Kristen Raggio, R.D., L.D. 1501 West 5th Street, Ste. 109 472-9898

Q: What changes should expectant mothers make to their diets?

A: Depending on their current diet, most expectant mothers will need to make some adjustments. Not only are they responsible for providing their baby with nutrition that enables proper development, but their body requires more nutrients as well. Forget the ideas that you can “eat for two” while you’re pregnant. As far as calories go, you only need 300 to 400 extra calories each day. This equates to a sandwich and a piece of fruit or a cup of soup with a carton of yogurt.

Q: How much weight can a mother expect to gain and still remain in good health?

A: Weight gain can be a source of anxiety for a lot of mothers-to-be. Appropriate weight gain depends on their weight status prior to the pregnancy. If you are considered underweight, 28 to 40 pounds is an appropriate goal to set for weight gain. If you are at your ideal weight, aim to gain 15 to 25 pounds during pregnancy. The rate of gain is important as well. Expect to gain two to four pounds in the first trimester and approximately one pound per week thereafter.

Darline Turner-Lee Owner, Next Step Fitness www.nextstepfitness.com 288-0827

Q: Is it safe to participate in cardiovascular exercise WHILE PREGNANT?

A: For a healthy woman experiencing an uncomplicated pregnancy, it is safe to engage in cardiovascular exercise. With the consent of her physician, a mother-to-be can exercise right up to the time she delivers. Popular activities are walking, swimming and prenatal exercise classes. Many women jog and bicycle throughout their pregnancy, too. Expectant mothers should avoid activities involving changes in pressure, such as scuba diving or activities where there is a high risk of falling, such as horseback riding or skating. And most women should modify their exercise routines as their pregnancies progress, by reducing the distance, speed and intensity of their workouts. Finally, pregnant women must not get overheated when exercising. If they become fatigued, lightheaded or if they experience cramping, they need to stop until the symptoms subside. Consultation with their healthcare provider is recommended if the symptoms do not abate after a brief rest.