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Make sure that you get a mixture of dark green, orange, starchy, and other vegetables, including dry beans and peas.
water around the baby)
Your blood 4 pounds
Your body fluids 4 pounds
Vegetarian Diets
If you are a vegetarian, you can continue your diet during your pregnancy. However, you will need to
plan your meals with care to ensure you get the nutrients you and your baby need. Be sure you are
getting enough protein. You will probably need to take supplements, especially iron, vitamin B
12
, and
vitamin D.
Mercury
Fish and shellfish are good sources of protein, omega-3 fatty acids, and other nutrients. However,
pregnant women should not eat certain kinds of fish because they contain high levels of a form of
mercury that can be harmful to the developing fetus.
You should avoid eating shark, swordfish, king mackerel, or tilefish during pregnancy. These large
fish contain high levels of mercury. Common types of fish that are low in mercury are shrimp, canned
light tuna (not albacore, which has a higher mercury content), salmon, pollock, and catfish. You can
safely eat up to 12 ounces (about two meals) of these fish per week while you are pregnant. If you
want to include albacore tuna as part of your two fish meals one week, limit your intake of albacore
tuna to no more than 6 ounces for that week.
Check local advisories about fish caught in local rivers and streams. If there is no advice about them,
it may be safe to eat up to 6 ounces (one meal) per week of fish from local waters. During that week,
do not eat any other fish.
Listeriosis
Listeriosis is an illness caused by bacteria that can occur in unpasteurized milk and soft cheese and
prepared and uncooked meats, poultry, and shellfish. It can be particularly harmful to pregnant
women and their babies.
Symptoms occur several weeks after you eat the food. They can include fever, chills, muscle aches,
and back pain. In some cases, there may be no symptoms at all. When a pregnant woman is infected,
the disease can cause miscarriage or stillbirth.
Because the symptoms of listeriosis are like the flu, it can be difficult to diagnose. If you have a fever
or flu-like illness, check with your doctor who may take samples from your vagina, cervix, and blood. If
the bacteria are found, you and your baby can be treated with antibiotics. If there is a chance that a
newborn is infected, he or she also can be tested and treated.
To prevent listeriosis, wash all fresh fruits and vegetables before using them. While you are pregnant,
do not eat the following foods:
Unpasteurized milk or soft cheeses
Raw or undercooked meat, poultry, or shellfish
Prepared meats, such as hot dogs or deli meats, unless they are heated until steaming hot
Always be sure to wash your hands and any utensils, countertops, or cutting boards that have been in
contact with uncooked meats.
Pica
During pregnancy, some women feel strong urges to eat nonfood items such as clay, ice, laundry
starch, or cornstarch. This condition is called pica. Pica can be harmful to your pregnancy. It can
affect your intake of nutrients and can lead to constipation and anemia. Talk with your health care
provider if you have any of these urges.
Finally...
Eating right during your pregnancy is one of the best things you can do for yourself and your baby.
Finding a balance between getting enough nutrients while maintaining a healthy weight is important
for you and your babys future health.
Glossary
Anemia: Abnormally low levels of blood or red blood cells in the bloodstream. Most cases are caused
by iron deficiency, or lack of iron.
Congenital: Refers to a condition that is present in a baby when it is born.
Gestational Diabetes: Diabetes that arises during pregnancy.
Macrosomia: A condition in which a fetus grows very large.
Miscarriage: Early pregnancy loss.
Neural Tube Defect: A birth defect that results from incomplete development of the brain, spinal
cord, or their coverings.
Pica: The urge to eat nonfood items.
Preeclampsia: A condition of pregnancy in which there is high blood pressure and protein in the
urine.
Stillbirth: Delivery of a baby that shows no sign of life.
Regular exercise builds bones and muscles, gives you energy, and keeps you healthy. It is just as
important when you are pregnant. This pamphlet will explain:
The benefits of being active
How to start a healthy exercise program
Exercises to avoid
Benefits of Exercise
You're tired. You're gaining weight. You may not feel your best. Although
most of the time these symptoms are normal during pregnancy, exercise may
help provide some relief. Becoming active and exercising at least 30 minutes
on most, if not all, days of the week can benefit your health in the following
ways:
Helps reduce backaches, constipation, bloating, and swelling
May help prevent or treat gestational diabetes
Increases your energy
Improves your mood
Improves your posture
Promotes muscle tone, strength, and endurance
Helps you sleep better
Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with
the pain of labor. This will make it easier for you to get back in shape after the baby is born. You
should not, however, exercise to lose weight while you are pregnant.
