Pregnancy Do's and Don'ts

Author: Sophia Zheng, Registered Dietitian

Disclaimer: The opinions expressed in this article are those of the authors and does not necessarily reflect those of Foodoc.

Pregnancy is such an important stage of our lives, especially for those that have tried very hard to reach this point. After moments of excitement, the first thing you ask is probably what would I have to do differently now? This article has summarized six dos and six don'ts that would be essential to keep in mind throughout the pregnancy.

DO Exercise

Not only is there no harm, but exercise is beneficial to pregnant women and their babies. Moderate intensity is usually recommended, but if you were not previously active, it is best to start with light activities like walking. Aim to accumulate a minimum of 150 minutes of exercise spread out over at least three days. Types of exercise that are suitable include swimming, elliptical workout, light weights and modified yoga. This article provides more information you need on exercise during pregnancy.

DO Eat A Variety of Foods

I know you are thinking a lot about the foods that you should avoid, but aside from those mentioned in this article, there is no need to be overly cautious. Different foods within the same food group contains different nutrients, so adding different things to your shopping cart will help you get more well-rounded nutrition.

DO Watch Caffeine Intake

The guideline is to limit caffeine to 300mg per day, which is equivalent to 2 small cups of coffee. Watch out for caffeine in coke, energy drinks, teas and some supplements too. Depending on how much you usually drink before pregnancy, it might be wise to have 1 cup of caffeinated drinks on most days. Be cautious of herbal tea as well. They might be caffeine free, but most of them are not suitable for pregnancy either. Safe herbal teas to drink include lemon, orange, ginger and rose hip.

DO Wash Vegetables and Fruits Well

Make sure you rinse produce very well under running water before cooking or eating. This applies to all vegetables and fruits, particularly organic ones.

DO Rest Well

For many women, they feel more tired and sleepy during pregnancy. Your body is not the same during pregnancy, so your old schedule might not be appropriate. Give yourself a nap or longer nighttime sleep. Adequate rest helps build not only stronger immune system, but also stronger mental health. Plus, once baby is out, sleep is the one luxury you will miss the most.

DO Get the Flu Shot

Being sick during pregnancy is no fun, especially considering the small collection of medication and tests you are allowed to get. Statistics has shown that those who got the flu shot will get much milder symptoms even if they catch the flu.

DON'T Eat Raw Foods

Medium rare steak and runny yolk are to be left until after delivery. You would want to avoid foodborn illnesses at all cause. Some other foods in this list include soft unpasteurized cheese, raw leafy green vegetables, sashimi and tartare.

DON'T Drink Alcohol or Smoke

Try your best to avoid second hand smoking too. Alcohol-free beer or club soda are great options.

DON'T Eat Seafood High in Mercury

Seafood offers a lot of benefits during pregnancy, but choose mainly low mercury seafood to avoid negative impact on the development of the fetus. This article contains a comprehensive list of high and low mercury seafoods. Save the link on your phone to make grocery shopping easier!

DON'T Use Much Sugar or Sweetener

Added sugar and syrup provides a lot of empty calories with little nutritional value, and sweetners may not be that innocent calorie-free and guilt-free replacement of sugar that we thought they were. Sweet'n Low is the sweetner that is absolutely banned for pregnancy, but other sweetners are found to be linked to higher chances of diabetes in the long term. The key takeaway here is to not rely on either on a day-to-day basis and use sparingly.

DON'T Take Natural Health Products

Pregnancy multi-vitamins are the only supplement you would need. As much as we would like to hear a plant extract or natural supplement would be the answer to a healthy pregnancy, it is not the case. Even natural nutritious foods, such as green tea, when extracted and consumed at a high dose, could lead to toxicity to a normal human body, not to mention pregnant women. Most of these products are not tested for safety during pregnancy due to cost and ethical reasons so you certainly should avoid them unless recommended by your obstetrician or family doctor. Herbal teas should be taken carefully as well (refer to "DO Watch Caffeine Intake" above).

DON'T Sit in a Hot Bath or Sauna

Overheating of your body is definitely something you would want to avoid throughout pregnancy. Even when having a shower, it is best to use warm instead of hot water. During a hot summer day, try not to stay outside for too long and make sure to bring a water bottle with you.