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Pregnancy can be both an exciting yet stressful time. As women try to keep up with all of the rules about what to eat, what not eat, how to workout, if to workout, what should be a sacred and exciting time can be just plain challenging.

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While I don’t have a baby on board just yet, working with clients pre and post pregnancy has prepped me for whenever that day may come. So if you are preggers, read this and learn how to be healthy, fit and pregnant.

Eating For Two

While the average weight gain over an entire pregnancy is 25 to 35 pounds, many women over indulge (or under indulge) while their dear offspring is on board. So just how much should you be increasing your calorie intake while Jr. grows? Well, during the first three months of pregnancy you don’t need to increase your calories at all. However during your second trimester you should increase your caloric intake by about 304 calories per day, and by your third trimester up it to about 450 extra calories per day. But like in any other FitGirl situation, your individual need will depend on age, height, weight and activity level. Need help figuring out how many calories needed daily? Check out my friend Dr. Jan Rydfors’ The Pregnancy Companion® app. As an OB/GYN specializing in fertility and high-risk pregnancy she’s got both you and your diet covered mommy!

Wa-Wa-Water Please

Hydration is extremely important during pregnancy. Frequent fluid intake is needed since more water evaporates from your skin when you are pregnant. Oh, and don’t let it be summer?! Heat enhances fluid loss so don’t skip the chance to sip during warmer months. Try to drink at least 10 eight-ounces glasses of fluid every day and even more on hot days. P.S. The Pregnancy Companion® app has a fun hydration counter to make it easy to keep track of your fluid intake too.

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