Exercise during
pregnancy can help
prepare you for labor
and childbirth.
Exercising afterward
can help get you back
in shape.
Changes in Your Body
Pregnancy causes many changes in your body. Some of these changes will affect your ability to
exercise.
J oints
The hormones produced during pregnancy cause the ligaments that support your joints to become
relaxed. This makes the joints more mobile and more at risk of injury. Avoid jerky, bouncy, or high-
impact motions that can increase your risk of injury.
Balance
Remember that during pregnancy you are carrying extra poundsas much as 2540 pounds at the
end of pregnancy. The extra weight in the front of your body shifts your center of gravity and places
stress on joints and muscles, especially those in the pelvis and lower back. This can make you less
stable, cause back pain, and make you more likely to lose your balance and fall, especially in later
pregnancy.
Heart Rate
The extra weight you are carrying will make your body work harder than before you were pregnant.
Exercise increases the flow of oxygen and blood to the muscles being worked and away from other
parts of your body. So, it's important not to overdo it.
Try to exercise moderately so you don't get tired quickly. If you are able to talk normally while
exercising, your heart rate is at an acceptable level.
Getting Started
Before beginning your exercise program, talk with your
doctor to make sure you do not have any obstetric or health
condition that would limit your activity. Ask about any
specific exercises or sports that interest you. Your doctor
can offer advice about what type of exercise routine is best
for you.
Women with one of the following conditions will be advised
by their doctors not to exercise during pregnancy:
Risk factors for preterm labor
Vaginal bleeding
Premature rupture of membranes
Pregnant women with certain other medical conditions, such as high blood pressure, will be advised
by their doctors when and if exercise is appropriate.
Choosing Safe Exercises
Most forms of exercise are safe during pregnancy. However, some types of exercise involve positions
and movements that may be uncomfortable, tiring, or harmful for pregnant women. For instance, after
the first trimester of pregnancy, women should not do exercises that require them to lie flat on their
backs. Standing still for long periods of time also should be avoided as much as possible.
Certain sports are safe during pregnancy, even for beginners:
Walking is a good exercise for anyone. Brisk walking gives a total body workout and is easy
on the joints and muscles. If you were not active before getting pregnant, walking is a great
way to start an exercise program.
Swimming is great for your body because it works so many muscles. The water supports your
weight so you avoid injury and muscle strain. It also helps you stay cool and helps prevent
your legs from swelling.
Cycling provides a good aerobic workout. However, your growing belly can affect your
balance and make you more prone to falls. You may want to stick with stationary or
recumbent biking later in pregnancy.
Aerobics is a good way to keep your heart and lungs strong. There are even aerobics classes
designed just for pregnant women. Low-impact and water aerobics also are good exercise.
Other exercises, if done in moderation, are safe for women
who have done them for a while before pregnancy:
Running. If you were a runner before you became
pregnant, you often can keep running during
pregnancy although you may have to modify your
routine. Talk to your doctor about whether running
during pregnancy is safe for you.
Racquet sports. In some racquet sports, such as
badminton, tennis, and racquetball, your changing
balance may affect rapid movements. This can
increase your risk of falling. You may want to avoid
some racquet sports.
Strength training will make your muscles stronger and may help prevent some of the aches
and pains common in pregnancy.
The following activities should be avoided during pregnancy:
Downhill snow skiing. As with racquet sports, your changing center of gravity can cause
balance problems. This puts you at risk for severe injuries and falls. Even if you are skilled
and careful, some hazards are beyond your control. For instance, exercising at altitudes
higher than 6,000 feet can increase your risk of altitude sickness. This makes it harder for you
to breathe and may cut down on your baby's supply of oxygen.
Contact sports, such as ice hockey, soccer, and basketball, could result in harm to both you
and your baby.
Scuba diving should be avoided during pregnancy. The large amounts of pressure from the
water put your baby at risk for decompression sickness.
With some activities, such as gymnastics, water skiing, and horseback riding, there is an increased
risk of falling, which in some cases can cause injury. These activities also should be avoided during
pregnancy. With any type of exercise you'd like to try, be sure to discuss it with your doctor ahead of
time. If you are an athlete, let your doctor know so you can get any special care you may need.
