Prenatal Weight Gain & Exercise
Pregnancy is a time of many changes, both physical and emotional. Now, more than ever, the things you do to stay healthy and take care of yourself will play an important role in how you feel. It is a perfect time to begin or continue positive lifestyle habits, such as regular exercise and a healthy diet.

These are the topics we'll cover in this section:
Prenatal Weight Gain
Benefits of Prenatal Exercise
Getting Started
Tips for Exercising
Aerobic Exercise
Strength Training
Flexibility Exercises
Pelvic-Floor Exercises
Abdominal Strength Exercises
Posture

Prenatal Weight Gain
Pregnancy is not the time to lose weight. The average weight gain during pregnancy for a woman of normal weight for her height is 25 to 35 lb.As a general guideline, you should gain a total of 2 to 4 lb in the first 3 months and about 1 lb per week after that.

Total weight gain comes from:
• Stored fat, protein and other nutrients (6 to 8 lb)
• Added fluid (2 to 4 lb)
• Added blood (3 to 4 lb)
• Breast enlargement (1 to 2 lb)
• Uterus enlargement (2 lb)
• The baby (6 to 8 lb)
• Amniotic fluid (2 lb)
• Placenta (1½ lb)

Your doctor will let you know how much weight gain is appropriate for you at the different stages of pregnancy. If you are gaining weight too fast, limit sweets and high calorie foods such as regular soda pop, candy, pastry, cakes, cookies and doughnuts. For dessert, choose fruit or an occasional serving of frozen yogurt, sherbet, pudding or gelatin. Choose more low-fat products. Use very little margarine, sour cream, mayonnaise and salad dressing. Try reduced-calorie varieties. Avoid fried foods such as French fries and doughnuts. Do not fry meats, fish and chicken. Bake or broil these foods instead. Remove the skin from chicken. If serving fried foods, remove the coating.

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Benefits of Prenatal Exercise
Maintaining or even beginning a well-rounded fitness program during pregnancy can help prevent or reduce some of the common discomforts resulting from the changes occurring in your body. For example, if you keep your back and abdominal muscles strong, you'll have better support for your spine, which should result in less back pain. Exercise that strengthens your cardiorespiratory system will help prevent fatigue and give you the energy to do your daily activities. Exercise can lead to improved muscle tone, strength and coordination, which can help you adjust to weight and balance changes. It can also increase your self- esteem and help relieve stress.

Use the following information to help you exercise safely and effectively, being sure to read the entire section before beginning an exercise program. For most women, exercise during pregnancy is safe. But for some pregnant women, exercise is not recommended. Be sure to talk with your doctor or other health care professional before you start or continue any exercise program.

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Getting Started
Your exercise program should fit your goals and your fitness, strength and flexibility levels. It should be modified as needed, allowing you to comfortably and safely exercise throughout pregnancy.

If you exercised before becoming pregnant, keep in mind that you may not be able to continue the same activities at the same intensity. Think about your goals, and use your body's signals to set your exercise limits. If you have never exercised before, learn to be aware of your body's signs of overexertion, such as fatigue, soreness, nausea, pain or lightheadedness.

The key to including fitness in your lifestyle is choosing activities that you enjoy and those that will fit easily into your schedule. Taking part in a supervised exercise class is a wonderful way to meet women who are going through the same physical changes you are experiencing. Many hospitals and birthing centers offer prenatal fitness classes. Such programs are usually well designed, have trained instructors and provide companionship. If you decide to join an exercise class, look for one that meets the following criteria:

• Your health history and doctor's approval are required before joining the class.
• The instructor has a fitness/health-related degree, as well as training or experience in exercise during pregnancy.
• The instructor is able to answer fitness- and pregnancy-related questions. He or she should follow the American College of Obstetricians and Gynecologists' guidelines for exercise during pregnancy and should know warning signs of a problem.
• There are established procedures for management of injuries or emergencies.
• The instructor is sensitive to the varying fitness levels of the participants.
• The class should be able to be modified to allow all participants to exercise safely and comfortably.
• The facility is appropriate for prenatal exercise and has supportive floor mats, restrooms, cool temperatures and suitable equipment.
• There should be frequent exertion-level checks and water breaks.
• The class includes a warm-up, an aerobics portion, strength and flexibility exercises and a cool-down period. The exercises address pregnancy needs, such as low-back stretches and pelvic floor exercises.

