Feature Article: Healthy Start for Moms
How many New Years in a row have you resolved to eat better and exercise more? How many years was your resolution broken by the time February arrived? This year, make healthy eating and exercise a family affair and you’ll be more likely to stick with your resolution.
Whether you’re thinking about starting a family, currently pregnant or already a mom, your diet and exercise habits can have a big impact on your health and your kids’. Making a few healthy changes can start you and your kids, no matter what their ages, on the path to year-round wellness.
Follow these tips for a healthy 2012, and beyond.
If you’re thinking about getting pregnant:
Maintain a healthy weight.
Losing weight is the No. 1 New Year’s resolution, and you may have vowed to battle the bulge in years past. But if you hope to become pregnant this year, reaching and maintaining a healthy weight is more important than ever, say experts on Be Smart. Be Well. Managing Pregnancy Risks. That’s because women who are overweight are at higher risk for pregnancy complications.
“The reason obesity is a problem [during pregnancy] is we know that major health concerns develop,” says Patricia Schneider, Certified Nurse-Midwife with West Suburban Women’s Health. “Hypertension’s increased, preeclampsia’s increased–all of the major issues that can cause problems are increased in women who have a body mass index, or BMI, over 30.”
What’s more, being overweight can also lead to health problems for your baby. A study by the National Institutes of Health found that the more obese a woman is when she becomes pregnant, the greater the likelihood that she will give birth to a baby with a congenital birth defect. On average, being obese increases a woman’s risk of having a baby with a heart defect by about 15 percent compared to a woman of normal weight.
Your ideal weight depends on your height, but most people should aim for a BMI of 18.5 to 24.9. A BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or higher is considered obese. You can estimate your BMI with this BMI calculator from the Centers for Disease Control.
If you are overweight, talk to your doctor about a healthy weight loss plan.
Make exercise a part of your routine.
Now is also the time to start incorporating exercise into your daily routine. Having a fitness regimen before you become pregnant will increase your chances of a healthy, comfortable pregnancy, according to the American College of Obstetrics and Gynecology (ACOG).
(Learn about preconception health and steps you can take to increase your chance of a healthy pregnancy at Be Smart. Be Well. Managing Pregnancy Risks.)
If you’re pregnant:
Don’t go overboard.
If you are pregnant, healthy eating resolutions apply to you, too. Being pregnant is not an excuse to overindulge and treat yourself to an extra portion or dessert (or two or three). The guidelines for how much weight a woman should gain during pregnancy were recently revised downward by the Institute of Medicine.
According to the new guidelines, women of a normal weight (BMI of 18.5 to 24.9) should have a total weight gain of 25 to 35 pounds. If you’re overweight, you should gain 15 to 25 pounds. And if you start pregnancy underweight, you need to put on a little extra weight and should gain 28 to 40 pounds.
Stay active.
Most women can safely exercise throughout pregnancy, but talk to your doctor about a safe level of exercise for you. Most women should aim for about 30 minutes of daily activity. You may not be able to do the same high-intensity workouts you did before becoming pregnant, but walking, swimming, yoga and riding a stationary bike are all good ways to keep fit during pregnancy.
If you’re a mom:
Help kids eat smart.
If you already have children, you know it can be hard to get picky little ones and busy older kids to eat well-balanced, healthy meals and snacks. But bad eating habits developed now can turn into serious problems down the road.
Today, one out of every three U.S. kids is obese or at risk for becoming obese. Studies show overweight kids have less energy and have a harder time focusing in school. Overweight children also are more likely to be obese adults and thus more likely to develop health problems such as heart disease, type 2 diabetes, high blood pressure, high cholesterol and stroke.
The good news is that making even a few small changes in your shopping list and cooking habits can help, say childhood obesity experts on Be Smart. Be Well Childhood Obesity.
“Just find little ways to make changes,” says David Thoele, M.D., a pediatric cardiologist and childhood obesity specialist interviewed on the site. “If you are used to having white bread and you change to whole grain bread, that’s progress. I suggest that families think of it as a dimmer switch, so you try to turn up the healthy things in your life and turn down the unhealthy things.”
Be a role model.
Children of overweight moms are more likely to become overweight or obese, which is why it’s important to pay attention to your own diet and exercise habits. You are an important role model. Even if it seems like your kids (and especially your teenagers) don’t notice what you do, they do. The lessons you impart now will stick with them for a lifetime. For example, don’t just tell your kids to eat healthy snacks. Have one yourself.
“It’s really important that parents not only work with their children to identify ways to be healthy and active, they have to live it alongside their children,” says Baker Harrell, Founder and Executive Director of Active Life.
(Learn about childhood obesity and what parents can do to help kids reach and maintain a healthy weight at Be Smart. Be Well. Childhood Obesity: What Can I Do About It)
Make a meal out of it.
Life is busy, and schedules are hectic. But studies show that kids in families that sit down together for dinner several nights a week are more likely to adopt healthy eating habits and behavior. They also do better in school.
Whether you’re pregnant, have little ones or teenagers on the go, make sitting down to dinner together a priority this year. It could be the first step to a healthier you and a healthier family.
Get fit together.
It’s recommended that children get at least 60 minutes of exercise daily. And healthy adults should be getting at least 2 hours and 30 minutes of moderate-intensity activity each week. That may sound like a lot, but if you make physical activity part of your family routine, the minutes will pass faster and you’ll enjoy some fun, family time.
Try to think of activities you can do together to get exercise. Go for a bike ride together or pledge to turn off the TV and take a walk after dinner a few nights a week. Encourage your child to try new activities by joining in yourself. Register for tennis lessons or take a martial arts class together. The more you make physical activity a part of your regular routine, the less it will feel like work and the better you and your kids will feel.
All moms and moms-to-be:
Getting your year off to a healthy start can give your family a boost, too. This year, make smart, healthy choices a way of life and see what a healthy 2012 brings for you!
Life Story Videos: Healthy Start
Watch this three-minute video to see how one family decided to eat better and get active together.
Watch Austin’s story
Watch this short video to see how one young mom took control of her health so she could have a healthy pregnancy.
Watch Melissa’s story
