Pregnancy Exercise And Diet Tips - Sensible Advice For Expectant
Mothers
Mothers-to-be have many questions about pregnancy nutrition and
exercise. The tips and advice below will help you get started on
a healthy pregnancy.
A diet containing the essential nutrients and vitamins are vital
to the development of both mother and child. Vitamins are
imperative to the health of a developing baby and the well being
of the mother. Choosing foods that are rich in vitamins and
other nutrients are a critical part of a healthy pregnancy
nutrition plan and supplemental vitamins are necessary as well.
Follow a well-planned pregnancy diet to help avoid complications
such as morning sickness, fatigue, anemia, and constipation.
Your healthy diet must continue after pregnancy if you plan to
breastfeed your baby.
Pregnancy food recommendations
* Your pregnancy diet should include plenty of complex and
unrefined carbohydrates as they contain important B vitamins,
trace minerals, and fiber that are essential to a fit, healthy
pregnancy.
* Appropriate quantities of yellow and green leafy vegetables
are vital for the growth of the baby and the health of the
mother.
* Dairy products contain calcium that will assist in the
developing baby's teeth and bones. If your diet is lacking
calcium your body will draw calcium from your bones to meet it's
increased need.
* Avoid excessive amounts of fat must be avoided during
pregnancy, as it will only serve to add excess pounds, which
will be hard to lose after the birth of your baby.
* Vitamin C in generous amounts is crucial to a healthy
pregnancy, bone growth, and various metabolic processes.
Including berries, citrus fruits, raw broccoli and cabbage can
help provide you with the Vitamin C that you need.
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, and 6-8 glasses of
water, milk, and juice. A pregnant mother must follow a healthy
diet that will benefit the developing baby but that will also
maintain her general health as well.
Exercise recommendations during pregnancy
Exercise during pregnancy will promote strength, muscle tone,
and endurance. Regular activity during your pregnancy will help
alleviate swelling, fatigue, and backache. If you expect to
remain fit during your pregnancy you will need to work your
heart and major muscle groups. The type of exercise you do
during your pregnancy will depend on your fitness level prior to
pregnancy. Walking, pregnancy yoga videos, and swimming are
excellent pregnancy exercises combined with stretching and other
low-impact activities.
Exercises that involve a risk of falling or injury should be
avoided such as bicycling, racket sports, horseback riding, and
skiing. You will need to alter your exercise routine from
trimester to trimester to accommodate your growing body.
Avoiding over-exertion is necessary to avoid complications such
as faintness, dizziness, vaginal bleeding, and premature
contractions. Also, 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 mother and
child, but check with your health care provider to make sure you
have no conditions or risks that will prevent you from
participating in a regular exercise routine or could cause
potential harm to yourself or your child.