Your main concern regarding foods to avoid should be bacteria. It’s always a good idea for anyone to avoid bacteria contaminated foods, but pregnant women could suffer much more serious effects from food poisoning or bacteria ingestion that the average person would recover from in a day or two.

Raw Meats and Uncooked Eggs

Some people enjoy a rare steak or may use dressings that are made with raw egg. If you already love these foods or develop a strong craving for them while pregnant, you should try to avoid them as you could be exposing yourself to salmonella or E. coli.

Safely cooking your meats, chicken, and eggs will kill any harmful bacteria and will allow you to still enjoy the foods you love. Be sure to check the labels of any sauces or dressing that could potentially contain raw eggs and choose a brand that uses alternative ingredients. It’s also a good idea to toss out any cracked eggs as bacteria from the shell could have migrated inside.

Deli meats, smoked seafood, and jerky could contain harmful bacteria so avoid these foods if possible or re-heat to kill any possible germs or parasites. Deli meats and hot dogs also contain nitrates so cutting them out of your diet altogether may be your best option.

Unpasteurized Dairy

Soft, unpasteurized chesses can be a passion for some people but pregnant women should stay away from these foods as they may contain listeria and can cause food-borne illness. Low-fat dairy is a better option, and checking the labels of your favourite cheeses will let you know if it’s unpasteurized or not.

Fish and Seafood

Fish is an excellent source of protein and contains the omega-3 fatty acids that will help your baby’s development, but you should still be careful with the types of fish you choose as some may not be as good for you as others. If you want to avoid fish altogether but still get the nutritional benefits it provides you can always supplement your diet with natural fish oils.

Raw fish, just like raw meat or eggs, could contain bacteria or parasites. Ingesting a tapeworm could result in much needed nutrients being leached away from you and your baby. If you have a love for sushi and sashimi, it may be a good idea to temporarily find an alternative to raw fish.

Some types of fish are higher in mercury such as shark, tuna, sword fish, and marlin. Eating them in moderation is fine when you aren’t pregnant, however it would be best to avoid them altogether when you’re feeding a growing fetus as mercury could affect its developing nervous system. Sticking to salmon, shrimp, cod, and pollock would be your best bet.

Meat, dairy, fish, and eggs are always an excellent source of protein, vitamins, and nutrients. You can get a lot of iron from these foods, which is essential for a pregnant woman, but proper cooking and preparation techniques should be followed. It’s still possible to get everything your body needs from these foods while keeping you and your baby safe and healthy.

Iron

Women require quite a bit of iron as it is, but pregnant women should have an even higher intake. During your pregnancy your blood volume increases and to avoid anemia, fatigue, and muscle cramps it is important to maintain sufficient iron levels. It can be hard to get all the iron you need from meats and green vegetables so be sure to take a good iron supplement to ensure proper development for your baby.

Calcium

To maintain healthy bones for yourself you should be taking a decent calcium supplement anyways, but your growing baby requires a good calcium supply to allow for proper bone growth. Calcium may not always be easily absorbed by your body so take a supplement that also contains magnesium and vitamin D as these will help your body absorb the calcium more effectively.

Other Essential Vitamins

A good prenatal vitamin can go a long way in ensuring you’re getting the most important nutrients an expecting mother requires, however they aren’t always enough and all multi-vitamins are not made equally. Always check labels to ensure you’re getting the right vitamins you specifically require. Depending on your daily diet, your specific needs may vary from those of other pregnant women.

For those who don’t eat much fish or seafood, a supplement containing omega-3 fatty acids is an excellent option to stimulate healthy physical and mental development in your growing fetus. Adding vitamin C to your supplement regimen can help with teeth and bone growth while assisting in calcium absorption.

If you aren’t sure which vitamins and minerals your body requires, speak with your doctor or a dietician. Some types of vitamins may seem like they will give you the nutrients your body needs, but not all supplements can be fully absorbed unless taken properly. Always read labels and don’t hesitate to seek advice from a health care professional or pharmacist.

The Foods You Choose

When experiencing sickness that involves nausea and vomiting, monitoring what you eat or drink is going to be your main concern. The type of food you eat, the amounts you eat, and the time of day you have your meals will all affect how you feel later on.

Sticking to fresh, healthy foods as opposed to greasy, oily, spicy, or sugary snacks can be easier on your stomach. If eating anything too rich makes you queasy, stick to bland foods and fight those cravings. Eating smaller meals more frequently rather than just a few heavy meals a day will be easier for your body to digest and can prevent you from feeling suddenly ill. Try to avoid feeling too full or too hungry at any one time.

