Eating Healthy for Two

1) Stay hydrated.
You need an extra 10oz or more of water a day to avoid false labor pains. Other liquids like juices are okay. Just watch the sugar content.

2) Don't eat any more than 12oz of fish in a week.
Cut down your fish portion to reduce mercury intake. You should avoid fish like mackerel and swordfish altogether. Albacore tuna and salmon are okay.

3) Space out your meals and snacks.
This promotes portion control and combats cravings. Suggested foods: 100 calorie popcorn, protein bars, 200 calorie smoothies, dried fruit, Hershey's Dark for chocolate cravings, and soy crisps for potato chip cravings

4) Be sure you're consuming your DHA omega fatty acids.
You need about 200-300 mg per day, so check for it in your prenatal vitamins. This nutrient is important for your baby's brain development.

5) For more energy, eat foods rich in carbohydrates and proteins.
Avoid foods with refined sugar and empty calories like white rice and potato chips that are more likely to make you crash. Suggested foods: whole grain bread, pasta, baked potatoes, sweet potatoes, peanut butter, and almond butter

6) Exercise is good for the expectant mom.
It contributes to a healthy body and an easier delivery. Just stay hydrated and nourished when you exercise. Self-monitor your heart rate so you don't overexert yourself.

After you deliver...

- Add about 400 extra calories a day to your diet to keep your milk nutritious for breastfeeding.
- Eating about 6 times a day is normal.
- Staying hydrated is still important.
- Avoid alcohol, spicy foods and certain veggies that can upset the baby's stomach (ex. cauliflower, broccoli, & cabbage)
- Don't diet to lose weight. Breastfeeding can help you take off the pounds.
- Exercising again is fine depending on how your body feels post delivery.

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