By Dr. Carmelita Torres

Preparing for the birth of a child is one of the most exciting times in a woman’s life. But it also can be confusing as well-meaning friends and family offer pregnancy advice on everything from what to eat to how much weight to gain.

If you’ve got a baby on the way, you can increase your odds of a healthy pregnancy by following these steps to keep yourself (and your unborn baby) in top condition:

nGet all essential vitamins and minerals every day. Take a prenatal vitamin each day as directed by your obstetrician. Women require more iron and folic acid when pregnant, and sometimes it’s hard to get enough by eating alone. A prenatal vitamin ensures you’re getting all the nutrients you need.

• Eat a healthy diet. Load up on fruits, vegetables, and whole-grains (such as whole-wheat breads). Eat plenty of calcium-rich foods (like non-fat or low-fat yogurt, milk, and broccoli) that your baby needs for strong bones and teeth. If you live in areas where fruits and vegetables aren’t in season, frozen vegetables are a good option. Avoid eating a lot of fatty foods (such as butter and fatty meats). Choose leaner foods when you can such as skim milk, chicken and turkey without the skin, and fish.

• Aim for a healthy weight gain. Research shows that women who gain more than the recommended amount during pregnancy have an elevated risk of obesity. On average, 25 to 30 pounds is a healthy weight gain over the 40 weeks of pregnancy. Check with your doctor to find out how much weight you should gain.

• Get enough sleep (seven to nine hours every night). Minor aches and pains, worry and frequent bathroom trips keep many pregnant women awake at night. To ensure the proper amount of sleep, be sure to eat large meals at least three hours before going to bed, engage in easy exercise (like walking) and avoid long naps during the day. Sleep on your left side and use pillows between your legs and under your belly to help you get comfortable.

• Get moving! Regular, low-impact exercise is good for you and your baby. Talk to your doctor about what type of exercise is safest, such as moderate walking, a pregnancy exercise class, swimming, etc.

• Buckle up. The National Highway Traffic Safety Administration recommends that pregnant women use seat belts that have a lap belt and a shoulder strap (three-point restraint). Seat belt straps should never go across your belly. The lap strap should go under the belly, across the hips. The shoulder strap should go off to the side of your belly and between your breasts. If you are not driving, the back seat is the safest place to sit.

• Ask your doctor before taking any medicines. Prescription, over-the-counter, and herbal medicine can harm your baby. Talk to your doctor to find out which medications are safe to take during pregnancy.

• See your doctor regularly. Regular prenatal care can help keep you and your baby healthy, uncover potential problems should they occur and prevent difficulties during delivery.

• Don’t smoke tobacco.Smoking during pregnancy passes nicotine and cancer-causing drugs to your baby. Smoke also keeps your baby from getting needed nourishment and raises the risk of stillbirth and premature birth.

• Avoid raw or undercooked meat, fish and eggs. Don’t eat cooked fish that comes from polluted waters.

• Avoid sweets and junk food. Strive to eat food that is healthy and nutrient-rich. Sweets and junk food provide empty calories that don’t help your baby grow.

• Don’t drink alcohol. Drinking every day or drinking a lot of alcohol once in a while during pregnancy can harm your unborn baby.

• Don’t use illegal drugs. Tell your doctor if you are using drugs. Marijuana, cocaine, heroin, speed (amphetamines), barbiturates and LSD are very dangerous for you and your baby.

• Don’t clean or change a cat’s litter box. This could put you at risk for an infection called toxoplasmosis, which can harm an unborn fetus. Toxoplasmosis is caused by a parasite that cats can carry in their feces.

• Avoid hot baths, hot tubs or saunas. High temperatures can be harmful to your unborn baby, and can cause you to faint.

As you can see, taking good care of your baby begins long before childbirth. By staying as healthy as possible during pregnancy, you’re well on your way to delivering a healthy baby.

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