Finding out that you are expecting is one of the happiest moments in your life, only matched with the joy you will experience when you will take your newborn baby in your arms! So, how do you plan to spend the nine important months? Do you plan to get plenty of rest and eat a lot or do you intend to adopt a healthy regime for Nutrition and Exercise During Pregnancy on a regular basis to help you remain healthy during pregnancy? It’s your choice!
During pregnancy, your body goes through a number of physical and hormonal changes, and you are bound to feel tired, hungry and lethargic during that period. You need to take special care of what you eat and drink and what activities you enjoy during your pregnancy period.
If you want a pregnancy without any complications and wish to eat and exercise to have a healthy and active baby then pay attention to your nutrition and exercise during pregnancy.
Nutrition and Pregnancy – Essential Tips You Need To Know
Remember, whatever you eat will serve as the building blocks for a strong and healthy baby. It is important for you to note that you will need around 300 additional calories on a daily basis throughout your pregnancy. But you don’t want to eat oily snacks and foods low in nutrition, do you?
If you want to give your baby a sound nutritional start, then keep these following tips in mind:
- Drink around 80 to 100 ounces or 8 to 10 glasses of water regularly
- Choose a whole grain, vegetable and fruit rich diet to ensure optimal health and avoid any symptoms of constipation
- Opt for iron rich foods like liver, poultry, lean meat, leafy vegetables and dried beans
- Avoid and cut down on caffeine intake
- Don’t skip any meals even if you don’t feel like eating, as the baby needs nourishment
You can also ask your doctor to prescribe you a vitamin supplement. Folic acid is very important for the proper development of the baby and needs to be taken in the initial months of the pregnancy.
Some of the herbs and natural ingredients you should eat during your pregnancy include;
- Peppermint for the effective treatment of gas and morning sickness
- Ginger to help reduce the uncomfortable symptoms of morning sickness
- Garlic which is ideal for giving a boost to your immune system
Make sure that you do not miss out on any meals during the day, instead add some snack times to your daily diet plan to keep your energy levels balanced at all times.
Do not skip breakfast, lunch or snack times. You are bound to feel tired at different times throughout the day and you need to eat something every once in a couple of hours to keep your energy levels at a healthy point.
For breakfast try out some fresh seasonal fruits with organic nuts and chopped seeds to meet all your caloric requirements and give your immune system that extra boost you need to present a strong protection for your baby. For a mid-day snack just choose some dried fruit, sliced veggies, hummus or bean spread for a tasty nutritious bite.
Lunch can be a tasty and nutritious wrap or sandwich with plenty of fresh vegetables to give your day a fresh and energetic drive. For your afternoon snacks, smoothies would be a great idea as they will be nutritious, not very fattening and will serve your cravings in a great way!
Foods to Avoid During Pregnancy – What Not to Eat
Whatever you eat during pregnancy will have a direct impact on your health and your baby. That is why it is very important that you exercise special care in what you choose to eat and drink during the nine months.
Avoid eating sushi and all other kinds of raw fish. Don’t eat raw meat in any form as they will likely carry parasites, which can harm your baby. One important thing you need to remember is to be very careful while eating fish during pregnancy, as it has high levels of mercury.
Other food items to avoid include alcohol, caffeine rich food items and a couple of soft cheeses like brie, feta and blue cheese. Also avoid tap water in the first trimester of your pregnancy and keep a junk food too minimum by choosing healthier alternatives.
Exercise and Remain Active during Pregnancy
For a healthy and active baby, you need a healthy and active lifestyle which means that you need to exercise a little as advised by your doctor.
While vigorous exercise is not a safe option for the baby, a gentle and active exercise routine is a good choice to lighten up your mood and keep you healthy throughout the 9 months.
If you already follow an exercise routine and wish to continue it in your pregnancy, it is important that you ask your doctor or midwife for approval. You should not do any form of vigorous exercise which could harm the baby. You can also ask your doctor to tell you some basic exercises which would keep you active and not affect your pregnancy in a negative way.
Following are some helpful tips that you need to keep in mind when you exercise during pregnancy;
- Dress in comfortable clothes which make it easier for you to move around and exercise. This way there is a less chance of suffering from injuries.
- Always keep yourself hydrated.
- Your heart rate is higher than normal during pregnancy, so give yourself some extra time to relax after an exercise session. Let your heart rate reach its normal resting rate after the workout.
- Recognize the fact that your body is going through a lot of changes. You will find your balance to be a bit off, and your ligaments and joints will be looser. You might also find it hard to get up off the floor, but don’t worry it is all part of your pregnancy.
While you aim for an active lifestyle during pregnancy remember to avoid;
- Playing any contact sports
- Exercising lying on your back
- Getting overtired.
Choose a healthy nutritious diet with the right exercise routine and you can enjoy a perfectly healthy pregnancy! If you want any more advice about the nutrition and exercise that would be ideal for your pregnancy, then contact Nanny Options for help and advice.