Guide | Eating and Exercise During Pregnancy: Experts Address Common Myths
What should you eat during pregnancy, and how should you exercise? Does eating more mean eating for two? Can exercise harm the fetus? Nutrition and obstetric experts address common myths and explain how expectant mothers can stay healthy and active throughout pregnancy.
Eating for two? Only about 300 extra calories
"Eating for two" is common but often misunderstood advice. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women need only about 300 additional calories a day beginning in the second trimester—roughly a glass of low-fat milk and a piece of fruit.
"It really is not much," said Dr. Anna Maria Siega-Riz, professor of epidemiology and nutrition at the University of North Carolina Gillings School of Global Public Health. "The key is to eat smarter, not more."
Do not overlook essential nutrients: Folate and iron
Dr. Siega-Riz notes that requirements for some vitamins and minerals increase substantially during pregnancy, especially folate and iron. Daily intake of 400–800 micrograms of folate helps prevent neural tube defects such as spina bifida, while iron supports increased blood volume and helps prevent anemia.
A prenatal multivitamin is therefore an important foundation. "Do not wait until anemia is diagnosed," she advised. "Begin supplementation before conception or early in pregnancy."
Pregnancy is not a reason to stop exercising
The idea that exercise cannot be started during pregnancy is a misconception. "Pregnancy can be an excellent time to begin gentle exercise," said Dr. Marjorie Greenfield, director of general obstetrics and gynecology at University Hospitals Cleveland and author of The Working Woman's Pregnancy Book.
She recommends low-impact activities such as brisk walking and swimming, with several core principles:
Exercise for at least 30 minutes on most days of the week, as recommended by ACOG;
Avoid activities that could cause abdominal impact;
Keep the intensity low enough to speak without gasping;
Avoid overheating and hot yoga;
Stop immediately if you feel overheated.
"If you listen to your body and follow the guidelines, running, walking, or swimming can all be appropriate," Dr. Greenfield said.
Stay hydrated
Dr. Greenfield notes that excessive water is unnecessary, but six to eight glasses a day is a reasonable baseline. Hydration is especially important during exercise to prevent dehydration and protect maternal and fetal health.
Dr. Siega-Riz also identifies sugary drinks as a hidden source of weight gain. Juice, sweet tea, and coffee-shop drinks may contain substantial added sugar and calories. "Weight gain often comes not from eating more, but from drinking more calories."
Your center of gravity changes during pregnancy
As pregnancy progresses, the body's center of gravity shifts and affects balance. Dr. Greenfield says activities requiring balance, such as cycling, may continue with lower speed and appropriate adjustments for safety.
"You do not necessarily need to give up certain activities, but you should remain attentive and cautious as your body changes," she said.
A reader's experience
One community member shared her doctor's advice: "My ankles and feet became very swollen during pregnancy, and my doctor said water immersion was best. I now go to the pool almost every day, and it has helped significantly." Her experience reflects the benefits of low-impact, buoyant activities such as swimming.
Expert conclusion: Listen to your doctor and your body
"There is no single answer for nutrition or exercise," Dr. Greenfield concluded. "Doctors can provide a framework, but expectant mothers should make appropriate decisions for their circumstances. Most importantly, do not let fear restrict you."
Guide | Eating and Exercise During Pregnancy: Experts Address Common Myths
Guide | Eating and Exercise During Pregnancy: Experts Address Common Myths
What should you eat during pregnancy, and how should you exercise? Does eating more mean eating for two? Can exercise harm the fetus? Nutrition and obstetric experts address common myths and explain how expectant mothers can stay healthy and active throughout pregnancy.
Eating for two? Only about 300 extra calories
"Eating for two" is common but often misunderstood advice. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women need only about 300 additional calories a day beginning in the second trimester—roughly a glass of low-fat milk and a piece of fruit.
"It really is not much," said Dr. Anna Maria Siega-Riz, professor of epidemiology and nutrition at the University of North Carolina Gillings School of Global Public Health. "The key is to eat smarter, not more."
Do not overlook essential nutrients: Folate and iron
Dr. Siega-Riz notes that requirements for some vitamins and minerals increase substantially during pregnancy, especially folate and iron. Daily intake of 400–800 micrograms of folate helps prevent neural tube defects such as spina bifida, while iron supports increased blood volume and helps prevent anemia.
A prenatal multivitamin is therefore an important foundation. "Do not wait until anemia is diagnosed," she advised. "Begin supplementation before conception or early in pregnancy."
Pregnancy is not a reason to stop exercising
The idea that exercise cannot be started during pregnancy is a misconception. "Pregnancy can be an excellent time to begin gentle exercise," said Dr. Marjorie Greenfield, director of general obstetrics and gynecology at University Hospitals Cleveland and author of The Working Woman's Pregnancy Book.
She recommends low-impact activities such as brisk walking and swimming, with several core principles:
Exercise for at least 30 minutes on most days of the week, as recommended by ACOG;
Avoid activities that could cause abdominal impact;
Keep the intensity low enough to speak without gasping;
Avoid overheating and hot yoga;
Stop immediately if you feel overheated.
"If you listen to your body and follow the guidelines, running, walking, or swimming can all be appropriate," Dr. Greenfield said.
Stay hydrated
Dr. Greenfield notes that excessive water is unnecessary, but six to eight glasses a day is a reasonable baseline. Hydration is especially important during exercise to prevent dehydration and protect maternal and fetal health.
Dr. Siega-Riz also identifies sugary drinks as a hidden source of weight gain. Juice, sweet tea, and coffee-shop drinks may contain substantial added sugar and calories. "Weight gain often comes not from eating more, but from drinking more calories."
Your center of gravity changes during pregnancy
As pregnancy progresses, the body's center of gravity shifts and affects balance. Dr. Greenfield says activities requiring balance, such as cycling, may continue with lower speed and appropriate adjustments for safety.
"You do not necessarily need to give up certain activities, but you should remain attentive and cautious as your body changes," she said.
A reader's experience
One community member shared her doctor's advice: "My ankles and feet became very swollen during pregnancy, and my doctor said water immersion was best. I now go to the pool almost every day, and it has helped significantly." Her experience reflects the benefits of low-impact, buoyant activities such as swimming.
Expert conclusion: Listen to your doctor and your body
"There is no single answer for nutrition or exercise," Dr. Greenfield concluded. "Doctors can provide a framework, but expectant mothers should make appropriate decisions for their circumstances. Most importantly, do not let fear restrict you."
Source:
Collected online