Food and Exercise for a Better Pregnancy


Food and Exercise for a Better Pregnancy

– Eating well and adequately during pregnancy is crucial for the growth and development of the embryo. Pregnant women should consume an average of 300 calories a day, more than usual. Although stomach upsets during the first few weeks can make it quite difficult to achieve this goal, you should try to follow a well-balanced diet.

Your doctor will assess your needs for additional supplements. Nutrition objectives during pregnancy

– Try to include all food groups during the day to get all the nutrients you need. You need 6-11 servings of cereals, 2-4 fruits, 4 or more servings of greens, 4 servings of dairy and 3 proteins (meat, fish, eggs, beans). Use vegetable fat, with caramel.

– Choose foods rich in plant fiber such as whole grains (black bread, rice and wholemeal pasta, etc.), fruits and vegetables. Make sure you are getting enough vitamins and minerals. Talk to your doctor about the need for such supplements.

– Consume a minimum of 4 servings of milk and calcium-rich foods such as almonds, fish with needles, spinach, parsley, etc.

– Choose at least 3 servings of iron-rich foods such as veal or lamb, lentils, dried fruits, spinach, beet leaves, etc. Accompany it with vegetables and fruits rich in vitamin C such as red peppers, tomatoes, broccoli, kiwi.

– Choose at least one rich source of vitamin C every day, such as peppers, kiwi, berries, strawberries, broccoli, tomatoes, etc. – Definitely choose a rich source of folic acid every day such as green vegetables, beans, beef and chickpeas. Folic acid is a vitamin that plays a very important role in preventing neural tube defects in the embryo, such as spina bifida.

– Choose a good source of vitamin A, one day yes – one day no. Such sources are carrots, winter squash, sweet potatoes, apricots and beet leaves. Caution: Vitamin A should not be taken more than necessary as its excess is associated with fetal malformations. For this reason it is best to avoid foods such as liver as they are more than should be rich in vitamin A.

Foods to avoid during pregnancy

Avoid alcohol completely. Alcohol consumption during pregnancy is associated with premature birth, mental retardation, birth defects, transformation of features and low birth weight.
Limit caffeine by limiting coffee to 2 a day and eliminate caffeinated carbonated beverages, especially energy drinks. Remember that chocolates also contain caffeine!
The use of saccharin during pregnancy is not preferred. It is a good idea to avoid other artificial sweeteners and diet drinks during this period.

Be careful with the fat in your diet. Choose olive oil for cooking and for salads.
Since the levels of cholesterol and polysaccharides increase during pregnancy, it is best to control foods high in solid fats and cholesterol.
Do not consume large fish in the body as they have higher mercury levels.
Avoid soft cheeses, made from unpasteurized milk.
Avoid meat, fish and seafood if they are uncooked.

Exercises for a Healthy Pregnancy.

Exercises before birth

Recent studies have shown that exercise is very beneficial for both mother and baby during pregnancy. So, as long as there are no problems (consult your doctor), you should be able to exercise throughout your pregnancy.

The purpose of exercise changes at this stage of your life. Instead of exercising to regulate your body, you train to relax the body (for childbirth). Exercise should affect stress relief, not stress. The exercises you choose should pump your heart out, stretch your body, and be able to control weight gain. They will also help you prepare for the “marathon” before and during the birth. Your pregnancy and childbirth will be easier if you exercise.

If you are exercising before pregnancy, you can continue with your routine. If you start exercising first during pregnancy you should start slowly and easily. The most common ways of exercising during pregnancy include walking, pool exercises and yoga prenatal classes. The most important thing is to listen to your body: if exercise doesn’t like the body, don’t do it.

Exercising in a controlled manner will strengthen your muscles so that you can hold the weight more easily during pregnancy. Also your joints and limbs will be strengthened, your blood circulation will be improved, you will be relieved of back pain and you will certainly feel very well in general.

The first thing you need to do is consult your doctor before taking any kind of initiative. A fitness counseling routine should be consulted to ensure that this physical activity does not endanger your life or that of your child.

Exercises to be avoided during pregnancy

– Do not lie on your back on the ground, especially after 16 weeks, as the weight of your abdomen puts pressure on the main blood vessels, which send blood to the heart, and this will give you a state of fainting.

– Do not attend sports classes where you may be at risk of being hit, such as kickboxing, judo or squash.

– Do not go scubadiving (underwater sport), as the baby is not protected against decompression sickness and gas bubbles in the bloodstream.

– Do not train at altitudes above 2,500 m above sea level, as you and your baby may be at risk for altitude sickness.

Warning signs

Please stop exercising and go to the doctor for a checkup if one of the following happens to you:

Unusual lack of fetal movement

Excessive fatigue, Contractions, Vaginal bleeding,  Difficulty breathing, Feeling fictitious, Vaginal bleeding, Dizziness, Excessive fatigue, Difficulty breathing

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