Pregnancy Exercise And
Diet Tips - Sensible Advice For Expectant Mothers
by: Tina Titas
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.
