June 10, 2018 By surya
Maintaining good health during pregnancy is extremely important for the baby’s growth and development. You can take care of yourself by taking care of your diet, getting enough rest, exercising right, and ensuring proper nutritional intake.
When you are pregnant, your body needs more nutrients than it otherwise would. You need to eat well and include the following in your diet. Your diet should include the right amount of fats, proteins, minerals, carbohydrates, calcium, iron, and other vitamins.
To ensure that you intake sufficient quantities of the above, you must include the following in your diet: at least five portions of fruit and vegetables a day, fatty foods like rice, bread and potatoes, products like milk, cheese and yoghurt, meat and chicken(if you are non vegetarian), pulses, and whole wheat bread. For non-vegetarians, fishes like sardines and tuna are good sources of nutrition.
Iron is an essential nutrient for your body. During pregnancy, most women tend to become iron deficient. It is very important to eat iron rich food like spinach, cereals, red meat, etc. Too much iron, however, can lead to constipation. It is important to take a high intake of vitamin C with iron. Vitamin C helps the body absorb the iron better.
Folic acid is an excellent source of iron and doctors recommend all pregnant women to take folic acid till 12 weeks of pregnancy are completed. Folic acid reduces the risk of spina bifida.
There are certain food items which are not recommended during pregnancy. These include too much caffeine, alcohol, raw eggs, fishes like swordfish or marlin, unpasteurised milk, and liver products.
Along with diet, you need to exercise well to ensure a healthy pregnancy. If you are fit, you will be able to deal with the labor pains well. Exercise improves blood circulation which is very good for your baby’s growth. Gentle exercises like walking and swimming are recommended. Consult your gynecologist before taking up any form of exercise. Exercise can ensure that you maintain good health during pregnancy.
One more thing that you must be careful about during pregnancy is contact with animals. Avoid all types of contact with cats as they may potentially harm the baby. Milking ewes and lambs should be avoided.
Pregnancy is a very important and special stage in a woman’s life and she must enjoy this period rather than worrying about the physical changes she undergoes. It is imperative to take extra care by eating well and exercising right. If you follow these simple tips and other instructions given by your gynecologist, you will enjoy your pregnancy to the hilt.