Fit Pregnancy For Dummies Cheat Sheet
During your pregnancy, eating nutritious snacks and meals instead of unhealthy foods will provide the best conditions for you and your baby. Plus, watch for signs that you may be doing too much when you’re exercising while pregnant.
Eating Healthy and Avoiding Empty Calories While Pregnant
During your pregnancy, adding 300 high-quality calories daily will provide the best environment for your baby. Stay away from unhealthy choices and choose nutritious snacks and meals. Instead of reaching for a candy bar or french fries, refer to this table for some wholesome options for you and your baby.
|300 Empty Calories||300 Nutritious Calories|
|One large Coke at McDonald’s||Three cups of skim milk or three cups of orange juice or five
single-serve cans of low-sodium V-8 or other tomato juice
|Starbucks’ Everything bagel with no toppings||One medium bagel (store-bought; not the super-sized kind at
many bagel shops) with two tablespoons of light cream cheese
|Three-quarters of a Krispy Kreme glazed cream-filled
|One cup of low-calorie, high-fiber cereal with 1/2 cup skim
milk or two and a half cups of fat-free yogurt
|Dunkin’ Donuts chocolate frosted cake doughnut||Omelet made with low-cholesterol egg substitute, veggies, and 1
ounce low-fat cheese or two cups of unsweetened oatmeal
|Small order of hash brown rounds at Burger King||Six full-size, fat-free rice cakes with 1 tablespoon peanut
|Two to three ounces of potato chips||One piece of pita bread, cut into small triangle wedges and
dipped in 1/4 cup of hummus
|Small fries at Burger King||Three cups of chicken noodle soup or one and three-quarter cups
of split pea soup
|Medium order of onion rings at Burger King||Two bean burritos (each one containing one tortilla; 1/4 cup
vegetarian-style, low-fat refried beans; salsa; 1 tablespoon
fat-free sour cream)
|Regular hamburger at McDonald’s||Turkey sandwich (two slices of whole-wheat bread; 4 ounces of
turkey breast; mustard)
|Hot & Spicy chicken thigh at KFC||Twelve ounces (3/4 pound) of skinless chicken breast, broiled
|One-tenth of a large Godfather’s pizza||Five to seven cups of broccoli, cauliflower, asparagus, squash,
zucchini, peppers, and other green vegetables
|Two ounces of tortilla chips (about 16 chips) with salsa||Two ounces of peanuts (about 80 peanuts)|
|One-quarter cup of chocolate chips||Four cups of fresh or frozen (unsweetened) blueberries|
|One and a half energy bars (such as Clifs or PowerBar)||Three medium bananas|
|Four sheets of low-fat graham crackers||Eight tangerines or plums|
|Five Oreo cookies||Five fruit-only frozen juice bars|
|One Snickers candy bar||Seventy-five fresh grapes (frozen grapes are good, too) or one
and a half cups of skim-milk pudding
Signs to Quit Exercising When You’re Pregnant
Exercising during your pregnancy has many benefits: overall health, helping to gain the proper weight, and establishing a routine that you can keep even after you have the baby. While you’re exercising, be aware of the following indicators that you’re working too hard. If you experience any of these signs, stop exercising and call your healthcare provider:
Contractions: Contractions are a positive sign only if you’re within a week or two of your due date. Otherwise, contractions may indicate premature labor.
Dizziness: This could be a sign of anemia (low red-blood-cell count that results in weakness and fatigue).
Dyspnea: Dyspnea is abnormal or uncomfortable breathing while exercising. If you’re experiencing dyspnea, you may have shortness of breath before you exercise, rapid and shallow breathing at any time, or coughing at any time.
Headache: Although many pregnant women report an increase in headaches during their pregnancies (often brought on by fatigue and stress), if you experience a severe headache or a less severe one that doesn’t seem to go away, contact your healthcare provider. Headaches can be an early sign of preeclampsia (pregnancy-induced high blood pressure).
Increased swelling in your legs: This could be a sign of preeclampsia, which is characterized by high blood pressure and fluid retention and can be quite serious. It could also indicate deep-vein thrombosis, a blood clot that develops in a vein.
Muscle weakness: Muscle weakness can take a couple of different forms: total-body weakness (in which you feel weak all over) or specific muscle weakness (such as your right arm or left side of your body).
Vaginal bleeding and/or leaking of amniotic fluid: Leaking blood or other fluids can be the result of several complications, including placenta previa (in which the placenta, the organ that grows in your uterus to provide nutrients for the fetus and eliminate its waste, blocks all or part of the cervix), placenta abruption (separation of the placenta from the uterus before delivering your baby), premature labor, and miscarriage.
You can’t feel your baby moving: If you’ve felt movements (these usually begin between the 18th and 22nd weeks), and then they stop, your baby may be experiencing problems. Keep in mind, however, that your baby will probably be calm during exercise, but you should start to feel movement again about 20 to 30 minutes after you stop.