Diet & Exercise in Pregnancy
Diet in Pregnancy
A pregnant woman needs approximately 300 calories more daily. Calories per day should be 2100-2400 and should be divided to include an evening snack.
75-80 grams of Protein (3-4 servings per day)
Examples: 24 ounces of skim or low-fat milk, 3 ounces of white meat chicken or turkey, 3 ounces of Swiss or Cheddar cheese, 1 3/4 cups of low-fat plain yogurt or cottage cheese.
325 grams of Carbohydrates (6-11 servings per day)
Examples: A slice of whole-grain bread, 1/2 cup of brown, white or wild rice, 1/2 cup cooked whole-grain cereal, 1/2 cup cooked pasta.
73-83 grams Daily (4 servings or 8 half-servings/day)
Examples: Full servings – 1 tablespoon of butter/margarine/mayonnaise or vegetable oil. Half servings – Ounce of cheese, a tablespoon of cream cheese, peanut butter or heavy whipping cream, a cup of whole milk, 1/2 cup of ice cream or 2 eggs.
2 servings of foods that contain vitamin C daily
Use lean meats and steam, bake or broil
Avoid Empty Calories
Examples: Cakes, cookies, potato chips, soft drinks, sweetened juices and candy.
Drink at least eight 8 ounce glasses of water daily.
Exercise in Pregnancy
- Heart rate should not exceed 140 beats per minute
- Recommend 30 minutes of exercise, 3 times per week
- Important to stay hydrated and avoid exercise in extremely hot weather.
- Deep flexion and extension should be avoided.
- Be aware – joints become lax during pregnancy (due to hormone changes)
- Wear shoes that provide strong ankle and arch support