If the program you want to join doesn't meet these criteria, ask your doctor or other health care professional if the class is appropriate. A prenatal exercise class should be an encouraging and supportive environment— one that provides a safe fitness program in a social setting.

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Tips for Exercising
Whether you join a supervised class or choose to exercise on your own, the following tips will help you get the most out of your fitness program:

• Clothes should be slightly loose fitting. Stretch fabric and cotton-blend tights or shorts can provide some support, but make sure they aren't too tight across your stomach. Bras should offer support and have wide straps to prevent shoulder discomfort. It is a good idea to buy shoes ½ to 1 size larger, to allow room if your feet swell. Look for shoes with Velcro® closures for easy fastening.
• Drink plenty of fluids. An active pregnant woman should drink 8 to 12 cups of water each day.
• Exercising in heat and humidity can be dangerous. It's best for you to exercise in an air-conditioned facility during the summer months. Avoid exercise outdoors in hot, humid weather during midday (between 11 am and 4 pm) and reduce your intensity and duration to prevent overheating. If you do go outdoors, wear cool, comfortable clothes, sunscreen and a broad-brimmed hat to protect your face from the sun. Do not exercise in areas with heavy traffic and air pollution.
• Monitor yourself for signs of overheating, such as dizziness, faintness, or nausea. Drink plenty of water before, during, and after exercise to replace the lost fluids. Avoid hot tubs, saunas and steam rooms, which may cause your body temperature to rise to unsafe levels.

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Aerobic Exercise
Aerobic exercise strengthens the cardiorespiratory system and helps improve endurance and muscle tone. During pregnancy, moderate aerobic exercise enables you to do your daily activities with less fatigue and discomfort. When you develop your aerobic fitness program, focus on the intensity, duration, frequency, and type of your exercise. Choose some type of physical activity that you enjoy and you'll be more likely to stick with it. Walking, swimming, dancing and cycling are all great ways to get an aerobic workout. Begin with short sessions and gradually increase frequency and duration
of each session. Avoid certain sports that may cause serious injury to the abdomen. Contact sports and sports that require balance and fast, twisting movements, such as soccer and basketball, may not be appropriate. Because of the risk of falling, check with your doctor before taking part in activities such as downhill skiing, roller skating, platform diving, cross- country skiing and ice skating. If you choose to ride a bicycle outdoors, be sure to wear a helmet. In the later months of pregnancy, a stationary bike may be preferred because it provides more stability than a regular bike. Do not scuba dive or water ski.

There are several important points you should be aware of before you begin aerobic exercise: Begin your aerobic portion with a warm-up. The purpose of a warm-up is to
gradually warm your muscles and joints enough to make them more flexible, reducing the likelihood of injury. Slow walking, stationary biking or marching in place for 10 minutes will help prepare your body for exercise.

Listen to your body. Moderation is the key. As you progress in your pregnancy, the type of exercise that feels comfortable may change. Modify your fitness program to fit your needs. You may find that non- weight-bearing activities, like stationary biking or swimming, cause less discomfort, especially in your third trimester. Each month of pregnancy increases the workload on your body, so an exercise level you felt comfortable with at 20 weeks (5 months) may feel much more strenuous at 30 weeks (7½ months). If you feel exhausted from your exercise, reduce the duration or intensity. You can still get health benefits from 15 minutes, three times a week. Most important, avoid overstressing your body. End your aerobic exercise with a cool-down. You can slowly reduce your level on exercise equipment or, if walking or swimming, just decrease your intensity over 5 to 10 minutes. Keep moving during your cool-down until you feel that your intensity level is below 12 on the Rating of Perceived Exertion (RPE) Scale (see Figure 1).

