What's New
Our office is taking on a new look. We are excited to offer a more welcoming and comfortable setting for our patients. Our exam suites have been redecorated and have taken on a spa like feel. We hope that our patients can be more relaxed and feel at home. Check out the pictures of our newly decorated suites.
Additional Resources
Contact Us
1505 Eastland Drive, Suite 500,Bloomington, IL 61701
Phone: (309) 662-2273
Fax: (309) 662-2014
Diet and Exercise during your Pregnancy
Exercise Recommendations
- Exercise on a routine, 3–4 times weekly basis
- Drink water before, during, and after exercise
- Do not exercise when ill
- Do not exercise outdoors in hot and humid weather
- Take 5–10 minutes prior to exercise to warm up and/or stretch and 5–10 minutes after exercise to cool down
- Keep your heart rate under 140 beats per minute
- Restrict the most intense portion of the exercise (heart rate at 140 bpm) to 15–20 minutes
- Avoid high-impact exercises
- Avoid sit-ups and leg raises or other exercises that make use of abdominal muscles
- Avoid exercises that require uncomfortable positions
- Do not lie on your back for longer than a few minutes at a time
- Get up slowly
- Stop exercising if you experience pain related to the specific exercise, bleeding, dizziness, back pain, or pelvic pressure
Sports to Avoid
- Skiing—snow or water
- Scuba diving
- Skating—ice or roller
- Any sport performed at high altitudes
Saunas, hot tubs, and whirlpools commonly used after exercise should be avoided during pregnancy. Dizziness can result from the change in circulation due to high temperatures.
Nutritional Requirements
| Category | Food | Servings per Day |
|---|---|---|
| Protein | Meat, poultry, beans, eggs | 4 |
| Milk products | Milk, yogurt, cheese, tofu | 4 |
| Grains | Bread and rolls, macaroni, rice, noodles, cereal | 6 |
| Vitamin C Fruits and Vegetables | Oranges and grapefruits, tomatoes, green peppers, broccoli and cauliflower, cabbage | 2 |
| Green Leafy Vegetables | Brussels sprouts, asparagus, greens and lettuce, watercress | 1–2 |
| Vitamin A Fruits and Vegetables | Apples, carrots, green beans, bananas, sweet potatoes | 3 | Fats and Oils | Butter and Margarine, Salad Dressing, Cream Cheese | 3 |
Iron Rich Foods
Hemoglobin and hematocrit levels are important during your pregnancy and when you are giving birth. One of the things that we check for is to make sure your hemoglobin and hematocrit have been checked; if your levels have been found to be too low, we need you to work on this before you deliver your baby. Everyone loses a little blood during delivery, so we would like you to begin your labor process with a normal hemoglobin. Iron is absorbed much easier and faster through the foods we eat opposed to taking a pill, so here are some foods high in iron to compliment your diet so we can raise that hemoglobin up! The normal minimum daily requirement of iron is 18 mg per day.
| Food | Average Serving | Iron mg |
|---|---|---|
| Apricots, dried | 5 halves | 1.5 mg |
| Beans, dry | 1/2 cup | 2.6 mg |
| Corned beef | 2 oz | 2.5 mg |
| Cereals-fortified | 1 cup | 4.5 mg |
| Ham, smoked | 2 oz | 1.7 mg |
| Lentils, dry | 1/2 cup | 2.2 mg | Peaches, dried | 3 halves | 1.9 mg |
| Pork loin | 2 oz | 1.8 mg |
| Raisin Bran | 2/3 cup | 8.0 mg |
| Raisins | 5 tbsp | 1.7 mg |
| Soybeans, dried | 2 tbsp | 2.0 mg | Spinach, raw | 1/2 cup | 1.7 mg |
| Turkey | 2 oz | 2.3 mg |
| Hamburger | 4 oz | 3.5 mg | Liver | 3.5oz | 6.6 mg |
| Roast Beef | 8 oz | 4.6 mg |
| Egg | 1 whole | 1.2 mg |
| Chicken breast, fried | 1 breast | 1.1 mg |
| Chicken, roasted | 3.5 oz | 2.1 mg | Turkey, roasted | 3 slices | 2.1 mg | Tunafish in water | 3.5 oz | 1.6 mg | Scallops | 3.5 oz | 1.6 mg | Pork spareribs | 8 oz | 2.9 mg | Ham, baked | 2.5 oz | 2.1 mg | Almonds | 1/4 cup | 1.7 mg | Cashews | 1/4 cup | 1.2 mg | Walnuts | 1/4 cup | 1.9 mg | Bagel | 1 bagel | 1.2 mg | Branflakes | 1 cup | 12.3 mg | Cream of Wheat | 1 serving | 25.0 mg | Asparagus | 6 stalks | 1.3 mg | Potato | 1 medium | 1.1 mg | Tomato | 3 inch | 0.9 mg | Tomato Juice | 1 cup | 2.2 mg | Avocado | 1/2 cup | 1.3 mg | Banana | 1 cup | 1.6 mg | Cantaloupe | 1/2 medium | 1.6 mg | Strawberries | 1/2 cup | 1.0 mg | Watermelon | 8x4 wedge | 2.1 mg |