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| Nutrition & Fitness Good nutrition, proper hydration, stress reduction, and as necessary, holistic supplementation, are the foundation of a healthy pregnancy.
The Midwives Model of Care promotes a healthy mother and baby through quality nutrition and wellness counseling. Pregnancy Nutrition & Healthy Eating Documents
Download these helpful documents to use for your nutrition during and after pregnancy. Eat a well-rounded, whole-food diet, and avoid high-fat, empty-calorie foods.
 Pregnancy Exercise, Stretching & Yoga Documents
 Download these helpful documents to use for your health & fitness before, during and after pregnancy. Remember to start slowly, perform movements with care, and listen to your body's cues & messages about what is enough or "too much".
Regular stretching and exercise improves your health, prepares you for the rigors of labor, sustains a positive body image, and maintains good mental health.
Download this helpful document to use for reducing stress during and after pregnancy.
The Midwives of the Home Birth Midwifery Service
advocate for the health & wellness of our clients through excellent
nutrition, regular exercise & stress reduction. Our clients are
given a vast array of wellness resources and guidance throughout their
pregnancy. We encourage our clients to stay fit, to eat right, to hydrate often and to seek
out the many wellness and holistic options that are available in our community.
See the Local Resources below (right column), which promote pregnancy health and wellness throughout the metro-Richmond area:
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| Understanding Good Nutrition
and ...
How to Calculate Your Calories
..
MyPyramid.gov for Moms
is the US government's website, dedicated to providing education & advice about nutrition and wellness. Their pregnancy and breastfeeding pages are an excellent resource for our clients to use. We encourage you to surf this site and use it to improve your nutrition and wellness.
Remember: Pregnancy requires
200-400 MORE calories per day. Choose your calories WISELY!
.
Calculate all the calories in
YOUR food choices; click...
Calories is Food
Pregnancy Nutrition
American Pregnancy Association
Holistic Treatments for HEARTBURN
| | Local Resources We endorse these establishments and encourage our clientele to seek nutrition, fitness and wellness by patronizing these businesses:
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| Weight Gain and Nutrition ~ During Pregnancy & Breastfeeding
Pregnancy is a time of amazing, awesome and incredible change.
The uterus, usually the size of a pear, grows to the size of a watermelon,
filling the entire abdominal cavity. Now THAT is AMAZING !!
ACOG recommends:The American College of Obstetricians & Gynecologists- Women who are of normal weight should gain 25-37 lbs;
- Women who are underweight should gain 28-40 lbs, unless advised differently;
- Women who are overweight should gain 15-25 lbs, unless advised differently;
- Eating low-fat meals will allow you to gain weight correctly for your pregnancy.
- Putting on unnecessary weight is easy to do when eating junk food and foods high in fat and empty calories;
- Eating a well-rounded, whole-food diet is important.
- The "average" pregnant woman need only ADD 200-400 calories/day to her diet.
Accordingly, pregnant women should include in their daily diet:- 3 servings of dairy (milk, cheese, yogurt)
- 3 servings of protein (eggs, meat, fish)
- 3 servings of fruits
- 4 servings of vegetables, and
- 6-8 servings of whole grain foods
Pregnancy Weight Distribution:[These are averages & widely vary]7 1/2 lbs ... weight of the BABY,
1 1/2 lbs ... weight of the Placenta,
4 lbs ... weight of added fluid volume,
2 lbs ... weight of the uterus,
2 lbs ... weight of breast tissue,
4 lbs ... weight of added blood volume,
2 lbs ... weight of amniotic fluid,
7 lbs ... weight of maternal fat stores.
Total ~ 30 pounds... YES, Really!!
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