During pregnancy, a woman supplies all the nutrients needed to develop and nurture a baby. Pregnancy can put a lot of stress on a woman, physically as well as mentally. Therefore, it is important to focus on maintaining excellent nutrition and basic health.

Establishing a good relationship with your doctor or midwife is very important. In addition to the routine physical examinations, you can also discuss day-to-day problems and issues and plan for the birth with your healthcare practitioner. If you are experiencing vaginal bleeding, heavy pain, or cramping, a fever over 100 degrees Fahrenheit, or unusual tenderness and stiffness in the uterus, consult your physician immediatly.

Balanced Diet during pregnancy

• Many pregnancy problems can be avoided by close attention to maintaining a healthy diet. Use fresh foods as close to the natural state as possible, avoiding prepackaged and processed foods. Eat daily servings of leafy green vegetables, whole grains (such as brown rice and rolled oats), fresh fruit, and proteins with a minimum of animal fat. Avoid sugars (such as in pastries and candy) and refined carbohydrates (such as white bread and white rice). Drink at least 8 cups of fluids daily.
• Be sure to get enough high-quality protein. The number of grams of protein you need to eat daily when you are pregnant is about equal to your weight in pounds. Good sources of protein are fish, chicken, dairy products, and eggs. Also include beans, nuts, and seeds in your diet.
• Increase your fluid intake. Drink a minimum of 8 glasses of fluids per day. Fresh fruit and vegetable juices are recommended to provide vitamins and minerals. Distilled, well, or spring water can also be included daily.
• Take a good prenatal vitamin and mineral supplement daily. Choose a brand that is free of sugar and artificial ingredients.
• Include good sources of calcium in your daily diet such as salmon, sardines, mackerel, seaweed, sesame butter, and leafy greens such as beet tops, turnip tops, and kale.
• Decrease your intake of sugar foods such as candy, cake, cookies, and soda pop. They may become substitutes for more nourishing foods and cause excessive weight gain.
• Eliminate or at least greatly reduce consumption of coffee and alcohol.
• Smoking can be harmful to the developing fetus. Eliminate or cut down on smoking.

• Stand with your feet comfortably apart, keeping your heels on the floor. To maintain your balance, hold onto your partner or a chair or slide against the surface of the wall. Slowly get into a squatting position and stay there for 30 seconds, increasing the time so you can do it for 2 minutes. Rise out of the squat slowly. Repeat 5 to 10 times per day.
• Lie on your back with the knees bent and your feet flat on the floor. Flatten the small of your back into the floor by pulling in your stomach muscles. Hold your breath and your stomach muscles in for a count of 5. Exhale and relax. Repeat at least 5 times per day.
• Walk, swim, or hike 1 mile per day to help prevent the buildup of the hormonal byproducts of pregnancy. Start any exercise program slowly.
• Relaxation and stress reduction techniques will help your comfort during pregnancy and labor and delivery.