The Basics: Prenatal Care
Taking care of yourself during pregnancy is important for your well-being and for your baby. Here is an overview of topics and information that can help with making healthier choices during these nine months. Because every woman is different, always check with your doctor and ask any questions you have about your pregnancy and about your and your baby’s health.
Doctor’s Appointments and Tests
An important first step is to make an appointment with a doctor as soon as you find out you are pregnant, usually an ob-gyn (obstetrician-gynecologist) or a family practitioner. Be sure to attend all appointments, as much as possible, throughout your pregnancy. During these appointments, your doctor will run important tests for infections, illnesses, and conditions that could be harmful to your baby if left unchecked or untreated, including sexually transmitted infections. Your doctor might check for high blood pressure, HIV, hepatitis B, Group B strep, and gestational diabetes (diabetes that develops during pregnancy). Your doctor also will perform ultrasound scans to check the baby’s development and to determine their sex. Because some scans and tests can only be performed during specific timeframes in the pregnancy, make sure not to miss these appointments. If you have any health conditions or concerns, or if you take any medications or supplements, let your doctor know right away.
Food Safety and Nutrition
To help your baby develop well, doctors recommend a daily prenatal vitamin. These vitamins include folic acid, which can decrease the risk of birth defects such as spina bifida, and iron, and important mineral that you and your baby need. It is also important that you eat balanced meals (with protein, fats, carbohydrates, and fiber) and 300 more calories per day than you did before you became pregnant. Proper nutrition and extra calories are important for your baby’s growth. You can continue eating most foods as usual during pregnancy. However, there are some restrictions and rules you’ll need to follow to reduce risks of food-related illnesses that can be harmful to you and your baby.
When pregnant, avoid eating:
When pregnant, avoid eating:
- Unpasteurized juices and dairy. Foods that are pasteurized go through a process of sterilization that destroys harmful bacteria. Purchase juices and dairy products, such as milk and cheese, that are labeled “pasteurized” or are prepared with pasteurized milk (check the product’s ingredients list).
- Raw or undercooked meat, poultry, seafood, eggs, and sprouts. Always make sure these foods are cooked thoroughly, and avoid foods made with raw eggs, such as cookie dough and homemade ice cream.
- Seafood with high mercury levels. Eating fish can be a great way to get Omega-3 fatty acids, which are good for the baby’s development. However, some fish have high levels of mercury, which can be harmful to your baby. Eat only 1 serving per week of fish with moderate levels of mercury, such as albacore (white) Tuna, snapper, and mahi mahi. Avoid high-level mercury fish: king mackerel, marlin, orange roughy, shark, swordfish, tile fish, and bigeye Tuna.
- Cold hot dogs, lunch meats, and seafood labeled “smoked.” To make these foods safe, heat them up first in a stove or microwave. They are safe when they are steaming hot.
- Pre-made meat or seafood salads. This includes chicken and tuna salads typically found in delis. If not refrigerated properly, they can contain harmful bacteria.
For more information on foods to avoid and how to make foods safe to eat during pregnancy, see the resource from FoodSafety.gov, below.
Weight and Physical Activity
Weight gain is expected during pregnancy. However, it is important to stay within the recommended range of weight gain for best health. Gaining fewer pounds than recommended can result in having a smaller baby, who might be at increased risk for illnesses and developmental delays. Gaining more weight than recommended can result in having a larger baby, who might be at increased risk for childhood obesity and cesarean (c-section) delivery. Pregnancy weight gain recommendations are based on your pre-pregnancy body mass index (BMI). It is safe to gain more weight during pregnancy if your BMI was lower before you became pregnant. Generally, it is not safe to gain fewer than 11 pounds or more than 40 pounds. To review the recommended ranges, see the Centers for Disease Control and Prevention (CDC) resource below. Exercise can help keep your weight in check and promote overall physical and mental health during pregnancy. It is recommended that you get moderate-intensity aerobic exercise (such as brisk walking or swimming) at least five days a week for 30 minutes. If finding time is a challenge, any amount of exercise you can fit in can be beneficial. When exercising, avoid hot, humid weather, and always stay hydrated. Also, avoid activities in which you are likely to fall, get hit or injured (such as contact sports), make abrupt movements, jump or bounce a lot, or hold your breath. Do not exercise to the point of exhaustion. If you are thinking of starting an exercise routine or of performing vigorous-intensity exercises (such as running), check your health with your doctor first.
Medications and Substance Use
Avoid alcohol, tobacco, marijuana, and other drugs during pregnancy since there is no known safe amount that you can consume. The use of these substances can harm baby’s development and even lead to premature birth or death. Medications can also have negative effects during pregnancy. Prescription opioids, for instance, can be harmful to mothers and to baby’s development if used in excess. Let your doctor know right away if you are on any medications so that your doctor can make sure they are safe for you and baby.
Helpful Resources
People at Risk: Pregnant Women (FoodSafety.gov): This website offers detailed information about the foods and beverages that pregnant women should avoid and why. It also has an information sheet, which can be downloaded and printed, with quick food safety tips and steps that pregnant women can take to make foods safer to eat. Weight Gain During Pregnancy (CDC): This website lists pregnancy weight gain recommendations based on women’s pre-pregnancy BMI and offers a BMI calculator. It also lists steps women can take to help them stay within the range healthiest for them. The information in this article is intended to be used for educational purposes only. It is not medical advice. Always consult a doctor or other healthcare professional when making decisions about your health.
