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Diet, Weight Gain and Exercise During Your Pregnancy

• Try to eat a variety of foods and focus on getting water, iron, calcium, and protein. • Eat frequently. Six small meals a day are better than three large ones. • Fruits, vegetables, and lean meats are always a good idea… whether you’re pregnant or not. • No foods are completely off limits, despite what you may hear. Moderation is the key. • A prenatal supplement isn’t essential, but it will help with your iron and calcium needs. Prenatal supplements also contain folic acid. • Unless you starve yourself or binge (neither of which you should do), the amount you gain is generally genetically predetermined. Don’t compare yourself with others or with what is “officially” recommended; your doctor will tell you if you’re gaining too much or too little. • Eat frequently (six small meals a day, ideally), but also realize you need an average of only 300 calories extra per day during pregnancy. • Don’t deny your- cravings; indulge but try not to go to extremes. • If you currently exercise, try to keep it up (although you might need to scale back some as you grow). • Keep your heart rate moderate, drink plenty of water, and avoid risky sports ? you don’t want to fall or get kicked in the stomach. • Abdominal exercises are fine, but there will be a point at which you won’t want to do them anymore. You’ll know when you reach that point. • If you don’t currently exercise, there’s no harm in starting to walk regularly, taking a pregnancy yoga class, or trying some other enjoyable program. It will make you feel better and may make your delivery go a little more smoothly.

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