Helping Families Be Healthy from the Beginning

Check out our short videos to learn more about taking care of yourself during pregnancy.

My healthy pregnancy goals:

Weeks 21-24

Weeks 25-28

Weeks 29-32

Weeks 33-34

Weeks 35-36

Weeks 37-40

Pregnancy: 21-40 weeks

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Self Care for a Healthy Pregnancy Taking care of yourself is taking care of your baby.

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Drink mainly water. Your body is healthier without the sugar and artificial sweeteners that are in many other drinks.

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Eat a healthy diet. Choose fruits & vegetables, eat foods that are high in fiber, include protein in most meals, and avoid fast foods.

Know who you can ask for help. Ask your doctor, midwife, nurse, partner, friends, or family for help when you need it.

Your weight at the start of pregnancy was ______ pounds.

Your weight gain in pregnancy should be about ______ pounds.

At ____ weeks of pregnancy, you have gained ______ pounds.

If you gain too much or too little weight, there are more health risks for you and your baby. Plan to gain weight slowly:

2 to 4 pounds each month for months 4 - 9

To help you gain weight slowly, focus on these 5 goals:

Be physically active most days. Get at least 30 minutes per day of moderate-intensity activity, like fast walking.

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Get plenty of sleep. Your body needs at least 8 hours of sleep each night.

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Breast milk is the perfect food for babies. It is recommended that you give your baby only breast milk for about 6 months. Also, breastfeeding can keep YOU healthy and help you lose pregnancy weight faster.

Let people know that you plan to breastfeed, so they can support you when your baby arrives.

Go to a breastfeeding class. Have your partner go with you to help them understand breastfeeding and get comfortable with it.

Breastfeeding can be difficult in the beginning, so ask for help if you need it. Here are places that offer breastfeeding support:

Learn how to tell when your newborn is hungry and full.

A hungry baby may keep hands near her mouth, make sucking noises, pucker lips, or root (search for the breast).

A full baby may suck slower or stop sucking, relax or fall asleep, or turn his head away.

TIPS:

Did you know?

Preparing to Feed Your Baby

WIC at MGH Chelsea & Revere (617) 887-4340

Mother Infant Lactation Club (MILC) at MGH Revere

(781) 485-6052

La Leche League (800) LA LECHE

ZipMilk www.ZipMilk.org

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Being a dad is an important job. Whether or not you live with your child’s mother, she and your baby need your support.

Did you know?

TIPS:

Preparing to Be a Dad

Getting ready for your baby now will make things easier when your baby is here.

Go to a breastfeeding and a birth class. Ask a friend or your partner to join you! Your midwife or doctor can tell you about classes.

Be active, eat mainly fruits and vegetables and foods that are high in fiber and protein, and get enough sleep so you will be stronger for labor and delivery.

Plan a comfy place to breastfeed, with burp cloths or washcloths ready for quick clean-up.

Buy snacks that you can eat one handed, while breastfeeding or holding your baby.

Stock up on frozen veggies for quick, healthy meals once baby comes, or cook now and freeze for later.

Did you know?

TIPS:

Preparing to Be a Mom

Start bonding now. Talk to your baby and feel the baby moving. This will help you connect.

Think about the father you want to be. What kind of father did you have? Do you want to be the same kind of father for your child, or different?

Support your child’s mother. Go to prenatal visits and childbirth classes together. Offer help at home to give her time to rest. Listen to her worries and concerns. Support her efforts to breastfeed. Breastmilk helps

protect babies from illnesses, both now and as they grow.

Learn about babies and parenthood. Talk with other dads, ask questions, and learn what to expect.

Stay healthy. Your health matters. Depression, obesity, substance abuse, and other medical issues can affect your baby’s development. Make healthy choices and take care of yourself now. Encourage and support your child’s mother to be healthy as well.

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The Boston Basics are 5 fun, simple, and powerful ways that every family can give every child a great start in life.

The First 1,000 Days is partnering with the Boston Basics. Learn more about the Boston Basics at BostonBasics.org.

Baby blues and feelings of depression are common during pregnancy. Some women cry more, do not laugh as much, worry for no good reason, or feel anxious, nervous, or irritable.

If you have these feelings, there are things you can do to feel better. There are people who can help you.

Your midwife and doctor are there to help and want you to

feel better. They can also connect you to others who can help.

Take care of your body. Be active every day and aim for 8

hours of sleep a night. Eat mainly fruits and vegetables and

other foods that are high in fiber and protein. This can help

your body and your mind to feel better.

Share with friends and family how you are feeling.

Do what you really have to do and set aside the rest.

Plan time in your day to relax, even if just for a few minutes.

Listen to music, stretch, or sit quietly and breathe.

Feelings During Pregnancy & After Delivery

Did you know?

TIPS:

Reading is a great way to bond. Your baby will learn how books work and start to develop language.

Babies learn by touching and exploring. Let your baby touch, bang and crawl to learn the way around.

Even babies start to learn math and thinking skills. Your baby will learn by watching you.

Newborns learn language! Point as you talk to give your baby clues to what you are saying.

Babies need to feel loved and safe. Manage your stress to help your baby feel secure.

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