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Pregnancy Nutrition

• Unpasteurized cheeses and deli meats may contain Listeria, which can cross the placenta and harm the fetus.
• Some studies have linked high caffeine intake to an increased risk of miscarriage.
• Eating fish during pregnancy is important because it contains healthy omega-3 fats, but some types contain high levels of mercury, which can lead to developmental delays.
• Some herbal teas, especially chamomile, should be avoided during pregnancy.

Pilates During Pregnancy

• Pilates brings an awareness of your body and a focus that helps with labor and delivery.
• Pilates helps increase lung capacity and even creates more room for the baby within the body.
• Pregnant women are more prone to falls and injuries as their centers of gravity shift–Pilates helps promote balance and spatial orientation.
• You don’t need fancy equipment to get the benefits of Pilates–here are a few exercises you can try at home.

Pregnancy Weight Gain

• Most women gain between two to eight pounds in their first trimester and about one to two pounds a week in their second and third trimesters.
• Gaining too much weight during pregnancy can put you at greater risk of having high blood pressure and gestational diabetes.
• If you gain too little, you risk having a low birth weight baby or premature delivery.
• Slow, steady weight gain reduces your risk of varicose veins, stretch marks, fatigue and indigestion.
• During the first 10 to 12 weeks of pregnancy, you only need an extra 100 calories a day (the equivalent of a banana or half a cup of yogurt), and an extra 300 calories a day in your second and third trimesters.

Pregnancy and Organic Food

• By going organic, you avoid exposing yourself to the antibiotics, artificial hormones, pesticides and genetically modified feed found in many non-organic foods.
• Meat from grass-fed, organically raised cattle tends to be leaner overall and has about five times the omega-3s of conventionally raised beef.
• Recent USDA monitoring data found that 27 percent of conventional milk samples contained synthetic pyrethroid pesticides.
• Conventionally grown apples are one of the most pesticide-contaminated fruits tested by the USDA.
• Many processed foods contain soy, which is often genetically modified and contaminated by organophosphate pesticides. By checking labels and choosing organic processed foods, you'll know any soy you're eating wasn't genetically altered or grown with pesticides.

Prenatal Exercise

• Exercise can help relieve many common pregnancy discomforts, including backache, swelling and constipation.
• Studies show exercise reduces the risk of preeclampsia and gestational diabetes.
• One study found pregnant women who did yoga daily were more likely to have an ideal weight baby, less likely to have preterm labor and less likely to develop hypertension than those who didn’t practice yoga.
• You should talk to your health care provider before starting any pregnancy fitness program but, once you get the green light, aim for at least 30 minutes of physical activity most days of the week.