The Do's and Don'ts for First-time Pregnant Women

ByDarfashan Parveen

Congratulations, you’re pregnant! It’s time to celebrate as you have entered the most beautiful phase of your life. Having a child is a blessing in itself, and your pregnancy will surely be an exciting journey for you. However, this beautiful phase brings many questions regarding what to do and not do while you’re pregnant.

Especially if you’re pregnant for the first time, getting familiar with ‘what you can do and what you cannot’ become even more crucial for you to ensure your baby’s good health. Feeling confused? Don’t be. Here’s a list of pregnancy do’s and don’ts to keep you and your baby in tip-top condition!

Nutrition During Pregnancy

A healthy, nutritious, and well-balanced pregnancy diet full of fresh fruits, vegetables, grains, fats, proteins, and dairy is essential to promote your unborn baby’s growth and development. Factually, you need to consume about 300 extra calories per day during pregnancy.

What should you eat during pregnancy?

  • Add plenty of fresh fruits and green vegetables to your pregnancy diet.
  • Aim for at least three cups of dairy products daily.
  • Replace sugar with jaggery, which is rich in iron.
  • Substitute white rice for the healthier brown rice and consume Whole wheat bread or chapatis instead of white bread.
  • Eggs, meat, fish, poultry, and beans are rich in protein, required for the fetus’s growth.
  • Add more folate, calcium, iron, zinc, and fiber to your diet.
  • Do take a multivitamin.
  • Do take folic acid and vitamin D.

What should you avoid or limit in pregnancy?

  • Reduce your caffeine intake to 200mg/day in pregnancy.
  • Avoid high-mercury fish like king mackerel.
  • Steer clear of alcohol and smoking when pregnant.
  • Avoid fried items and foods rich in fat content, especially during the first trimester.
  • Don’t eat raw and deli meat.
  • Don’t eat unpasteurized milk products.
  • Say no to raw foods.

Hydration During Pregnancy

Don’t forget to keep yourself well-hydrated during pregnancy. Having plenty of fluids in your body relieves not only hemorrhoids and constipation but also minimizes the risk of various urinary infections. Try to keep your body well-hydrated with water, soups, and juices.

What should you do?

  • Aim for at least 2.5 liters of fluids a day.
  • Carry water or other beverages with you when you head out.
  • Drink between rather than with meals.
  • Drink more fluid earlier in the day.
  • Opt for water most of the time.

What should you don’t?

Don’t consume commercially prepared smoothies.

  • Don’t drink diet beverages and sports drinks.
  • Don’t drink soda pop or caffeinated beverages.

Exercising During Pregnancy

Moderate, pregnancy-friendly exercises during pregnancy help you combat various health issues that arise during pregnancy, including constipation, insomnia, bloating, muscle pain, excess weight gain, and mood swings. However, you should consult your doctor because certain pregnancy complications may require you to avoid exercise.

#Do’s

  • Exercise for about 30 minutes a day.
  • Keep yourself well-hydrated and avoid overexertion.
  • Start with a 10-minute walk and gradually increase the time to 30 minutes.
  • Try exercises like walking, swimming, cycling, and aerobics.
  • Practice prenatal yoga. Make sure you wear high-stretch maternity yoga wear while doing yoga.
  • Always listen to your body.

#Don’ts

  • Avoid exercises that involve lying on your tummy or require balancing, like gymnastics.
  • Avoid aggressive exercises, scuba diving, and water skiing.
  • Avoid contact sports like basketball and soccer.
  • Do not push your limits.
  • Stay away from heavy lifting and bending.

Traveling During Pregnancy

Unless you have any pregnancy complications, traveling during pregnancy is safe. However, you should always consult your doctor before you travel anywhere. The best time to travel is the second trimester.

#Do’s for Travel

  • Stay well-hydrated during travel.
  • Wear stretchy maternity clothes while traveling.
  • Always wear a seatbelt when traveling in a car.

#Don’ts for Travel

  • Don’t fly after 36 weeks of pregnancy.
  • Don’t travel if you have certain pregnancy complications.
  • Travel may not be a good idea if you are pregnant with twins. Always consult your obstetrician before you leave.

Sex During Pregnancy

Sexual intercourse during pregnancy is fine, as long as you don’t have a complicated or high-risk pregnancy. Discuss with your doctor to know if it’s safe for you to have sex during pregnancy.

#Do’s

  • If you experience pain after intercourse, talk with your doctor immediately.

#Don’ts

  • Avoid sexual intercourse in the last trimester.