Your Routine
Exercise during pregnancy is most practical during the first 24 weeks. During the last 3 months, it can
be difficult to do many exercises that once seemed easy. This is normal.
If it has been some time since you've exercised, it is a good idea to start slowly. Begin with as little as
5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a
day.
Always begin each exercise session with a warm-up period for 510 minutes. This is light activity,
such as slow walking, that prepares your muscles. During the warm up, stretch your muscles to avoid
stiffness and soreness. Hold each stretch for at least 1020 seconds.
After exercising, cool down by slowly reducing your activity. This allows your heart rate to return to
normal levels. Cooling down for 510 minutes and stretching again also helps you to avoid sore
muscles.
Things to Watch
The changes your body is going through can make certain positions and activities risky for you and
your baby. While exercising, try to avoid activities that call for jumping, jarring motions or quick
changes in direction that may strain your joints and
cause injury.
There are some risks from becoming overheated
during pregnancy. This may cause loss of fluids and
lead to dehydration and problems during
pregnancy.
When you exercise, follow these general guidelines
for a safe and healthy exercise program:
After the first trimester of pregnancy, avoid
doing any exercises on your back.
Avoid brisk exercise in hot, humid weather
or when you have a fever.
Wear comfortable clothing that will help you
to remain cool.
Wear a bra that fits well and gives lots of
support to help protect your breasts.
Drink plenty of water to help keep you from
overheating and dehydrating.
Make sure you consume the daily extra calories you need during pregnancy.
While you exercise, pay attention to your body. Do not exercise to the point that you are exhausted.
Be aware of the warning signs that you may be overdoing it (see box). If you notice any of these
symptoms, stop exercising and call your doctor.
After the Baby's Born
Having a baby and taking care of a newborn is hard work. It will take a while to regain your strength
after the strain of pregnancy and childbirth. Taking care of yourself physically and allowing your body
time to recover is important. If you had a cesarean delivery, difficult childbirth, or complications, your
recovery time may be longer. Check with your doctor before starting or resuming an exercise
program. Some women may resume their routine within days of giving birth; others may need more
time before resuming their prepregnancy routine.
Walking is a good way to get back into exercising. Brisk walks several times a week will prepare you
for more strenuous exercise when you feel up to it. Walking has the added advantage of getting both
you and the baby out of the house for exercise and fresh air. As you feel stronger, consider more
vigorous exercise.
You will want to pick an exercise program that meets your own needs. Your doctor, nurse, or
community center can help. There are also special postpartum exercise classes that you can join.
Finally...
Warning Signs
Stop exercising and call your doctor if you get
any of these symptoms:
Vaginal bleeding
Dizziness or feeling faint
Increased shortness of breath
Chest pain
Headache
Muscle weakness
Calf pain or swelling
Uterine contractions
Decreased fetal movement
Fluid leaking from the vagina
Exercise during pregnancy can help prepare you for labor and childbirth. Exercising afterward can
help get you back in shape. Before you begin an exercise program, talk to your doctor. Follow this
guide to help maintain a safe and healthy exercise program during pregnancy.
Glossary
Cesarean Delivery: Delivery of a baby through an incision made in the mother's abdomen and
uterus.
Gestational Diabetes: Diabetes that arises during pregnancy; it results from the effects of hormones
and usually subsides after delivery.
Premature Rupture of Membranes: A condition in which the membranes that hold the amniotic fluid
rupture before labor.
Sex during pregnancy: An overview
Highlights
Is it safe to have sex while I'm pregnant?
Will sex feel different now that I'm pregnant?
I haven't really been in the mood since I got pregnant. Is this normal?
Will my partner's sex drive change?
Is it safe for my partner to give me oral sex?
How can I protect myself from sexually transmitted infections during intercourse?
Which positions tend to be the most comfortable?
What kind of symptoms should prompt a call to my practitioner?
Is it safe to have sex while I'm pregnant?
Most women who are having a normal pregnancy may continue to have sex right up until their water breaks or
they go into labor. You won't hurt the baby by making love. The amniotic sac and the strong muscles of the
uterus protect your baby, and the thick mucus plug that seals the cervix helps guard against infection.
Pregnancy Calendar
And while orgasm may cause mild uterine contractions (as can nipple stimulation and the prostaglandins in
semen), they are generally temporary and harmless.