If you’re nauseous first thing in the morning, try keeping some crackers and water by your bed and eating a few before you start your day. Get up slowly and avoid rushing or jumping out of bed all of the sudden. Settling your stomach before moving around too much will go a long way in preventing a quick dash to the washroom.

Rest and Vitamins

Staying well hydrated, getting a good night sleep, and keeping your body stocked up on all the essential vitamins it needs can also prevent those unwanted queasy feelings. The healthier your body is, the better it will respond to the hormonal changes it’s going through. Try to nap or rest when you can and avoid over-exerting yourself if possible. Taking it easy on your changing body will encourage it to go easy on you in return.

Prescription Medication

If your morning sickness is exceptionally severe, prescription medications are available. Natural remedies just may not work for some women, so be sure to see your family doctor if your nausea become unmanageable. If you’re currently on any other medication it’s important to let your doctor know as some morning sickness medications may not mix well with other prescription you could be taking.

The first trimester is usually when morning sickness is at its worst and it should diminish as your pregnancy progresses. It can last longer for some women, but as your hormone levels start to even out, the worst of your nausea should be over. Get plenty of fresh air and try to stay relaxed and stress free and in most cases, morning sickness can be at least somewhat relieved with a few simple lifestyle changes.

Control Your Weight Gain

Stretch marks occur because weight has been put on too quickly and your skin can’t expand fast enough to support your larger size. By sticking to a healthy diet and getting regular exercise, you can put your baby weight on more slowly and avoid gaining the extra weight your body doesn’t need.

These marks can appear on your thighs, hips, buttocks, abdomen, breasts, and arms and sometimes you can’t always control where you gain additional weight. With a baby growing in your womb, expansion in your abdomen cannot be prevented. Being aware of the weight you are gaining and taking steps to slow the stretching of your skin can help to diminish these unwanted marks.

Keep Your Skin Hydrated

Keeping your skin soft and supple will allow it to stretch more safely. Dry skin will be prone to ripping, so moisturize often and keep yourself hydrated. Using skin creams that contain vitamin E and alpha-hydroxy will keep your skin stay pliable as well assist in the healing of marks that may already be forming. The use of these lotions will continue to reduce the sight of any stretch marks that occur so keep applying them even once your weight gain has stopped.

Massage Your Skin

Stimulating the circulation in your skin can also help to reduce tearing from weight gain. By bringing more blood to the surface, your skin will be healthier and less likely to develop unwanted marks, so be sure to massage it whenever possible. Your stretching skin may also become sensitive and itchy as it expands and scratching can lead to more stretch marks so try to massage it when you feel any discomfort.

It will be much easier to prevent stretch marks before they occur as oppose to getting rid of the ones that have already formed. Any marks that do form can be helped with the proper creams, but knowing stretch marks can happen before any weight gain has started is the first step in prevention.

Where Your Delivery Will Take Place

You’ll have to decide whether you’ll be giving birth in a hospital, at home, or at another birthing facility. Ensuring it’s a location that is close to home which you can get to quickly and easily when labour begins is imperative. You’ll also want to make sure your choice of birth place is equipped to deal with any emergencies that occur, or that you can be moved quickly to the appropriate facility if necessary.

Have Your Bags Packed

Your labour may last quite a while, so packing a bag with the essentials you’ll need and having it ready in advance will save you a lot of inconvenience later on. Because you could go into labour anywhere and at any time, keep your bag in your car so it’s with you even when you aren’t at home. Your birth partner can always bring you things you need at a later time, but there will be a lot of confusion going on once your labour starts, so preventing any unneeded hassle can be a big relief.

You’ll be leaving the hospital with a new baby, so don’t forget to pack for him or her as well. Some weather appropriate clothes and blankets, baby carrier, and car seat are all items you won’t want to be without.

Know the Signs

Understanding the signals that your labour is beginning will reduce panic and confusion and could give you the extra time you need to get to the hospital safely. Your doctor should inform you and your partner of what to expect so don’t be afraid to ask as many questions as you need to ensure that you feel fully prepared. Knowing what to expect with contractions and abdomen pains will allow you to remain as calm as possible when your labour starts.

You may develop a well thought out birth plan for yourself, but make sure you’re emotionally prepared for any unexpected changes that arise. Some women decide they don’t want an epidural, but that could change once you go into labour. A vaginal birth may be the plan, but a Caesarean section could become necessary due to complications. Getting as much done as you can in advance will save you a lot of trouble when your labour starts, but plans may change so being emotionally and physically ready for anything will help your delivery to go more smoothly.