You should monitor the intensity of your exercise to make sure that you are not working at too high a level. A simple way to estimate intensity is the RPE Scale (see Figure 1). You should feel that your exercise level is"somewhat hard," which corresponds to 12 to 14 on the RPE Scale. If you feel out of breath and unable to talk, you are working too hard. Reduce your intensity or stop and rest. Exercising at a level over 14 on the RPE Scale may result in your body overheating, which can be dangerous for your baby. If you feel you are becoming overheated, lower your intensity.

The duration of exercise should be between 20 and 45 minutes, with a frequency of 3 to 5 days a week. The types of activity you can do include walking, swimming, biking, using a stair-climbing machine or a treadmill, or aerobic dance classes. Any moderate-level activity that can be maintained comfortably for 20 minutes will accomplish your aerobic exercise goal.

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Strength Training
Increased muscle strength can help your body meet the demands of pregnancy. Muscular strength is critical for maintaining proper posture, providing spine and pelvic organ support and preventing neck, shoulder and back discomfort. After delivery, a strong back and arms help protect your body from injury resulting from lifting and carrying your baby. Strength training requires proper form and frequent monitoring to avoid injury.

Following these basic points will help you develop a safe and effective weight-training program:
Avoid doing any exercises while lying on your back after your first trimester. Warm up before doing any strength exercises. Progress slowly. One set of 12 to 14 repetitions, two to three times a week, is sufficient for maintaining strength. It is important to have a rest day between strength workouts to allow your body to recover. Use any type of weight, from soup cans to lightweight dumbbells or resistance bands. Use a weight or resistance that allows you to do 12 repetitions without feeling unsteady or shaky. Don't hold your breath; exhale when lifting the weight, inhale as you lower it.

Perform the exercises without straining, using a slow, steady motion. Stop exercising and contact your doctor or other health care professional if you experience severe pain or discomfort during or after strength training.

A strength-training program should include exercises that work all major muscle groups. Following are some examples of strength-training exercises:

Biceps Curl (front of upper arm)—Stand with feet shoulder-width apart. Hold weights or resistance band in each hand with arms down at sides, palms up. Curl both arms up toward chest, with elbows bent at your side. Exhale as you lift, and inhale as you slowly lower arms down to starting position.

Triceps (back of upper arm)—In standing or sitting position, bring one arm behind your head, elbow at ear level and hand reaching back toward shoulder. Keeping elbow stationary, slowly raise weight or resistance band with bent arm into straight-arm position. Exhale as you raise arm, inhale as you return to starting position. Repeat on opposite side.

Shoulder Press (front of upper arm)—Sit or stand with feet apart, elbows bent and hands at shoulder level, palms forward. Press weights or resistance band straight up over head, exhaling as you lift. Inhale as you slowly bring arms back down to starting position.

Upper Back—Support body with same-side arm and leg on bench. Begin by raising weight or resistance band from lowered straight-arm position. Raise arm with elbow bent and pointing up until hand is at hip level. Exhale as you lift, inhale as you lower to starting position. Repeat on opposite side.

Push-Up (upper back and chest)—Position yourself on your hands and knees. Your arms should be at shoulder level with hands facing forward, elbows back. Lower your torso down toward the floor but only to the point that you are able to press yourself back up. Inhale as you lower down, exhale as you press up. If you find it difficult to press yourself back up, reduce the distance that you lower your torso down. Your back should remain straight as you perform this exercise. Start with as many as you can comfortably do, and build up.

Front Leg Raise (hip flexors and front thigh)— Start in standing position, with one hand resting on chair for balance. Extend one leg out, knee slightly bent, in front of you. Bending from the knee, slowly raise to a straight-leg position as you reach near hip level. Exhale as you extend, inhale as you return to starting position. Repeat on opposite side.

Buttocks—Start in a standing position, with hands resting on a sturdy chair for balance. Extend one leg out behind you, knee slightly bent, and lift it up. Keep your back straight, and concentrate on working the buttock muscles. Exhale as you come up, inhale as you return slowly to starting position. Repeat on opposite side.

Inner Thigh—Stand with left hand resting on chair for balance. Extend your right leg out in front of you and swing the leg to the left, leading with your heel, in a semicircle. Slowly bring the leg back to starting position. Switch positions on chair and repeat exercise with other leg.

