A well-balanced diet may provide all theiron you need for the growing demands ofpregnancy. Iron-rich foods include liver, redmeats, eggs, dried beans, leafy greenvegetables, whole-grain enriched bread andcereal, and dried fruits. However, manywomen require iron supplementation as well.In that case, we recommend 30mg offerrous iron supplements daily taken withVitamin C for better absorption.

We recommend that you take a dailyprenatal vitamin, containing iron, at least400mcg folic acid, and 200mg DHA/fish.You can buy an over-the-counter brand, orwe can prescribe you a prenatal vitamin. Ifyou have Vitamin D deficiency, yourprovider may recommend a Vitamin Dsupplement. If you are too nauseated totake a regular prenatal vitamin in earlypregnancy, you can take two chewablechildren’s vitamins, such as Flintstone’s withiron. You and your provider can discuss ifyou need additional supplementation ofmore than 400mcg of folic acid daily.

Unless you have been advised by yourdoctor, it is safe to exercise duringpregnancy. This includes any exercise youwere doing prior to pregnancy unless thereis risk of falling or trauma to the abdomen.There is no specific “upper heart rate limit”to avoid during pregnancy. Please do nottry to advance your fitness goals beyondyour baseline prior to pregnancy.

More water is often the solution to manyproblems and complaints in pregnancy.Pregnant women need to drink at least 10cups (2.3 liters) of fluids daily. The best fluidto drink is water. Avoid sodas and juices. Youhave more blood volume in your body whenyou are pregnant. You need to drink enoughwater to keep up with this increased volume.If you do not, you will get dehydrated quicklyand may experience cramping, dizziness,constipation, headaches, low amniotic fluid,and many more symptoms. Water also helpsflush out waste products from cells, so it aidsin liver and kidney function for you and yourbaby. If you have trouble drinking water, tryadding lemon to flavor the water or drinkwater in small sips throughout the day.

Nutrition and Exercise in Pregnancy

Vitamin Supplements

Exercise and Activity

Water

Iron Supplements