What No One Tells You About Pregnancy Nutrition and Exercise

Pregnancy is often accompanied by well-meaning but sometimes confusing advice about what to eat and how much to move. Many believe they must 'eat for two' or avoid all caffeine and alcohol. Others are told to rest extensively. But what does the science say?

Weight gain during pregnancy should be tailored to your pre-pregnancy BMI. Women with a normal BMI are typically advised to gain 25-35 pounds, while overweight women should gain less, and underweight women may need more. Excessive weight gain increases risks of gestational diabetes, preeclampsia, and delivery complications.

Regarding diet, light alcohol consumption (up to one drink per day) has not been shown to harm child development, and moderate caffeine intake (3-4 cups daily) is generally safe. Smoking, however, is clearly harmful and should be avoided.

Exercise is beneficial for most pregnant women. Moderate activities like walking and prenatal yoga reduce back pain, improve mood, and promote better sleep. Conversely, prolonged bed rest is discouraged because it does not prevent preterm birth and increases risks like blood clots and muscle loss.

By focusing on balanced nutrition and safe exercise, you can support your health and your baby's development while reducing anxiety and confusion.

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