Outer Thigh—In same position as inner-thigh exercise, extend right leg out to the side, raising leg up slowly in a semicircle, with toe pointed toward body. Return leg slowly to starting position. Switch position on chair and repeat exercise with left leg.

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Flexibility Exercises
The changes in your body's posture, weight and balance can cause muscles to feel tight and sore. Flexibility exercises help stretch muscles that are overworked and tight from exercise and daily stresses. To stretch muscles and avoid injury, keep the following points in mind: Increased levels of hormones cause ligaments to loosen, making joints more mobile. Injury can result from over-stretching, so use slow, gentle movements during your stretch. Avoid bouncing or forcing a stretch. Leg cramps are a common problem during pregnancy. If you get a muscle cramp, try to stretch the muscle in the direction opposite the cramp. Talk with your doctor if you are experiencing frequent muscle cramps. Hold each stretch at least 10 to 15 seconds (or more, if you're especially tight). It takes time for the muscle to relax. Hold the stretch; then as you feel some slack, move further into the stretch until you feel resistance, and hold. Exhale as you move into the stretch, then breathe normally as you hold.
If you feel pain or discomfort, back off or stop the stretch. It is helpful for you to do stretching exercises every day to maintain your flexibility. Avoid any exercise that requires you to lie on your back after the first trimester.

Following are some examples of flexibility exercises:
Neck—Slowly tilt your head to one side until you feel resistance and hold for 10-15 seconds. Repeat tilting forward, and to the opposite side. You can increase the stretch by extending the arm opposite to the direction of the head stretch out to the side, reaching down toward the floor.

Shoulders—Pull the elbow of one arm across your chest toward the opposite shoulder until you feel resistance and hold for 10-15 seconds. Repeat on opposite side.

Shoulder Circles—In a standing or sitting position, roll shoulders, in gradually bigger circles, forward then backward for 5-10 repetitions each direction.

Back of Upper Arm—Bring your arms overhead. Grasp the elbow of one arm with your opposite hand. Slowly pull the elbow behind your head until you feel resistance and hold for 10-15 seconds. Repeat on opposite side.

Chest—Place your hands on either side of an open door at shoulder level with your elbows bent. Lean forward until you feel the stretch in the chest area and hold for 20 seconds.

Groin—In a sitting position, put your feet together, grasp your feet and slowly lean forward from the hips. Hold the stretch for 10-20 seconds. You may feel this stretch in your lower back as well.

Calf—In a standing position, place your hands at shoulder level against a wall or against the back of a chair. Extend one leg straight behind you, with the other leg bent at the knee and in front of your body. Press down on your heel and hold. You may find that it increases the stretch if you press forward with your hips. Repeat on opposite side.

Front of Thigh—In a standing position, with one hand resting on a sturdy chair for balance, reach back and grasp one leg above the ankle. Gently bring your foot up toward your buttocks and hold for 15-20 seconds.

Repeat on opposite side.

Back Stretches in Chair—#1: Sit with feet apart, hands resting on knees. Slowly lower your body down between your legs until you feel resistance in lower back and hips. Hold stretch for 10-15 seconds. Bring your body back into sitting position slowly, using your arms to push up. #2: Sit in chair with feet flat and slowly twist your body to one side, reaching for the back of the
chair. Hold this stretch for 20 seconds. Repeat on opposite side.

Back of Thigh—In a sitting position, extend one leg out, with the other leg bent and your foot facing inward. Reach forward toward the extended foot to the point that you feel resistance. Hold for 20 seconds. Repeat on opposite side. You may use a towel placed around your extended foot with the ends grasped by your hands if you have trouble reaching your foot.

Low-Back and Hip Stretch—While in groin-stretch position, twist slowly to one side, reaching for your knee. Grasp knee and hold for 10-15 seconds. Repeat on opposite side.

Ankles—In a sitting position, extend your legs straight out in front of you. Place your arms slightly behind you, resting on your palms for balance. Slowly make small circles with your feet, gradually increasing the size of the circles for 20 seconds.

