Bookmark and Share

Pregnancy Exercise And Diet Tips

Free PDF eBook!

Enter Your First Name
and Email Address to Download

eMail address:
First Name:

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.



 

Pregnancy Videos and More Articles

Loading...

My First Baby - Learning The Basics

... observe your little one go back to his/her peaceable state. It s also an excellent idea to take advantage of this opportunity to lull your infant to sleep. This way, you can make use of the free time to do a few things for yourself. Establishing Routines As much as you want to hold your baby all the time, ...

Choosing A Middle Name For Your Baby

... away recently then their first name is a good candidate for a middle name as well. For parents who want to name their child something extravagant or weird, like Strawberry or Jelly, it is harmful and a bad decision to do so with the first name. But, again, this unorthodox name can be used as a middle ...

Choosing Maternity Bras For Maximum Comfort And Support

... need something that can hold up to the challenge. If you have relatively small breasts, this will not be as difficult. However, the larger your breasts are, the harder it is to find something that will work effectively. Typically, maternity bras that have wide straps are more supportive; this applies ...

Preparing For Pregnancy

... face facts on childbirth. Physical preparation is needed for giving birth, since this could really change the normal function of the woman's body. A caregiver would be helpful in preparing the woman's body in conceiving, and also impart information concerning potential problems in pregnancy. Anxiety is ...

 

Recommended Pregnancy Products







Home |  Free eBook |  Potty Training |  Baby Store |  Contact Us |  Privacy Policy |  Site Map