Having a baby is a good time to take special care of yourself. You’ll feel better and your baby will be healthier. But as soon as your near and dear ones hear you are pregnant, you are bound to be loaded (and confused, if you are having your first baby) with advice on what to and what not to do. Often these advices are conflicting, further adding to your confusion.

To help you do the right thing JUSTEVES gives certain guidelines that have to be observed throughout the pregnancy.

DRUGS TO BE AVOIDED

For first 3 months you should avoid all drugs including vitamins (except Folic acid – see below) and OTC (over the counter) products. Subsequently if you take any medicine do so only on advice of your family physician. Be sure to let him know you are pregnant.

DIET

You must consume a balanced diet. Eat plenty of proteins & vegetables. Proteins are found in milk, paneer, meat, fish, pulses and beans. Whole-wheat cereals and green leafy vegetables are good sources of some vitamins and minerals that women need. Most women should cut down on fat, so they could eat white meat or white fish rather than red meat and trim off any fat. Skimmed milk is helpful. Do not eat a lot of fried food.

Recommendations from the Diet Pyramid

• Fats & Sweets (minimal amount)
• Milk & Milk Products (generous amount)
• Meat & Protein foods (moderate amount)
• Vegetables/ Fruits & Grain Products (maximum amount)

• Drinking Water - Drink 6-8 glasses of water per day in addition to Fruit juice, Dal, Soup or Milk. Water should ideally be boiled for 20 minutes, filtered and consumed.

VITAMINS AND MINERAL SUPPLEMENTS

Folic acid helps protect your baby, against certain birth defects of the brain & spine. Folic acid - rich sources are green leafy vegetables, beans and Liver. Since it is hard to get enough folic acid through food, it is advisable to take a supplement and that is what your doctor will give the moment your pregnancy is confirmed.

If one is getting a full balanced diet, extra vitamins or minerals may not be needed. But for women working in offices or factories, or living largely on snacks or fast food, a perfect diet may be hard to come by. Even vitamins should not be taken without asking your doctor. Ask your doctor whether you need vitamin or mineral tablets to supplement your daily diet. Just because your friend took Brand X of vitamins and delivered a chubby baby, does not mean even you should take the same. Oral Iron and Calcium supplements are a must.

GENERAL PERSONAL CLEANLINESS & HYGIENE

• Exercise – Brisk walks, yoga or ante natal exercise according to the stage of pregnancy with pelvic floor exercises. Post delivery exercises are a must after you deliver.
• Rest & Relaxation Frequent periods of rest and relaxation go a long way towards a healthy pregnancy.
• Positive Mental Attitude
• Sunshine & fresh air
• Avoidance of Pets especially Cat litter, as it can give Toxoplasmosis

Exercises to be done during pregnancy