What to Eat During Pregnancy

Pregnancy is the best time to eat right and adopt better eating habits. The best foods for pregnant women are the best foods for everyone. But there are certain foods that provide the nutrients you need to give birth to the healthiest baby.

Eat just enough. If you start your pregnancy with a healthy weight, you need to add only 300 extra calories per day to your diet. The ideal weight to gain during pregnancy is 25 to 35 pounds, unless you’re carrying multiples.

 

Pregnancy Essentials

Protein is the foundation of any healthy diet. It keeps your blood sugar stable and your hunger at bay. Some of the best proteins for pregnant women are eggs, lean meat, fish, low-fat dairy products, beans and nuts. In addition, flaxseeds are packed with omega-3 fatty acids. They help metabolize fat-soluble vitamins like A and E, which are critical for the development of your baby’s eyes and brain.

Iron found in lean beef is an important component of blood cells to add iron to your and your baby’s blood volume. Iron builds up the brain by strengthening nerve connections. Dark, leafy greens, beans, lentils and tofu are also good sources of iron. 

Eating colorful fruits and vegetables ensures that you and your baby get a variety of nutrients. If you expose your baby to nutrients from a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that it will recognize and accept those flavors later on.

While you are improving your ways of healthy eating, your efforts to have the birth experience you desire will bear fruit naturally.

Preparing your Body for Childbirth

As your body changes during pregnancy, you become more cautious with your movements to avoid hurting yourself or your baby. If you’re a first-time mother and wondering if exercise is permitted during pregnancy, the answer is yes. Exercise does wonders during pregnancy; it boosts mood, improves sleep and reduces preeclampsia. Unless your pregnancy is high-risk, it is best to moderate movements.

Benefits of exercise during pregnancy

Exercise prepares your body by strengthening the muscles and building endurance. The ideal workout gets your heart pumping, keeps you limber, and prepares your muscles without causing undue physical stress on you or the baby. Make sure you consult your healthcare provider before adopting an exercise regimen.

Cardiovascular, Flexibility and Strength

Walking is one of the best exercises for pregnant women. It keeps you fit without straining your legs, knees and ankles.

Walking at least 20 minutes a day is safe throughout the duration of pregnancy.

Swimming is an ideal exercise for pregnant women because it exercises both large muscle groups, provides cardiovascular benefits, and provides a low-weight, low impact environment in water.

Low-impact aerobics and dancing strengthen your heart and tones your body. Joining a class with other pregnant women ensures that each movement is safe for you and your baby.

 
Yoga helps in keeping your joints flexible and it can also strengthen your heart.

Stretching keeps your body limber and relaxed to prevent muscle strain and cramping. Add stretching to your cardiovascular exercises to get a complete workout.

If you take the necessary precautions and use good technique with slow and controlled movements, these exercises will help you handle your pregnancy with ease and comfort.