, making it able to absorb more nutrients from the good foods that you eat. So, you really do not have to eat for 2. You really need to add about only 340 additional calories during your 2nd trimester, about 450 additional calories during the 3rd trimester, and during your first trimester, you really do not need to add any calories to your daily diet. These are averages, so depending on if you are overweight or underweight, these additional daily calories may need to be adjusted. Go ahead and stock your fridge and pantry with healthy foods and snacks. The Mayo Clinic and the FDA, as well as other creditable sources, recommend you avoid seafood that is high in mercury during pregnancy. This includes Bigeye Tuna, King Mackerel, Marlin, Orange Roughy, Swordfish, Shark, and Tilefish. A good rule of thumb to remember is the bigger and older the fish, the more mercury it is likely to contain. Raw fish or shellfish is a no no, also. The 2015 – 2020 Dietary Guidelines for Americans recommends 8 – 12 oz (224 to 336g) or (2 – 3 servings) of seafood per week that is not high in mercury. These include Anchovies, Catfish, Cod, Herring, Light Canned Tuna, Pacific Oysters, Pollock, Salmon, Sardines, Shad, Shrimp, Tilapia, and Trout. Only 6 oz (168g) per week of white (albacore) Tuna is recommended as safe to eat during pregnancy. Caffeine should be limited to 200 mg or less, daily. Eat plenty of fruits and veggies and drink plenty of water, too. Do not forget your Prenatal Vitamins. You will want to look for a Prenatal Vitamin that has Folic Acid, Iron, Calcium, Vitamins D, C, A, E, & B, Zinc, and Iodine. These are especially important in the early stages of pregnancy. But, also, are important during your entire pregnancy. So now that we are eating healthy and taking our Prenatal Vitamins, what about the activities that are safe to continue or start?
Before starting any new activities or continuing any activities, please consult with your doctor to see if you should have any restrictions or if what you are wanting to start or continue is safe for you during your pregnancy. We are all different and each pregnancy is different. I always say it is better to be safe than sorry. Staying active can be very beneficial during pregnancy. You just must be a little more careful on how you are active. Walking and swimming are great aerobics during pregnancy. March of Dimes suggests at least 2 ½ hours of light aerobics per week is good for you during pregnancy. Of course, with your doctor’s approval. Activities such as basketball, downhill skiing, horseback riding, and scuba diving are no no’s! You can also ask your doctor for other exercises that he/she would suggest or recommend during pregnancy.
Household chores such as moping and vacuuming are OK if you do it lightly. These chores can aggravate your sciatica. From experience, this is NO FUN! Again, always run it by your doctor just to be on the safe side. Do not use absolutely NO CHEMICALS for cleaning. Do NOT change the kitty litter box or use ant or roach spray. NO moving heavy furniture, either! I really feel like some of these are more common sense. But, if you don’t know, then you don’t know. Also, an average full laundry basket weighs approximately 20 lbs. So do NOT lift that to do laundry. Hubby or your other kids are more than welcome to join in on all this fun that you must miss! Take advantage of it! Afterall, you are growing a precious blessing inside of you!
If you have any questions, I am sure your doctor would be happy to help!These are not all of them. But they do give you a good start! Do you have any dos & don’ts to add?