Integrated Family Community Services 3370 South Irving Street, Englewood, CO 80110-1816 Ph: 303-789-0501

Adding to the Family? 4 Tips for a Better Pregnancy

Bringing a new child into the world means that you will hear all sorts of old wives’ tales and tidbits of advice from everyone, including strangers. Understanding what is healthy for you and your baby is an important part of the pregnancy experience. These four tips will help you to have a healthy and fit pregnancy.

Healthy Eating

Healthy eating is essential to you and your growing child. Your doctor will recommend a caloric intake for you to follow so that you gain the right amount of weight during your pregnancy. Stick with whole grains, fruits and vegetables and lean proteins. Healthy eating can also help you to avoid conditions such as gestational diabetes. If you have morning sickness, eating small amounts of food every two to three hours can help ward off the nausea.

Moderate Exercise

While you are pregnant, moderate exercise will help you to control your weight gain. Exercises such as swimming, taking walks or doing yoga also help to keep your muscles strong. Regular exercise also promotes bone health, which is important because your growing baby is using a lot of the calcium that you have stored. Be sure to stick with low-impact exercises and drink extra water before, during and after a workout.

Portable Ultrasound Machines

Portable ultrasound machines allow you to monitor the fetal heart rate of your child. You can also use these machines to check on the activity of your baby. Some companies, like Keebomed, know how enjoyable it is to see your baby in real-time. Many people simply enjoy seeing the baby’s movements, especially as the fingers and toes become visible. Portable ultrasound machines are safe and simple to use at any time.

Quit Smoking

Smoking during pregnancy increases your risk of preterm labor and the chance that your child will have a low birth weight. When babies are born too early, their lungs may not be fully developed and they may need intensive care in the neonatal unit of the hospital. Quitting smoking is not only good for your health, but it is essential to the health of your developing baby. Your obstetrician may be able to connect you to resources for quitting smoking and may recommend products such as patches or gums to make the process of quitting go more smoothly.

Pregnancy is an exciting time in your life. There is nothing quite like the feeling of your growing child moving inside of you. As you prepare for your baby’s birth, these four tips will help you to have a healthy and enjoyable pregnancy.

Tim Esterdahl

Tim Esterdahl is the editor of IFCS blog. He is a married father of three and enjoys golf in his spare time.
Tim Esterdahl

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Food Insecurity - The USDA defines it as a state in which “consistent access to adequate food is limited by a lack of money and other resources… A household is food insecure if, in the previous year, they experienced limited or uncertain availability of nutritionally adequate foods.”

According to Feeding America, food insecurity is a problem. Almost 28,000 Douglas and 75,000 Arapahoe County residents (1 in 7 Coloradans) face this issue.

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Happy Prime Day! We need your help when you make a purchase today. Through the Amazon Smile program, .5% of your purchase can go to aid Integrated Family Community Services with their year-round mission. If you have not already linked your Amazon account to benefit IFCS, click on the link below. This is a free way to help us out. It costs you nothing and no charge is added to your account, but you need to use the linked account to assist us financially. Your purchase can benefit many in the community - you can make a "Prime" difference and generate smiles. #onecanfeed
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We are getting excited to start receiving backpacks and back-to- school supplies this week. We have 319 students being sponsored and are collecting extra supplies to provide for over 300 more children in our community. Let us know if you would like to donate to support this program - contact Sarah Rutledge at or (303)789-0501. Donations are due by August 2. ... See MoreSee Less

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#OneCanFeed…Seniors! 1 in 7 Colorado seniors struggle with hunger (deciding between Food and Medicine). One Can Make a difference – learn more at

#OneCanFeed…Families! Nearly 1 in 7 Coloradans struggle with hunger, facing times when there is not enough money to buy food. One Can Make a difference – learn more at

We are pleased to announce the launch of One Can Feed! This is a fundraiser for IFCS to help collect financial and food resources to help others in need. Check out today to see how you can make a difference! #onecanfeed #dogood #charity #colorado

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