Pregnancy is a remarkable time in a woman’s life that can bring many changes, including physical, emotional and psychological. It is, therefore, important for expectant mothers to take good care of themselves by adopting a healthy diet and exercise tips that will keep them and the baby healthy.
A Healthy diet for Expectant Mothers
During pregnancy, a pregnant woman requires more nutrients to support the growth of the fetus. A healthy diet should include whole, nutrient-dense foods that provide the following nutrients:
Protein
Proteins are essential nutrients that aid in the growth and repair of tissues in the body. Expectant mothers should consume at least 60 grams of protein per day from foods such as meat, fish, eggs, legumes, nuts, and seeds.
Calcium
Calcium is essential for bones and teeth development. Expectant mothers should aim for at least 1000 mg of calcium per day from sources like milk, cheese, yogurt, and leafy vegetables.
Folate
Folate is critical in preventing birth defects in the baby’s brain and spine. Expectant mothers should consume at least 600 mcg of folate per day from sources like fortified cereals, beans, and leafy vegetables.
Iron
Iron helps in the formation of red blood cells that transport oxygen to the developing fetus. Expectant mothers should consume at least 27 mg of iron per day from sources like meat, poultry, fish, beans, and leafy greens.
Healthy Exercise Tips for Expectant Mothers
Exercise is vital during pregnancy because it improves circulation, boosts energy levels, reduces pregnancy-related discomforts, and prepares the body for labor and delivery. The following are healthy exercise tips that expectant mothers can follow:
Low-impact exercises are best: Expectant mothers should avoid high-impact exercises such as jogging, jumping, or contact sports that put extra pressure on the body.
Yoga: Yoga can help improve flexibility, strengthen muscles and reduce stress levels. Pregnant women should take classes that offer prenatal yoga poses that are safe and appropriate.
Walking: Walking is a low-impact exercise that can help improve circulation, stamina, and reduce swelling in the feet and legs.
Swimming: Swimming and water aerobics are excellent exercises that help strengthen muscles, enhance cardiovascular health, and reduce stress on the joints.
Pelvic floor exercises: Pelvic floor exercises help strengthen the muscles that support the bladder, bowels, and uterus. Expectant mothers should aim for four sets of ten repetitions of Kegel exercises daily.
In conclusion, healthy diet and exercise tips play a significant role in ensuring that expectant mothers have a healthy pregnancy. Adopting a healthy lifestyle can promote the well-being of the mother and the developing fetus by providing the necessary nutrients required for growth, reducing the risk of complications during pregnancy and birth, and preparing the body for labor and delivery.