Preconception care: A doctor can help you avoid medicines that harm embryos. Tell your obstetrician about any diseases or conditions you have that might complicate the pregnancy. If you’re diabetic, make sure to take your insulin. To prevent neural-tube defects such as spina bifida, get at least 400 micrograms of folic acid a day from foods like leafy green vegetables and orange juice.
Meal plan: Eat about 300 extra calories a day during pregnancy. Snack or eat small meals throughout the day if you can’t take large amounts of food. Your baby needs nutrients to grow normally, and you can’t make up for lost calories by eating more later on.
The right stuff: Eat lots of carbohydrates, but don’t skimp on fruits, vegetables, low-fat dairy products and lean meats. These foods contain protein, vitamins and minerals that build your baby’s blood, bones and muscles.
Weight gain: Try to put on about 25 to 35 pounds if your weight is normal (more if you’re on the thin side and less if you’re fat). Focus on gaining weight, not watching calories. Your baby needs the extra nutrition to develop properly.
Drugs: Ask your doctor about any medications you take. Anticonvulsants and the acne drug Accutane can cause birth defects. Some antidepressants and painkillers may affect the baby, but don’t stop taking them without consulting a doctor. Cocaine can kill a fetus, and babies born addicted to narcotics will suffer withdrawal after birth.
Caffeine: Your blood volume doubles during pregnancy, so a java overdose will dehydrate you when you need water most. Some research has linked excessive doses of caffeine to low birth weight, so limit yourself to a couple of cups a day.
Exercise: Staying in shape may ease labor and speed recovery after delivery. But don’t exercise to exhaustion, and stay away from sports that expose your belly to trauma. Swimming and walking should be high on your list.
Stress: Reduce it. Both chronic and sudden, intense stress may increase the risk of premature labor by raising your levels of cortisol, a stress hormone. Try cutting back on work hours or joining a yoga class. And remember to get enough sleep.
Seat belts: Use them; your uterus and amniotic fluid prevent seat belts from injuring the fetus. Wear the lap belt below your belly, and adjust the shoulder strap so it rests between your breasts.
Alcohol: Doctors urge temperance during pregnancy. Excessive alcohol causes facial and heart defects, mental retardation and behavioral problems.
Smoking: Kick the habit now. Smoking contributes to 25 percent of cases of low birth weight and can cause miscarriage and premature birth.
STDs: Get tested. Untreated chlamydia, HIV, gonorrhea, syphilis and herpes cause a wide range of complications during pregnancy and childbirth.
