WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
Pregnancy is an exciting, exhausting journey. Whether it’s your first — or you just want to make some healthy changes this time around — set yourself up for success with these healthy tips!
1. Satisfy cravings … with healthy swaps!
It’s no secret that your appetite and cravings ramp up during pregnancy. Here’s how to manage six of the most common pregnancy cravings in a healthier way.
| Craving this? | Try this! |
| Potato Chips | Cracked Pepper Potato Chips OR Sheet Pan Sweet Potato Nachos |
| Chocolate | Avocado Chocolate Mousse OR Cocoa Dusted Almonds |
| Spicy Food | Spicy Black Bean Salsa OR Spicy Okra |
| Ice Cream | 1-Ingredient Banana Ice Cream OR Low Fat Yogurt Parfaits |
| Cheese | Classic Macaroni and Cheese OR Cheesy Chicken and Salsa Skillet |
| Peanut Butter | No-Bake Peanut Butter Chocolate Bites OR Peanut Butter Yogurt Dip |
2. Fill up on folate.
This powerful B vitamin can help prevent birth defects and premature birth. Find it in leafy greens, citrus fruits, dried beans, fortified cereals and oatmeal.
Get more folate by making these healthy pregnancy meals and snacks:
- Breakfast: Pumpkin Spice Slow Cooker Oats
- Lunch: Bulgur Wheat Bean Bowl with Greens
- Dinner: Slow Cooker Spinach Artichoke Chicken
- Snack: Creamy Veggie Dip
- Drink: Raspberry Orange Infused Water
3. Consume more calcium.
Calcium strengthens bones and teeth — both your baby’s and your own! Find it in kale, broccoli, dairy products and fortified cereals.
Get more calcium by making these healthy pregnancy meals and snacks:
- Breakfast: Eggs over Kale and Sweet Potato Grits
- Lunch: Broccoli Cheese Soup + Christmas Kale Salad
- Dinner: Lightened-Up Chicken Alfredo with Broccoli
- Snack: Frozen Yogurt Berry Bites
- Drink: Banana Breakfast Smoothie
4. Hydrate … and make it taste great!
Drinking water can help reduce swelling and constipation in pregnancy. Aim for at least 64 ounces of water per day.
Add some pizzazz — and iron — with these infused water combos:
5. Get moving — but don’t overdo it.
Exercise has been shown to reduce discomfort and complications in pregnancy, but as always, talk with your doctor to see which types are safe for you.
Not sure where to start? Try these pregnancy-friendly workouts!
- Walking or riding a stationary bike
- Swimming or water aerobics
- Strength training
- Yoga or stretching
6. Prioritize rest and relaxation.
Adult women need 7 to 9 hours of sleep each night — but exhaustion and sleeping problems are both common during pregnancy. To get more rest, try these tips:
- Power down your devices and go to bed at least one hour earlier.
- Sleep on your left side to improve blood flow.
- Stretch or do yoga before bed to reduce leg cramps.
- Wind down with meditation and deep breathing exercises.
7. Avoid exposure to cigarette smoke.
If you can, steer clear of environments where you might be exposed to secondhand smoke. If you can’t, try these tips for talking with friends and family. If you currently smoke, request nonjudgmental support from the Oklahoma Tobacco Helpline, including 2 weeks of free patches, gum or lozenges.
Want more healthy tips and tools for your pregnancy … and beyond? Score free recipes, workouts and more at ShapeYourFutureOK.com!