If so, be especially carefully with your weight gain during pregnancy.

Women who were habitual dieters before they became pregnant have a tendency to gain more weight during their pregnancy than those women who maintained a healthy weight without dieting. Researchers have found that women who were yo-yo dieters or “weight cyclers” on average gained an additional five extra pounds throughout their pregnancy than non-dieting women. A possible explanation for the additional pregnancy weight gain is that the repeated dieting and eventual overeating could distort the ability to know when you’re full.

So if you’ve been known to diet regularly before you became pregnant, be extra careful not gain those additional pounds. Obstetrics and gynecology experts recommend that 40 pounds should be the maximum prenatal weight gain. Gaining more than 40 pounds during your pregnancy can increase your risk for having a too heavy baby, along with other discomforts during pregnancy including lower back pain and problems sleeping.

Follow these tips to help you stay within the recommended prenatal weight gain:

Know How Much You Weigh & Follow Your Total Weight Gain

Even though the numbers start looking scary and you’re entering new heights you’ve never experienced or surpassed before, keep your eye on them. Getting on the scale backwards at the doctor’s office and not following your monthly weight gain can mentally allow you to be more lax about the foods you’re eating and the amount of exercise you’re getting.

Don’t Increase Your Caloric Intake in the 1^st Trimester

A woman who is at a normal weight (not underweight, overweight or obese) does not need any extra calories during her first trimester of pregnancy.

Remember You’re Not Really Eating For 2

During the 2^nd and 3^rd trimesters, a normal-weight pregnant woman needs an additional 300 calories per day. That’s not a lot. Drinking an additional one cup of skim milk per day already increases your caloric intake by 100 calories.

Choose Foods That Deliver the Goods

Nutrient dense foods have fewer calories and have the nutrients to support your baby’s proper growth and development. Examples include yogurt, spinach, whole grains, lean beef and chicken; a healthy combination of which contain protein, iron and calcium – all things you and your baby need. And do strive for variety in your diet. Along with your daily prenatal vitamin, choose from an assortment of foods to ensure you and your baby are getting the best balanced prenatal nutrition you need.

Don’t Eat Empty Calories

I know, pregnancy cravings are tough to ignore. And ignoring your sweet tooth or denying your fried food fix isn’t necessarily always the best idea. There’s not secret: the key is moderation. Eating a limited amount of foods high in fat and calories such as desserts will ensure you’re not feeling deprived – and it will also help you to not be tempted  to overeat in the long run.

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Here are some ways to take care of yourself before you get pregnant:

• Eat healthy foods, exercise regularly (30 minutes per day most days of the week is best), and get enough rest and sleep. Talk to your doctor about what kinds of food and exercise are best for you.
• Get 400 micrograms (mcg) of folic acid (one of the B vitamins) every day. The best way to do this is to take a daily multivitamin with this amount of folic acid. Getting enough folic acid every day before you get pregnant and during early pregnancy can help prevent certain birth defects. Many breakfast cereals and other grain products are enriched with folic acid. But only some products contain 400 mcg of folic acid per serving. Always check the labels to be sure you’re getting your daily dose.
• See your doctor for a complete check up. Make sure that you’ve had all your shots, especially for rubella (German measles). Rubella can cause serious birth defects. Chickenpox can also be dangerous during pregnancy. If you’ve had chickenpox and rubella in the past, you should be immune to them.  If not, talk to your doctor about the vaccines.
• Tell your doctor about any prescription or over-the-counter medicines (including herbal remedies) you are taking. Some medicines are not safe to take during pregnancy.
• Stop smoking cigarettes, drinking alcohol, or taking drugs. Ask your doctor for help. Members of your faith community, counselors, or friends can also give support.

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Folic Acid & Pregnancy

Get 400 micrograms of folic acid every day. You can get folic acid (folate) in three ways: eat foods fortified with it, take a multivitamin, or take a folic acid pill. Opt for the folic acid pill daily and you can be sure you are getting enough. Taking folate before conceiving and 3 months after getting pregnant will prevent many birth defects. Your baby could be born with spina bifida if you do not have enough folate. Folic acid also aids in the development of a healthy brain. You can find folic acid in pharmacies or you can get a prescription from your doctor. Often you can find them at the grocery store. Some food rich in folate are list here:

• Orange juice
• Kidney beans
• Citrus fruits
• Leafy green vegetables
• Broccoli
• Asparagus
• Peas
• Lentils
• Peanuts
• Whole grain products
• Some enriched foods like bread, pastas, cereals, and rice

If you are planning to conceive, all the better because you can start preparing now. But if you find that you are already expecting, begin your healthy regime right away.

