Mothers-to-be have many questions about pregnancy nutrition and exercise and that’s understandable as carrying a child is an important part of a woman’s life.
If you are a soon-to-be mom, or plan on becoming one… or even if you know someone who is pregnant you owe it to yourself / her to help her stay well fed and healthy during these crucial moments. The tips and pointers below will help you achieve just that.
Diets Are Crucial For Both the Mother And the Child
A diet containing the essential nutrients and vitamins are vital to the development of both the mother and the child. Vitamins, for example are imperative to the health of a developing baby and the well being of the mother. So, choosing foods that are rich in vitamins and other nutrients are an essential part of a healthy pregnancy nutrition plan.
For best results, follow a well-planned diet to avoid complications such as morning sickness, fatigue, anemia, or constipation, but don’t stop it after giving birth. Your healthy diet must continue for at least a few weeks after pregnancy if you intend to breastfeed the baby healthy nutrients.
Recommended Foods During Pregnancy
A healthy pregnancy diet should always contain the right dosage of important nutrients and vitamins, such as:
- plenty of complex and unrefined carbohydrates as they contain important B vitamins, trace minerals, and fiber that are essential to a fit, healthy pregnancy
- yellow and green leafy vegetables are vital for the growth of the baby and the health of the mother
- dairy products as they contain calcium which helps with the developing of baby’s teeth and bones. If your diet is lacking calcium your body will draw the calcium from your bones
- vitamin C in generous amounts is crucial to a healthy pregnancy, bone growth, and various metabolic processes
NOTE: Avoid taking in excessive amounts of fat when you’re pregnant as this will only add more pounds to your weight, which will be hard to shed after birth.
Ideally, your pregnancy diet should include…
- 3-4 servings of protein and meat
- 2-4 servings of fruit
- 6-11 servings of grains
- 4-6 servings of dairy products
- 6-8 glasses of water, milk, and juice
In conclusion, a pregnant mother should follow a healthy diet that will benefit the developing baby but which will also maintain her general health as well. And these tips are a good starting point.
Exercise Recommendations For Pregnancy
Exercise during pregnancy will promote strength, muscle tone, and endurance, and regular activity will help alleviate swelling, fatigue, and backaches.
If you intend to remain fit during your pregnancy you will need to work your heart and major muscle groups, but according to a pre-defined schedule as not all exercises are safe for pregnant women.
The type of exercise you do when expecting will depend on your fitness level prior to pregnancy. But in general, walking and swimming are considered excellent and safe pregnancy exercises, just like stretching and other low-impact exercises.
On the other hand, exercises that involve a risk of falling or injury should be avoided at all costs. Namely…
- racket sports
- horseback riding
For best results, you will need to alter your exercising routine from one trimester to another in order to accommodate your growing body. Also, avoiding over-exertion is necessary if you wish to avoid complications such as faintness, dizziness, vaginal bleeding, and premature contractions.
Oh, and make sure you drink plenty of water before, during, and after exercising to reduce the risk of dehydration, which can raise your body temperature and cause harm to yourself and / or your baby!
A regular exercise program is beneficial to both the mother and child, but before taking on any routine please check with your doctor first to make sure that you’re not suffering from any conditions or risks that might put you, or your unborn child at risk.