While pregnancy is a time of joy and wonderment for many women, it can also be a confusing, and sometimes frustrating, time for others as their bodies and hormones kick into overdrive. While various parts of your body are growing without your consent or control, others (like your bladder) seem to be shrinking, and simple things you once took for granted, like keeping down your breakfast, sleeping through the night, for fitting into your favorite pair of jeans, are now a monumental task. The wonderful new is that by keeping a few principles in mind, you can navigate the sometimes rough waters of pregnancy with less difficulty and keep both your baby and yourself healthy through it all.

For some women, the first trimester (the first twelve weeks) of pregnancy can be the most difficult. Food cravings and food aversions begin to dictate what they can and can’t eat, while kidneys working overtime send them running to the bathroom on a regular basis. Certain senses (like smell and touch) often become heightened, while changing hormones may create unstable emotions. On top of it all, many women struggle with morning sickness. Named for the nausea that often strikes first thing in the morning after a woman’s stomach has been empty all night, morning sickness can occur at any time of day or night and with varying degrees of severity. For mild to moderate cases, many doctors recommend some tried and true remedies:

• Keep crackers and peanut butter near the bed so you can eat a few immediately after waking. The crackers help absorb the excess acid in an empty stomach, while the protein in the peanut butter settles the nausea. Lie in bed for several minutes after eating your crackers to let your stomach settle.
• Ginger is often recommended to tame upset stomachs. Both ginger tea and ginger ale can help quell feelings of nausea, and some women even nibble on fresh slices of ginger. While some women prefer their ginger ale flat, others find that the carbonation actually helps their nausea. You may have to experiment to find out what works best for you.
• Sucking on hard candies, particularly ones with strong flavors like lemon or cinnamon, often help to keep food where it belongs. Drinking water spiked with a few drops of lemon juice can help cut the sour taste and feeling of nausea.

Eating for Two?

Some women may be disappointed to discover that unlike the old adage, they do not need to eat enough for two people during pregnancy. In fact, pregnant women only need to consume an extra 300 calories a day on average to maintain a healthy pregnancy. That’s the equivalent of a bowl of cereal or a two pieces of toast with jam. During a healthy pregnancy, an average woman needs to gain only 25-35 pounds. Doctors everywhere agree that it’s much healthier for both mom and baby for mom to avoid excess weight gain. Besides, keeping extra weight off during pregnancy is much easier than losing excess weight after pregnancy. While a pregnant woman’s caloric needs don’t change dramatically during pregnancy, her nutritional needs do. She needs extra helpings of calcium, protein, iron, folic acid, and vitamin C during this time (just to name a few.) How can she include all of this in her diet without packing on extra calories?

• Pick foods that do double duty. For example, low-fat milk, cottage cheese, and yogurt all offer servings of both calcium and protein. Broccoli provides both iron and calcium, while fresh fruits (especially those high in vitamin C) are always a good idea.
• Avoid empty calories. Junk food offers little or no nutritional benefit, while heaping on extra calories you don’t need. Greasy or fried foods can also intensify feelings of nausea. Make sure any grains you eat are whole grain products to give you the extra fiber you need.
• Remember to take a prenatal vitamin every day. Whether one prescribed by your doctor or an over the counter version, prenatal vitamins provide essential minerals like folic acid, which helps prevent certain birth defects.

It’s also important for expectant mothers to avoid any cheese made with unpasteurized milk (such as brie, feta, camembert, etc.), as well as cold deli meats (deli meats may be eaten safely if heated thoroughly.) These foods can carry Listeria, a dangerous form of food poisoning that can put both mother and child in serious risk. When in doubt, check the labels of what you’re eating for unpasteurized ingredients or just skip those food items altogether.

Exercise plays a critical role in keeping pregnancy weight down and promoting general good health. Whether you’re a fitness freak or have never broken a sweat, pregnancy is the perfect time to start (or continue) an exercise routine. It’s important to talk to your doctor before engaging in any kind of exercise during pregnancy, but in general women who have been actively exercising before pregnancy can continue to do so. Great ways to exercise during pregnancy include walking, yoga, light weight lifting (nothing over 20-25 lbs.), swimming or water aerobics, or using a stationary bike. Be sure to drink lots of water before, during, and after exercise because dehydration can lead to problems in pregnancy. One word of caution: most women will experience a shift in their center of gravity around 20 weeks into the pregnancy as their “baby bulge” starts to grow. It’s wise to avoid any exercises that specifically focus on balance after this point. Staying healthy and in shape not only make for an easier pregnancy and healthier child, but often make labor easier as well.

Maintaining good health for both you and your baby during pregnancy isn’t as difficult or mysterious as it may seem. Good nutrition and regular exercise are two keys to keeping comfortable and fit during this critical time, and the positive results you’ll see and feel both during and after pregnancy will be well worth any small sacrifices you make.