Squat—Start from a standing position, with your feet flat and shoulder- width apart. Your feet should be far enough apart to be able to drop your arms down between them as you lower into squat position. As you lower yourself down, keep your heels flat on the floor. If your heels begin to rise, widen your foot placement and squat down only to the position where the heels start to rise. You may rest your arms on your knees. Hold for 20-30 seconds. Press back up by placing your hands on your knees and pushing up with arms.

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Pelvic-Floor Exercises
The muscles that make up your pelvic floor (Figure 2) play an important role during pregnancy and throughout your life in the support of the pelvic organs. These muscles are located between your legs, where they form a"floor" at the base of your pelvis, spanning in an upright curve from the pubic bones to the tailbone. Weakness in this area results in sagging and loss of support. Many of the problems associated with pregnancy that affect the pelvic area are actually the result of poor pelvic-floor strength.

Pelvic-floor exercises are simple to perform but require that you first correctly identify the location of the muscles. They form a figure eight around the perineal body by surrounding the urethra, vagina and anus (Figure 3). You can feel the movement of the muscles by placing your fingertips on the perineal body and coughing. You should feel a downward push as you cough. You can feel how your pelvic-floor muscles work by stopping your flow of urine.

Exercises for the pelvic floor, originally developed by Dr. A. H. Kegel, a US gynecologist, are very important. Strong pelvic floor muscles will help support the growing weight of the uterus and baby and will return more quickly to their pre-pregnancy tone after delivery.

Exercise #1. Contract your pelvic-floor muscles and hold for 10 seconds.

Exercise #2. Slowly contract and release, contracting your pelvic-floor muscles progressively tighter to a count of five and slowly relaxing to a count of five. (A slow count is counting "one thousand one, one thousand two, one thousand three . . .")

• If you find it difficult to hold for 10 seconds, begin with 3 to 5 seconds. Slowly build up the time as you become stronger.
• Try to start with five or more repetitions of each exercise, two to three times a day, building to 10 to 15 repetitions, 5 to 10 times a day. If your pelvic-floor muscles tire quickly, do fewer repetitions each time, but increase the frequency throughout the day.
• Don't tense your abdomen, buttocks and thighs when doing these exercises. Lie, sit or stand with your legs slightly apart so you can isolate the correct area.
• No one will be able to tell that you are doing these exercises, so do them anywhere. Establish certain times of the day (before you get out of bed each morning) or activities (driving to work, brushing your teeth) as your "cue" to do your exercises.
• Prevention of pelvic-floor problems is certainly better than treatment. Adding these exercises into your daily routine during and after pregnancy will help avoid problems that may come with age.

If you are having any pelvic-floor problems, such as urinary incontinence, or have trouble locating this muscle group, talk to your doctor or other health care professional.

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Abdominal Strength Exercises
The abdominal muscles consist of three different groups that work together to support the spine and pelvic organs. Sometimes during pregnancy, a separation of the vertical muscles along the front of the abdomen can occur as they spread apart to make room for your growing baby (a condition known as diastasis recti). A separation is not dangerous to the baby, but it does affect muscle function and abdominal support.

Before doing any abdominal exercises, use the self-check for separation (described and illustrated below). If you have a separation of more than two fingers' width, check with your doctor or other health care professional before doing any abdominal exercises. Have him or her help you check for diastasis, and continue to use the self-check to monitor any increase in separation during your pregnancy.

If you develop any discomfort when performing abdominal exercises, or notice a separation more than the width of two fingers, stop the exercises and consult your doctor.

Treat your abdominal muscles with care. Rising from a lying position, lifting heavy objects or any other activity that increases pressure on the abdominal wall can widen a separation of the recti muscles. To lessen the strain, first roll onto your side and then push up with your arms when rising from a lying position. Also, remember not to hold your breath or bear down during any exercise or activity.

Self-Check for Separation

Here's how to measure the amount of separation in the recti muscles:
1. Lie on your back. Bend your knees with your feet flat on the floor. Relax and take a couple of gentle breaths.
2. Exhale and rise to a partial sit-up (see drawing).
3. At the area of your navel, place your fingers horizontally in the soft gap between the recti muscles that run through the center of the abdomen. You may see a bulge in the gap area when you do the sit-up.
4. Press your fingers down into the gap to measure the width of the separation.
5. If you have more than a two-finger separation, check with your doctor or other health care professional before doing any abdominal exercises.

