Tips For Britney, Other Moms-To-Be

Britney Spears has confirmed the rumors, announcing she's pregnant.

So what should she expect over the next few months? And what should all pregnant women do to eat right and stay fit when carrying a child?

The Early Show medical correspondent Dr. Emily Senay provided some answers Tuesday. She also looked at other aspects of healthy pregnancies.

First of all, "morning sickness" definitely isn't limited to morning. Most of the time, women begin to feel a bit nauseous or have appetite changes as early three to five weeks in.

Morning sickness can generally include heartburn, nausea and vomiting, all symptoms linked to the increased hormonal activity of early pregnancy.

Generally, symptoms can last until the 12th or 13th week or, rarely, through the end of a pregnancy.

A good way to ease the nausea is to have small, frequent meals, every two hours or so, even through the night, if you can do that. Dry crackers are helpful, as are peppermint or ginger tea. Eating a high-carbohydrate diet that includes things like dry toast, honey, bananas, baked potatoes, and whole-grain breakfast cereals can help curb morning sickness and, as you might imagine, pregnant women should avoid strong smells, fatty foods, and spicy foods, to help keep morning sickness under control.

Eating well during pregnancy requires a few adjustments to general dietary guidelines.

A woman's need for calories, protein, vitamins, minerals and water increases. Depending on her age, weight, and activity level, each woman requires different amounts of foods. Every pregnant woman should check with her doctor to determine what's best for her.

But in general, the average pregnant woman should get a minimum of 4 servings of milk and high-calcium foods such as yogurt and cheese. She'll want to consume at least 3 servings of protein (lean protein is best) and at least 6 servings of breads and grains (preferably whole grains). She'll want to make sure to get enough fresh fruits and vegetables (at least 5 servings) and about 2 to 3 servings of fats and oils. You want good unsaturated fats like avocado, olive oil and nuts.

Of course, prenatal vitamins are also very important. She should follow her doctor's instructions on which ones to take. Usually, they include calcium, iron and folic acid.Unfortunately, pregnancy isn't really the license to eat that so many women wish it were.

The average pregnant woman only needs about 300 extra calories per day. That's not much at all.

As for how much weight you should gain: If you're a fairly normal weight for your height before you get pregnant, you should gain 25 to 35 pounds during your pregnancy. Only two to four pounds of that goes on during the first trimester, and the rest starts to pack on at a little under a pound per week after that. If you're underweight, it's important to put on at least 28 to 40 pounds. And if you start out overweight already, you should only add about 15 to 25 pounds.

There are some doctors who say a glass of wine a week is fine and won't do any harm. Senay isn't among them. If you're pregnant, she urges, steer clear of any and all alcoholic beverages.

Of course, right at the top of the list of other things to avoid are smoking and caffeine, as well as some fish. Stay away from fish like swordfish, shark and fresh tuna to avoid exposure to mercury, which can affect nerve cells in the brain and spinal cord, especially in unborn babies and young children. Avoid fresh water fish all together, because they're more likely to be contaminated with pesticides and carcinogens.

Caffeine may cause birth defects, particularly when consumed in excess.

A pregnant woman's diet should contain no unpasteurized milk or soft cheeses, because they can carry potentially deadly bacteria. That means no brie, feta or blue cheese.

Exercise during pregnancy is something each woman needs to consult her doctor about, to determine what's right for her. But in general, during pregnancy, women can continue mild-to-moderate exercise.

You wouldn't want to begin an exercise program when you learn you're pregnant, but you can generally continue regular exercise. At least three times per week is better than intermittent activity.

After the first trimester, women should avoid exercise on their backs, so no crunches! Women should also modify the intensity of exercise: Stop exercising when you're tired, and don't exercise to exhaustion.

You can generally continue weight-bearing exercises like aerobics with some modifications. Non-weight bearing exercises like swimming or cycling work very well and help minimize the risk of injury.

And of course, during exercise, and throughout pregnancy, be sure to stay hydrated.