A lot of women may think they should stay off their feet for their entire pregnancy or may feel too sore or tired to continue an exercise program. However, just because you’re pregnant doesn’t mean you have to give up on fitness for the next nine months. There are some things to keep in mind to ensure you give yourself a safe workout, but staying active can be very beneficial to many aspects of your pregnancy.

Relieve Stress

As a pregnant woman you are being bombarded with a flood of hormones, changes in your body, and a slew of aches and pains. There are times that you will feel frustrated, stressed out, and out of control. Sticking to an exercise routine can alleviate a lot of those extra negative feelings. Pre-natal yoga can have a very calming affect while mild cardio will release endorphins that provide a sense of well being. Exercise will also help to increase your blood flow and can prevent you from getting too stiff and sore from inactivity.

Easier Pregnancy and Delivery

The more muscle strength and flexibility you have, the easier your delivery will be. Not only will your added muscle tone help to support the weight of your growing baby, it can reduce your delivery time if you’ve strengthened your back, pelvic, and abdominal muscles.

The increased lung capacity you can gain from cardio will also help with your breathing throughout labour. The better the shape your body is in, the less pain and discomfort you’ll feel from a more intensive or extended labour.

Feel Fit and Beautiful

The hormones your body produces while you’re pregnant are already playing with your emotions, but gaining that extra baby weight can be very depressing for some women. The endorphins your body releases while you exercise can make you feel great and the look and feel of a healthy body will go the extra mile in boosting your self-esteem. Preventing too much weight gain during pregnancy will make it easier to get back to your original weight and will also reduce the severity of potential stretch marks.

Types of Exercise to Try

Water aerobics is an extra exercise routine for pregnant women because much of that new weight you aren’t used to is supported by the buoyancy of the water. If you prefer a drier routine, pre-natal yoga is perfect for expecting mothers because it focuses on strengthening the muscles you’ll need most during your pregnancy and delivery. Practicing kegel exercises will also be very helpful once your labour starts.

If you already have a fitness routine you’ve been sticking to you should be able to continue on with it through your first trimester. However, the further along you get, the easier you should take it. For avid joggers, slowing your workout to a brisk walk will reduce unwanted bouncing in your abdominal section. For any pregnant women just starting out a new routine, it’s very important to start slow and possibly even consult your doctor before beginning a new activity.

Gaining excessive weight during your pregnancy is unnecessary and can be avoided by staying active and eating healthy. Joining pre-natal fitness classes can also be an excellent opportunity to meet other expecting mothers and hear their tips and exercise advice. It’s important not to overdo your workout routine, but staying in shape is good for you as well as your baby.

Sleeping Ergonomically

The most important part of getting a good sleep is the area you’ll be sleeping in. An appropriate room temperature and comfortable bed is a great place to start. The position you’re accustomed to sleeping in may no longer be comfortable and some doctors recommend sleeping on your left side to reduce the additional baby weight on your liver. If a side position still seems uncomfortable, using a maternity pillow could be very effective. They come in all shapes and sizes and can support the specific areas you need such as your belly, back, neck, and head.

Eating Properly

Whether you’re pregnant or not, a proper diet can have a very beneficial effect on the quality of sleep you get. Eating anything too heavy or greasy before bed may make sleeping impossible, so keep any late night meals or snacks on the lighter side to avoid upsetting your stomach before bed. Be sure to also avoid caffeine before you head to bed. If you usually drink tea or coffee before you sleep, try having some warm milk or juice instead.

Taking the Time to Relax

Getting wound up before bed or trying to sleep immediately after something has elevated your mood won’t do you any good. Take the time to unwind before you go sleep by having a relaxing bath with scented oils or by reading a few pages of a good book. If you can’t get to sleep right away, worrying about it will only make it worse. It’s better to get up and watch a few minutes of TV to take your mind off things rather than tossing and turning for the next hour or two.

Get Some Exercise

A regular exercise routine will not only help you maintain a healthy body, it can relieve stress and can make you just tired enough by the end of the day to get some proper rest. A thorough prenatal massage after a workout is an excellent way to loosen up your muscles while giving yourself some much needed relaxation time.

Missing out on too much sleep can leave you sore and grumpy and you’re probably already feeling that way from the extra baby weight and hormones. A few sleepless nights shouldn’t affect the health of your baby, but there’s no need to feel miserable from exhaustion so try a couple new things and figure out what works best for you.