Tips for a Safe and Healthy Pregnancy Approved by the Georgia-Pacific Health Smart Institute Advisory Board

Exercise Dos & Don’ts

DO exercise during your pregnancy. Moderate exercise may result in an easier and shorter labor and birth, fewer Cesareans, a more timely postpartum recovery and overall increased energy and wellness. However, be sure to check with your doctor before you begin any exercise regimen. DO choose safe activities such as walking, swimming, and stationary bicycling at least three times a week for 20 minutes. DON’T work out for approximately six weeks after you give birth. DON’T participate in physical sports that may result in injury to you and your baby, such as horseback riding, downhill skiing, skating or rock climbing.

Hygiene Dos & Don’ts

DO wash your hands well with soap and water and dry them with a disposable paper towel like Sparkle(R) in order to protect you and your baby from disease. The most effective way to avoid a wide range of illnesses is to properly wash and dry your hands often. DO avoid those with a cold or flu. DO get a flu shot if you are in the second or third trimester during influenza season; your partner and children over age six should do the same.· DO avoid cleaning your pet’s litter box. There is a chance of contracting toxoplasmosis, a parasite that can put your baby at risk for serious illness or even death. DO wash fruits and vegetables and dry them with a paper towel or napkin before eating. DO wash and dry your cutting board and utensils between uses, especially when cutting raw meat. DON’T forget to wash your hands thoroughly after handling uncooked foods. DON’T leave food sitting out. Instead, refrigerate promptly and only reheat leftovers once. DO be aware of the risk of Listeria, a bacterium found in certain ready-to-eat foods that can cause miscarriage, serious illness or death. These hazardous foods include soft and blue-veined cheeses like Feta, Brie and Roquefort, refrigerated pates and meat spreads, refrigerated smoked seafood and hot dogs and deli meats (unless thoroughly cooked or reheated until steaming hot). Caffeine, Nicotine and Alcohol Dos and Don’ts

DO practice moderation when drinking caffeine. Five or more cups of coffee a day may double your risk of miscarriage. Instead of soda or coffee, drink 6 to 8 glasses of water daily. Water keeps you hydrated, resulting in healthier skin and a decrease in common pregnancy discomforts such as swelling and constipation. DO watch your alcohol consumption. Alcohol is among the most common known causes of harm to the fetus. Keep in mind that when you drink alcohol, your baby also drinks. DON’T smoke. Smokers are twice as likely to suffer a miscarriage as nonsmokers. Try your best to avoid second-hand smoke as well.

Nutrition Dos and Don’ts

DO eat a balanced diet of proteins, fruits, vegetables and whole grains. DO consume at least 400 micrograms of folic acid each day, especially in the very early stages of pregnancy. This B-vitamin helps prevent spina bifida and other birth defects. DO understand that there can be too much of a good thing when it comes to vitamins. Vitamins A and D can be toxic at high levels. See your doctor for the proper dosage. DO minimize fats and sweets. You can eat about 300 extra calories a day, but nutritious ones! DON’T eat shark, swordfish, tuna, king mackerel or tilefish warns the FDA. These fish contain high levels of mercury that may damage the fetus’s nervous system.

Additional information is available free to consumers from the G-P Health Smart Institute. Call Georgia-Pacific’s toll-free Health Smart hotline at 1-877-GPCLEAN or log on to their Web site, www.gphealthsmart.com.

G-P Health Smart(TM) Tips #219 GEORGIA-PACIFIC HEALTH SMART INSTITUTE – LISTERIA AND PREGNANCY TIPS

According to a recent announcement from the FDA and USDA, Listeria causes approximately 2,500 serious illness and 500 deaths each year. Although a relatively rare foodborne illness, Listeria particularly affects pregnant women as their immune systems are compromised. This disease can cause miscarriage, stillbirth, severe illness or even death.

Nationwide Listeria outbreaks have been associated with ready-to-eat foods like hot dogs, deli meats and various soft cheeses. The USDA and the Georgia Pacific Health Smart Institute recommends that women avoid the following foods during pregnancy:

Reduce the Risks of Listeria During Pregnancy

DON’T eat hot dogs and luncheons meats unless they have been thoroughly cooked or reheated until steaming hot. DON’T eat soft cheeses such as Feta, Brie and Camembert cheeses, blue-veined cheeses and Mexican-style cheeses such as “queso blanco fresco.” DO eat hard cheeses; semi-soft cheeses like mozzarella; pasteurized processed cheeses such as cream cheese, cottage cheese; cheese slices and spreads. DON’T eat refrigerated pates and meat spreads DO eat canned or shelf-stable pates and meat spreads. DON’T eat refrigerated smoked seafood such as salmon, trout, whitefish, cod, tuna or mackerel that is labeled “nova-style,” “lox,” “kippered,” “smoked,” or “jerky.” DO eat canned or shelf-stable smoked seafood. DON’T eat raw or undercooked meat, eggs or seafood. DON’T drink unpasteurized milk or juices. You can help decrease your chances of contracting a foodborne illness during pregnancy and throughout your life by following these tips from the Georgia-Pacific Health Smart Institute:

General Foodborne Illness Precautions

DO wash your hands well with soap and water and dry them with a disposable paper towel like Sparkle(R). The most effective way to avoid a wide range of illnesses is to properly wash and dry your hands often. DON’T cross-contaminate. Keep uncooked meats separate from vegetables, cooked foods and ready-to-eat foods. DO completely defrost food before cooking, DO cook food to their proper temperatures, DO refrigerate promptly so that bacteria have a less likely chance to set in and DON’T reheat food more than once. DO clean all utensils, cutting boards and cooking areas after each use. DO wash and dry all fruits and vegetables with a paper product before consuming. DO thoroughly clean the inside of your refrigerator with detergent, hot water and paper towels at least every six months. DO check the sell-by and expiration dates before purchasing groceries. The sell-by date is the last date on which the product should be purchased. The expiration date is the last date on which the product should be consumed. Additional information is available free to consumers from the G-P Health Smart Institute. Call Georgia-Pacific’s toll-free Health Smart hotline at 1-877-GPCLEAN or log on to their Web site, www.gphealthsmart.com.