Pregnancy

Taking care of yourself before and during pregnancy improves your chances of having a healthy baby. That is why sensible nutrition, appropriate weight gain and exercise are so important.

When you become pregnant, your body needs more of certain nutrients because your baby is getting all its food supply from your body. A healthy diet with the right amount of vitamins and minerals helps your baby achieve a normal birth weight and develop healthy teeth and bones. It also protects your baby from disease and heart problems. Low birth-weight babies have a higher risk of disease and may develop more slowly.

The following nutrients are especially important during pregnancy:

• EXTRA CALCIUM helps build strong bones in your baby. You should eat about four servings a day of foods that are rich in calcium, such as milk, cheese, yogurt, tofu and canned salmon with bones.
• EXTRA IRON helps maintain a healthy blood supply for you and your baby. Liver, red meat, greeny leafy vegetables, beans, eggs and whole-wheat bread are good sources of iron.
• FOLIC ACID (also known as folate or folacin) helps your body manufacture blood. Foods high in folic acid include whole-wheat bread, citrus fruits and juices, liver and dark green leafy vegetables.

Your doctor or nutritionist can help you plan a diet with the specific quantity of food servings you need.

SUPPLEMENTS: BEFORE, DURING AND AFTER PREGNANCY

Pregnancy and breast-feeding present additional nutritional demands, and it may not always be possible to meet those demands through your diet. As a result, your diet may need to be complemented with vitamin-mineral supplements.

A lack of folic acid in your diet can cause rare but serious birth defects known as neural tube defects. Because the defects occur so early in pregnancy, all women of child-bearing age are encouraged to get adequate amounts of folic aced (at least 0.4 mg/day), particularly if they are not using any form of birth control. Ask your doctor if you would benefit from a supplement.

LIFESTYLE CHANGES

Almost everything you drink, eat, and breathe is passed on to your baby during pregnancy, so it is important to look at your daily habits and make the following changes if necessary:

• STOP SMOKING: Smoking during pregnancy increases a woman's chance of having a miscarriage, premature birth or a smaller baby. If you smoke, you should quit or at least cut back.
• DO NOT DRINK ALCOHOL: Pregnant women are advised to avoid alcohol because of potential birth defects; however, there is no evidence that an occasional drink is harmful.
• LIMIT YOUR CAFFEINE INTAKE: Caffeine consumption during pregnancy may slow down fetal growth, and can interfere with the absorption of calcium and iron.
• DO NOT DIET: Because you need more calories and nutrients during pregnancy, a restrictive diet can seriously damage your body's normal development. Talk to your doctor about how much weight you should be gaining.