There are some circumstances, though, in which you may need to modify your activity or abstain from sex
altogether for part or all of your pregnancy. Your midwife or doctor should let you know whether you have or
develop any complications that make sex a no-go. If you're uncertain, ask your practitioner.
Will sex feel different now that I'm pregnant?
Many women report that sex feels different during pregnancy. Some find it more pleasurable, at least at times.
Others may generally find it less so, for part or all of the pregnancy. Here's what's going on.
Increased blood flow to the pelvic area can cause engorgement of the genitals. The heightened sensation that
results may add to your pleasure during sex. You may have more vaginal discharge or moistness, which could
also be a plus.
On the other hand, you may not like how these changes feel and may find that genital engorgement gives you an
uncomfortable feeling of fullness. And, as mentioned above, you may also feel some mild abdominal cramps or
contractions during or immediately after intercourse or orgasm.
Your breasts may feel tingly, tender, and unusually sensitive to touch, particularly in the first trimester. The
tenderness generally subsides, but your breasts may remain more sensitive. Some women will find this
heightened sensitivity to be a turn-on, while others won't (and may even prefer that their breasts not be touched
at all).
Let your partner know if anything feels uncomfortable, even if it's something you're used to doing together. If you
find you're feeling turned on but not enjoying intercourse, consider other erotic activities, such as mutual
pleasuring, oral sex, or self-stimulation. Experiment and make adjustments as a couple to make sex relaxing and
pleasurable for both of you.
Remember, too, that there's more to physical intimacy than sex. If you don't feel like having sex or your
practitioner has advised you not to, you can still hug, kiss, and caress each other.
I haven't really been in the mood since I got pregnant. Is this normal?
There's a wide range of individual experiences when it comes to sexual desire during pregnancy. Some women
have a heightened libido throughout pregnancy, while others find they're less interested in sex. Many women find
that their sexual appetite fluctuates, perhaps depending on how they're otherwise feeling physically and
emotionally.
You may feel too tired, moody, or nauseated to make love, especially in the first trimester. It's not unusual to feel
overwhelmed by the physical and emotional changes you're going through. But take heart you may find that
your libido returns in the second trimester after morning sickness and fatigue have eased up.
It's also not uncommon, however, for desire to wane again in the third trimester, particularly in the last month or
two. At this point, you may be too big, achy, or exhausted to make love comfortably. You may feel self-conscious
about how your body has changed or preoccupied with the approach of labor and birth.
Let your partner know how you feel and reassure him that you still love him. It's crucial to keep the lines of
communication open and to support each other as best you can as you go through these changes together.
Will my partner's sex drive change?
Most partners find their pregnant lover as attractive as ever or even more so, though not all do. But there are all
kinds of reasons your partner's desire may be dampened at least part of the time during your pregnancy. For
example, your partner may be apprehensive about the burdens of parenthood, and that anxiety may affect sexual
desire.
Probably the most common reason that men become more tentative about sex during pregnancy is a fear that
intercourse could hurt the baby. If your partner needs reassurance about the safety of sex during pregnancy,
bring him with you to your next prenatal appointment.
Most importantly, talk to each other about your fears and anxieties, as well as your needs and desires. Open
communication can defuse a lot of tension and allow you to relax, enjoy each other, and find ways to be intimate,
whether or not you're having intercourse.
Is it safe for my partner to give me oral sex?
For the most part, yes. Licking is fine, but your partner shouldn't blow into your genital area. Forcing or blowing
air into the vagina could cause an air embolism (a bubble of air that gets into your blood circulation). This
happens very rarely, but it could be life-threatening for you or the baby.
It's also not safe for your partner to give you oral sex during pregnancy if he has an active outbreak of oral herpes
or feels one coming on. And during the third trimester, if your partner has ever had oral herpes, he should avoid
giving you oral sex altogether, whether or not he has symptoms.
If you're not sure what your partner's HIV status is, use a dental dam (a sheet of latex that you place between
your genitals and your partner's mouth). There's some evidence suggesting that a person may be able to transmit
HIV through microabrasions or tiny cuts in his mouth.
If you have questions about other specific sexual activity, take a look at our expert answers on what's safe during
pregnancy.
How can I protect myself from sexually transmitted infections during intercourse?
