An obstetrician at Brigham and Women’s Hospital (BWH), Audra Meadows, MD, MPH spends much of her time advising women on how to optimize their health before, during, and after pregnancy to prevent low birth weight and other problems. Here are 12 tips from Dr. Meadows to help you ensure a healthy pregnancy and a healthy baby.
Eating a healthy diet is especially important for pregnant women. Your baby needs healthy food, not sugar and fat. Eat plenty of colorful fruits and vegetables, whole grains, calcium-rich foods, and foods low in saturated fat.
Make sure to get plenty of folic acid and calcium. You can get these and other necessary vitamins and minerals from food and a standard multivitamin. Spinach, oranges, broccoli, and kidney beans are rich in folic acid. Milk, yogurt, and spinach are packed with calcium. A daily prenatal multivitamin, however, can help ensure you get the right amount. Ask your doctor about taking a daily prenatal vitamin.
A pregnant woman’s body needs more water than normal. Aim for eight or more cups each day.
Women should get regular prenatal care from a healthcare professional. Mothers who don’t get regular prenatal care are much more likely to have a child with low birth weight. If available, consider group prenatal care.
There are certain foods that women should avoid eating while pregnant. Do not eat: raw or rare meats, liver, sushi, raw eggs (also in mayonnaise), soft cheeses (feta, brie), and unpasteurized milk. Raw and unpasteurized animal products can cause food poisoning. Some fish, even when cooked, can be high in mercury.
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