COPY
lmw
Healthy Start Newsletter Article #7
Pregnancy is a Perfect Time to Exercise and Eat Well
Eating well and being active are excellent ways to keep yourself healthy while you’re pregnant and to give your baby
a healthy start, too.
Exercising for two
Exercise is good for you and your baby. According to the American College of Obstetricians and Gynecologists
(ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a
medical condition or complication that your health care provider has told you rules out exercise or limits your activity
level.
Exercise offers many benefits. It can help you:

Feel better
Exercise can improve your posture by strengthening and toning muscles in your back, buttocks and thighs.
It prevents wear and tear on your joints (which become loosened during pregnancy due to normal hormonal
changes) by activating the lubricating fluid in your joints. It boosts levels of serotonin, a brain chemical
linked to mood, putting you in better spirits. And it can reduce constipation.

Boost your energy
Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong
and toned, you need less effort to engage in daily activities.

Sleep better
Exercise helps you work off excess energy and relieves stress and anxiety that might make you restless at
night.

Reduce pregnancy discomfort
Exercise stretches and strengthens your muscles, which helps your body cope better with the aches and
pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can
strengthen your abdominal muscles.

Prepare for childbirth
The better the shape you're in, the stronger you'll be come labor and delivery time. Giving birth requires
stamina, determination and focus. Gaining control over your breathing can help you manage pain.

Regain your pre-pregnancy body more quickly
Your body will have an easier time bouncing back after you give birth if you’ve maintained your strength and
muscle tone throughout your pregnancy.
1
COPY
lmw
Eat twice as well, not twice as much!
When you’re eating for two, think about quality more than quantity. According to the American Dietetic Association
(ADA), a pregnant woman needs only 300 calories a day more than she did pre-pregnancy. The ADA recommends
that pregnant women eat a total of 2,500 to 2,700 calories every day.
A pregnant woman needs more of many important vitamins, minerals and nutrients than she did pre-pregnancy. To
get enough nutrients, pregnant women should take a multivitamin or prenatal vitamin and eat healthy foods from
the basic food groups everyday. Here are guidelines recommended by the U.S. Department of Health and Human
Services:
Daily guidelines for eating while pregnant

Fruits and vegetables — seven or more servings of fruits and vegetables (combined)

Whole-grains or enriched breads/cereals — six to nine servings of whole-grain or enriched breads and/or
cereals

Dairy products — four or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products

Proteins — 60 grams of protein (two 2-3-ounce servings meat; eggs, nuts, dried beans and peas also are
good sources of protein)
Check with your health care provider to see what she or he recommends to ensure that you get enough of other
nutrients daily, including folic acid, iron and calcium.
Expert advice about exercise, healthy eating and more
Finding out how to take care of yourself and your baby while you’re pregnant is a great reason to participate in the
Healthy Start® Prenatal Support program. It matches you with a registered nurse with experience in obstetrics who
will send you helpful information, call you throughout your pregnancy to see how you’re doing and answer any
questions. It’s a great way to learn what you need to know to have the healthiest birth – and healthiest baby –
possible.
When you complete the program, you’ll also receive a [$50] VISA gift card* to use anywhere you like. To learn more
or enroll in the Healthy Start program call (651) 662-1818 or 1-866-489-6948. Or you can e-mail
Healthy_Start@bluecrossmn.com.
Blue Cross® and Blue Shield® of Minnesota is a nonprofit independent licensee of the Blue Cross and Blue Shield
Association.
*The gift card may result in tax consequences to you or your employer.
2