If you're at risk for sexually transmitted infections (STIs) that is, you're not in a mutually monogamous
relationship with an uninfected partner you should abstain from intercourse or at least use latex condoms every
time you have sex. If latex isn't a good option for you, use polyurethane male or female condoms.
Which positions tend to be the most comfortable?
You may have to experiment to find the positions that are best for you. Finding a comfortable position for
intercourse becomes more of a challenge as your belly grows.
For example, the missionary position (man on top) becomes increasingly difficult as your pregnancy progresses
and is nearly impossible late in pregnancy. (If you do use this position after the first trimester, wedge a pillow
under you so you're tilted and not flat on your back, and make sure your partner supports himself so his weight is
not on your abdomen.
Some couples find pregnancy to be an opportunity to get creative and try some new positions. Here are some
suggestions:
Straddle your partner as he lies on his back. This way, there'll be no weight on your abdomen and you can
control the depth of penetration.
Straddle your partner as he sits on a sturdy chair.
Lie side-by-side with your partner facing your back and entering from behind. (Deep thrusts can become
uncomfortable as the months pass. Penetration tends to be shallower in this position.)
Lie on your side, tilted back somewhat with a pillow wedged under your back to support you as you face your
partner. This position allows him to keep most of his weight off your belly.
Shift your bottom to the side or foot of the bed and lie back with your knees bent and feet perched at the edge
of the mattress. (After your first trimester, wedge a pillow under one side so you're not completely flat on your
back.) Your partner kneels or stands in front of you.
Support yourself on your knees and elbows. Your partner kneels and enters from behind you.
What kind of symptoms should prompt a call to my practitioner?
It's normal to feel some cramping during or just after intercourse or orgasm, but if it doesn't go away after a few
minutes, or if you have any pain or bleeding after sex, call your caregiver.
Don't hesitate to talk to your practitioner whenever you have any questions or concerns about sex, particularly if
you're unsure whether you need to abstain or have fears about the baby's safety. If you are told to stop having
sex, make sure you understand whether you need to avoid penetration or orgasm or both.
Remember, too, to talk with your practitioner during one of your visits about sex after your baby is born.
Why you might need to say no to pregnancy sex
Highlights
Is it okay to have sex during pregnancy?
When would I need to say no to sex?
Is it okay to have sex during pregnancy?
In most cases, yes. Assuming that you don't have certain complications, having sex shouldn't pose a risk to you
or your baby. Your baby is surrounded and cushioned by amniotic fluid, and protected by your uterus and a layer
of muscles.
In addition, the mucus plug inside your cervix helps guard against infection. (It's not impenetrable, though, so if
you or your partner has sex with other people, you need to use condoms to protect yourself and your baby
from sexually transmitted infections.)
However, in certain circumstances, you may have to modify your activity or abstain from sex altogether for part or
all of your pregnancy.
When would I need to say no to sex?
Your caregiver will tell you to abstain from sex if you have:
Placenta previa
Premature labor in this pregnancy (even if it has stopped)
Unexplained vaginal bleeding or abnormal discharge
Abdominal cramping
Cervical insufficiency
A dilated cervix
Ruptured membranes (your water has broken)
An outbreak of genital herpes or feel one coming on in you or your partner. If your partner has a history of
genital herpes (and you don't), you'll need to avoid intercourse and other genital contact for the entire third
trimester, even if he has no sores or symptoms. The same applies to receiving oral sex if he has oral herpes
(cold sores).
Other sexually transmitted infections (unless you and your partner have been treated and follow-up testing
was negative)
There are other situations in which your healthcare practitioner may advise you to not to have sex. For example,
if you had a spontaneous preterm birth in a previous pregnancy, she will probably advise you to stop having sex
at some point during the second or third trimester and to remain abstinent until you reach 37 weeks.
Whatever your situation, don't be shy about talking about sex with your practitioner. If she has advised you not to
have sex, be sure you understand whether she's talking specifically about intercourse, or about putting anything
in your vagina, or about any activity that may bring you to orgasm. (Orgasm can cause mild uterine contractions,
as can nipple stimulation and the prostaglandins in semen.)
And, of course, if you notice any unusual symptoms during or following intercourse, such as pain or discharge, be
sure to let your practitioner know. If you can't have sex, explore other ways of expressing your love: Cuddle, kiss,
give each other long massages, and share your feelings for each other.