Pregnancy Diet

• Plan your diet. Determine not to eat too many fried foods and foods loaded with sugar, high fructose corn syrup.
• Load up on fruits and whole grains (read the ingredients label), vegetables.
• Eat calcium rich foods like broccoli, non-fat or low fat yogurt, and milk.
• Eat more chicken and turkey and fish (consult with your doctor about what type and how much fish to eat) and eat beef sparingly.

Rethink Tobacco and Alcohol

• Quitting smoking is hard, but you can do it. Smoking is not only very harmful to you, but is harmful for your baby.
• Drinking alcohol during pregnancy is not a good thing

Sleep

• Get your zzz’s: seven to nine hours of sleep each night is the recommendation.

Stress

• Get a grip on the stress in your life. Set limits for yourself and communicate your plan with your family and friends. Initiate their help. Learn to delegate and to say no to things that someone else can handle.

Exercise

• If you exercise now, you can continue to do almost everything you are used to doing. If you are not into exercising, do not start a strenuous routine now. Walking is a great way to get and stay in shape, and is good even if you haven’t been doing it. Check with your doctor.

Health Problems

• Talk to your doctor about any health problems. Find out what you need to do in preparation for getting pregnant.
• If you have diabetes, make sure you monitor your blood sugar levels
• If you have high blood pressure, monitor this as well
• Talk to your doctor about any weight problems, and do your best to get in shape if you are not yet pregnant.

Family & Friends Pregnancy Advice

• Unless you are keeping your pregnancy private, talk to your family and friends about what to expect. But don’t let them tell too many frightening stories. Especially talk with your mother, sisters, aunts, and grandmothers.
• Remember that pregnancy is different for everyone. Learn about the positive, go easy on the negative. Ask about morning sickness, labor, and coping with the changes in your body.

Immunizations

• Make sure you have all your immunizations up to date. Once you are pregnant, it may be too late. Your doctors can tell you what ones you may need.

Hepatitis and Others

• Get checked for Hepatitis B and C. Make sure you are clear of any sexually transmitted diseases (STDs). Get an HIV test.

Medications

• Go over the medications you are taking with your doctor. Make sure you tell him/her about over-the-counter, prescription, and herbal medications.

Your Partner

• Studies show that men who smoke, drink in excess, or use illicit drugs can have problems with their sperm. Ask him to refrain from using.

Charting Fertility Patterns

• Your chances of conceiving are higher when you have intercourse just before or after ovulation. You can count the days from the first day for your period and figure your ovulation from there, but you need to know your cycle pretty well for this method.
• You can also take your temperature every morning before you get out of bed and plot it on a graph. When your temperature drops one day and spikes the next, you are ovulating. You will need a basal thermometer for this. If it takes a few months to get pregnant, don’t be concerned.
• Give it some time before you assume there is a problem.

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To find out about the program in your state:

• Call 1-800-311-BABY (1-800-311-2229). This toll-free telephone number will connect you to the Health Department in your area code.
• For information in Spanish, call: 1-800-504-7081.
• Call or contact your local Health Department.

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During your pregnancy, seeing your doctor regularly is very important. Because of your age, your doctor will probably suggest some additional tests to check on your baby’s health.

More and more women are waiting until they are in their 30s and 40s to have children. While many women of this age have no problems getting pregnant, fertility does decline with age. Women over 40 who don’t get pregnant after six months of trying should see their doctors for a fertility evaluation.

Experts define infertility as the inability to become pregnant after trying for one year. If you think you or your partner may be infertile, talk to your doctor. She or he will be able to suggest treatments such as drugs, surgery, or assisted reproductive technology.

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• ask about your health history including diseases, operations, or prior pregnancies
• ask about your family’s health history
• do a complete physical exam
• do a pelvic exam with a Pap test
• order tests of your blood and urine
• check your blood pressure, urine, height, and weight
• figure out your expected due date
• answer your questions

At the first visit, you should ask questions and discuss any issues related to your pregnancy. Find out all you can about how to stay healthy.

Later prenatal visits will probably be shorter. Your doctor will check on your health and make sure the baby is growing as expected.  Most prenatal visits will include:

• checking the baby’s heart rate
• checking your blood pressure
• checking your urine for signs of diabetes
• measuring your weight gain

While you’re pregnant your doctor or midwife may suggest a number of laboratory tests, ultrasound exams, and other screening tests.

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• About once each month for the first six months of pregnancy
• Every two weeks for the seventh and eighth month of pregnancy
• Every week until the baby is born

If you are over 35 or your pregnancy is high risk because of health problems (like diabetes or high blood pressure), you’ll probably see your doctor more often.

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Taking 400 mcg of folic acid every day will help prevent some birth defects that happen in early pregnancy. If a woman doesn’t start taking vitamins until the second or third month of pregnancy, it may be too late to prevent birth defects. Folic acid may also have other health benefits for women.

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