Did you know that safe exercises during pregnancy can be of great help? Are you also aware that it can give you a good amount of energy, good health in general as well as improve your self-image? The answer is yes. It also improves your body posture and reduces some very usual discomforts such as leg swelling, backaches, and abnormal fatigue. If you maintain a regular routine during pregnancy, then you are also very likely to prevent chronic disease like the gestation, diabetes that develops during pregnancy. It also releases stress, gives you more energy needed during labor and delivery, and acts as the best path for faster postnatal weight loss and recovery.
The right diet plan for pregnant women
For you to have an effective diet plan during your pregnancy, you should always include healthy foods from all the four basic food groups that we have: grains, fruits and vegetables, proteins, and, lastly dairy products. You should at least have seven servings of both fruits and vegetables — in this case, a single serving might include a medium apple or a cup of leafy vegetables. For the grain group, you can at least have six servings of whole grain, cereals, or enriched bread every day.
For you to have an effective diet plan during your pregnancy, you should always include healthy foods from all the four basic food groups that we have: grains, fruits and vegetables, proteins, and, lastly dairy products. You should at least have seven servings of both fruits and vegetables — in this case, a single serving might include a medium apple or a cup of leafy vegetables. For the grain group, you can at least have six servings of whole grain, cereals, or enriched bread every day.
Your intake of dairy products, on the other hand, can at least be served four times daily. This should include non-fat or low-fat milk, cheese, or yogurt. And by taking sufficient amounts of dairy products, you’ll always have enough calcium that’s needed by both you and the baby. Finally, from the last group of proteins, it’s advised that you take at least 60-grams of proteins each day. In other words, you should consider eating two-to-three servings of white meat, chicken, or fish.
Foods to take for vitamins and minerals when you’re pregnant
According to an article that was published in 2008 by Relay Health — women’s health advisor, it was recommended that women should take more folic acid, iron, and protein during their pregnancy. To be precise, foods that provide these nutrients include peas, beans, nuts, peanut butter, eggs, fish, and meat. These are actually some of the foods that should always form the bulk of what you eat on a daily basis. In addition, you should also consider topping up your diet with foods like asparagus, broccoli, yellow squash, strawberry, or tomato juice for a complete intake of folic acid. Lastly, a diet that contains the liver, kidney meat, or some dried fruits is also recommended for your intake of iron.
Foods to take for weight gain during your pregnancy
According to an article on women’s health, a woman has to maintain a proper weight during pregnancy to avoid incurring some delivery problems. The right weight for a pregnant mother is also very important in protecting the baby from some health problems or mental retardation. As a result, women are advised to top up their diet with an extra 300 calories, which should amount to an average weight gain of about 25-to-30 pounds during their pregnancy.
Foods to avoid
Some foods are known for being harmful to a growing baby and should not be featured anywhere in your diet. The first one on the list is alcohol. In fact, you are strictly prohibited from taking alcohol if you want to give birth to a healthy baby. Secondly, herbal tea or any other supplement should only be taken after you’ve discussed it with a qualified physician. The third type of food to avoid during your pregnancy is any caffeine food — but if you insist on taking caffeine, then you’re advised to limit it to a daily intake of about 200-mg or less. Other foods that should be avoided include foods that carry a high amount of bacteria or chemicals. Such foods include raw eggs, undercooked meat, unpasteurized juice or milk, raw sprouts, deli meat, and unpasteurized cheeses.
Above mentioned diet plan for pregnant women will help them and to their baby will provide a sufficient amount of nutrients and calories
