Pregnant Women: How to Ensure a Healthy Baby and Enjoy Pregnancy Along the Way

Having children is both an exciting and stressful time in a couple's life. There is understandable anxiety surrounding the pregnancy itself, as well as labor and delivery -- not to mention the next 20 years of another person's life.

Here are five strategies to insure a healthy baby while also enjoying your pregnancy:

1. Have a plan with your OB-GYN. Your OB-GYN can provide useful information about planning for your pregnancy. This reduces anxiety as you step into this next phase of life. Prenatal care and good communication with your obstetrician are the keys to optimizing a successful pregnancy and reducing your stress. Make sure you're comfortable with your obstetrician, as this physician will be your guide throughout the 40-plus week process. Whenever possible, anticipating and planning for pregnancy is ideal. There may be issues you're not even aware of that can be managed best before pregnancy. For example, taking folic acid every day can help prevent birth defects -- and it only works if a woman takes it before and during early pregnancy. We recommend all women of reproductive age take a multivitamin each day that has 400 micrograms of folic acid.

2. Good nutrition + healthy diet = healthy baby. It's simple: A healthful way of life includes good nutrition and exercise. Pregnancy is a time when a mom sets the stage for her baby -- not only ensuring a healthy pregnancy but a good start to life for this new person. Try a diet that's full of fresh fruits and vegetables, and low in saturated fats and refined sugar. Lean meats and fish, legumes, whole-grain breads (but not too much!) and plenty of water are also important. Meal planning and preparation reduces the need to reach for those unhealthy food choices. Always exercise portion control -- moderation is the key not only during pregnancy but also throughout your life.

3. Babies should not smoke and drink alcohol. Avoiding alcohol, tobacco and soda are a must. Cutting out these harmful chemicals will make you feel much better every day -- plus provide your baby the best chance of physical and mental development throughout pregnancy and beyond.

4. Gain 25 pounds or less. Good evidence tells us that women do not have to gain two or three dress sizes to have a happy and healthy baby. It's actually better for the baby to gain less weight. Mom will feel better throughout pregnancy and delivery with less added weight -- which also translates to less for women to lose after birth.

5. More exercise = less stress. Exercise is also important throughout pregnanc, unless there are complications. Your obstetrician can guide you. Not only is being active important for your pregnancy health, but it will improve your stamina for the day of delivery. Exercise is also a natural way to relieve stress and anxiety. Endorphins released during exercise provide us with a sense of well-being.

Keep in mind: We usually get very few opportunities to have the privilege of pregnancy during life. It's a wonderful opportunity to maintain or achieve a healthier life for you and your new baby. Enjoy every single minute!

Mary L. Rosser, M.D., Ph.D., is an OB-GYN in the Department of Obstetrics & Gynecology and Women's Health at Montefiore Medical Center and assistant professor of obstetrics & gynecology and women's health at Albert Einstein College of Medicine. Dr. Rosser received her B.S. at Emory University and a Ph.D. in Endocrinology at the Medical College of Georgia. She attended The Wake Forest University School of Medicine for her M.D. degree and completed residency at Emory University. After several years in private practice, Dr. Rosser joined Montefiore in 2004.

She conducted basic science research on heart disease in women during graduate school and recently, Dr. Rosser was the Chair of the "Women & Heart Disease Physician Education Initiative" for American College of Obstetrics & Gynecology (ACOG), District II.