CAUTION: With a separation of more than two fingers, don't do sit-ups or exercises that make you hold your breath or bear down holding your breath.

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Posture
The increase in abdominal and breast size and the loosening of ligaments and joints during pregnancy cause changes in posture. Your center of gravity shifts, creating problems with balance and increasing tightness in back muscles. You can reduce some of the discomfort resulting from these changes by maintaining proper posture.

Sitting causes the greatest stress on your low-back area. Using proper posture when sitting will help prevent low-back soreness. If you sit for long periods each day, take time every hour to stretch. If possible, get up from your chair and walk around for a few minutes. These tips will help you ease low-back strain: To help support your lower back, position a towel or small pillow in the small of your back. Your feet should be flat on the floor. If your feet don't reach the floor, prop a book or box under them so your thighs are level (horizontal) with the floor. Do the back stretches in a chair, escribed in the flexibility section, throughout the day, and whenever you feel stiff from sitting. Never lift by bending from the waist; this puts pressure on the low back and could cause injury. When lifting an object, bend your knees to pick it up and hold it close to your body when rising. Avoid lifting overhead or twisting your torso while holding heavy objects.

If you do become injured, contact your doctor immediately. Ice and rest are the usual remedies, but in some cases, physical therapy is helpful in treating the injury and learning proper body mechanics to prevent further injury.

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Nutrition During Pregnancy

Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while keeping you and your baby healthy.

These are the topics we'll cover in this section:
Increased Need for Calories, Protein, Vitamins and Minerals
Prenatal Vitamins
Food Pyramid
Water
Snacks
Strange Cravings

Increased Need for Calories, Protein, Vitamins and Minerals

At no other time is good nutrition so important. Pregnancy increases your need for calories, protein, and vitamins and minerals such as iron, B6 and B12, calcium and folic acid. Folic acid is particularly important, especially during the first months of pregnancy. A lack of folic acid has been linked to birth defects, such as spina bifida.

A woman needs 400 micrograms of folic acid daily before pregnancy and 600 micrograms after pregnancy. Good sources of folic acid include dark, leafy greens and vegetables such as spinach and asparagus; fortified cereals; and legumes (peas and beans).

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Prenatal Vitamins
It’s tough to get these nutrients from your diet. Therefore, it is beneficial to take prenatal vitamins prescribed by your doctor. As with all medications, check with your doctor about taking additional vitamins or herbal supplements to make sure they are safe for use during pregnancy.

But remember, prenatal vitamins are meant to supplement your nutritional needs. Try to eat the recommended daily servings for each food group to help ensure a healthy pregnancy. It's up to you to make good food choices for you and your baby. The recommended amounts of foods listed here, which are the minimum number of servings, should be selected every day.

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Food Pyramid
* Source: Modified from the U.S. Department of Agriculture and U.S. Department of Health and Human Services.

Breads, Cereals, Pasta and Rice
Whole-grain and enriched breads, cereals, pasta and rice provide fiber, minerals and vitamins, as well as the energy you need. Eat at least 2 servings every day during your pregnancy. Good sources include whole wheat bread, pasta and cereal. Try to eat half the grains as whole grains to achieve fiber recommendations.

One serving = 1/2 cup or 1 slice

Fruits and Vegetables
During pregnancy, you need to eat at least two servings of fruits and at least three servings of vegetables each day. Whole fruits rather than fruit juices can help ensure adequate fiber intake.

These foods contain vitamins, minerals, and fiber, a natural laxative. Be sure to include one or two servings of a vitamin C-rich fruit, like oranges. And every day, eat at least one vegetable that's a good source of vitamin A—found in dark-green, leafy vegetables (such as spinach) or carrots. Other nutritious fruits and vegetables include broccoli, cabbage, cantaloupe, grapefruit, greens, orange juice, strawberries, tomatoes, apricots, and sweet potatoes.

