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The holidays are riddled with health hurdles, including everything from seasonal sweets to special events that can get in the way of workouts.
And while expectant moms might not be watching their waistlines in the same way they might during any other year, they have extra incentive to stay healthy during the holidays because they are eating—and exercising—for both themselves and their babies.
Women with an average body mass index can expect to gain between 25 and 35 pounds during pregnancy. But excessive weight gain can lead to health consequences including hypertension and diabetes for moms, abnormally large newborns, and increased Cesarean sections when it’s time to deliver, according to Dr. Shelby Dickison, a Washington University OB-GYN.
“Moderation is key when it comes to holiday indulges,” she said. “Instead of bringing your holiday favorites to a work party, try focusing on other aspects like games and gifts—or trading off a holiday party for a good workout or limiting other food faves that week.”
Expectant moms should always avoid unpasteurized treats; hot dogs or cold cuts; refrigerated pâté and meat spreads; refrigerated smoked seafood; and raw or undercooked seafood, eggs, and meat. They should also avoid alcohol and limit themselves when it comes to other high-calorie holiday beverages.
“Holiday drinks are so yummy, but they are loaded with calories, particularly [non-alcoholic] eggnog,” Dickison said. “Because of their caloric intake, be careful how much you pour into a glass and try to half it.”
She recommends expectant moms pile their party plates with veggies, fruits, and healthy, high-protein foods including nuts.
“Additionally, taking a 10- to 15-minute walk after a meal can help your body reduce the blood sugar load that your baby is being exposed to,” she said. “Walking 10 to 15 minutes after a meal is quick and easy and doesn’t required getting ‘ready’ to work out.”
Yoga classes designed specifically for pregnant women can also help prepare expectant moms for labor, says Dickison. She also recommends family fitness classes or fitness facilities that provide fun childcare options that help turn fitness into a family event.
“To incorporate fitness into your daily activities, take the stairs instead of the elevator or don’t struggle for the close parking spot. Park further away and enjoy being outside,” she said. “If the weather is a little chilly, try doing stretches at home or taking walks in large indoor areas, like the mall. It’s amazing the number of steps you can get while shopping.”
Combining exercise and shopping is a good option since time and energy are limited commodities during the holidays. Expectant moms should also plan on getting some extra rest this season and adjust their to-do list according, Dickison said.
“This might be the year for online shopping or, instead of buying gifts, spending time with people,” she said. “That’s a gift that can never be replaced.”
And that’s especially true when it comes to your unborn baby, Dickison advises expectant moms.
“Take time to enjoy each other and your pregnancy,” she said. “You will never share this time with your baby again, so enjoy the little things, whether it be 15 minutes of sitting down and feeling your baby move or learning your baby’s behaviors that you can compare outside of the womb.”
Lastly, Dickison says expectant moms shouldn’t travel after they’re at 36 weeks, and complications could move that travel cutoff up for some women.
“Be sure to discuss with your OB if you are leaving for the holidays and have a backup plan,” she said. “Family can always come to you or you can move holidays around. It’s not the date that counts, it is the moments you spend with others that do.”