One serving of fruit = 1 medium piece of fruit or 1 cup fruit, 1 cup 100% juice, ½ cup dried fruit
One serving of vegetable =1 cup raw or cooked vegetables

Milk, Yogurt and Cheese
Three servings of milk, yogurt or cheese per day are necessary to give you the calcium you need. Non fat or low fat milk choices are best to help limit the amount of fat and cholesterol in the diet. Get your daily requirements from non fat milk, cheese or cottage cheese or yogurt. If you don’t like milk or can’t tolerate it, your doctor may suggest other high-calcium foods or prescribe a calcium supplement.

One serving = 8 fluid ounces of milk or yogurt or 1 1/2 ounces of cheese

Protein
You need 5 ½ servings of meat, poultry, fish, eggs, dried beans or nuts each day. Protein provides the necessary building blocks (amino acids) for the growth and repair of body tissues, such as those that make up the muscles, heart, lungs, eyes, and skin. Good sources include beef, chicken, fish, lamb, turkey, and pork. Choose lean meats and trim the fat and/or skin before cooking.

One serving = 1 ounce of cooked lean meat, 1 egg, 1 tbsp. of peanut butter, and ¼ cup of dried beans and ½ ounce of nuts or seeds

Fats, Oils and Sweets
Use fats, oils, and sweets sparingly. Try to limit your use of butter, margarine, salad dressings, and gravies. Eat fewer foods that are high in sugar, such as candies, sweets and regular soft drinks. Generally, high-sugar foods contribute calories without many nutrients.

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Water
Water is used to build new tissue, aid digestion, and dissolve the food you eat so it can be used by your body and your baby's body. Water also carries waste products away from both of you. Drink at least eight glasses each day. Because they often contain sugar and caffeine, choose coffee, tea, and soda less often than water.

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Snacks
Healthy snacking during pregnancy is a good idea. This allows you to get the extra calories and nutrients you need without overstuffing yourself at mealtime. And, if large meals are causing you indigestion, eating many smaller meals, supplemented with healthy snacking, may help alleviate this problem.

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Cravings
Many pregnant women experience cravings. The most common cravings include chocolate, sweets, dairy, and salty foods. These cravings are hormonal and as long as portions are moderate, they are not a major concern.
Occasionally, some women crave ice, laundry starch or some other unusual substance. This craving may be a sign that important nutrients, such as iron, are lacking in your diet. Talk to your health care professional if you have an urge to eat something that is not food.

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Losing Pregnancy Weight
Losing the weight gained during pregnancy is on most new mothers' minds. Breastfeeding gives you a head start since it actually helps you lose weight. You will find that you get hungry and thirsty while breastfeeding, and you need to attend to these signals.

In this section you'll find the following information:
Losing Weight without Decreasing Your Milk Supply
Tips for Mothers who Bottle-Feed
Losing Weight without Decreasing Your Milk Supply

Consider these tips to help you lose weight without decreasing your milk supply:
You'll need 500 extra calories a day during the first 6 months, and 400 extra calories a day during the next 6 months, to assure adequate milk production for your baby. Don't drastically reduce what you eat because you'll be depriving your body of the extra nutrition it needs to produce enough breast milk for your baby. To reduce the amount of fat in your diet, substitute skim or lowfat milk for whole milk; broil or bake lean cuts of meats; snack on fresh fruits and vegetables; flavor foods with herbs and spices rather than heavy cream sauces. Start an exercise program as soon as you feel like it and your doctor approves. Try exercising after you breastfeed, when your breasts are not full and your baby isn't hungry. Choose an activity you enjoy. Exercising with a friend can be more fun and a good way to socialize. Brisk walking and swimming are excellent exercises for new moms.

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Tips for Mothers who Bottle-Feed
Mothers who bottle-feed should consider the following to help achieve weight loss goals:

Eat a moderate, well-balanced diet to help you gradually lose the weight gained during pregnancy. To reduce the amount of fat in your diet, substitute skim or lowfat milk for whole milk; broil or bake lean cuts of meats; snack on fresh fruits and vegetables; flavor foods with herbs and spices rather than heavy cream sauces. Start an exercise program as soon as you feel like it and your doctor approves. Choose an activity you enjoy. Exercising with a friend can be more fun and a good way to socialize. Brisk walking and swimming are excellent exercises for new moms.

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