Nutrition and Diet Recommendations for Pregnant Women
Pregnant women desire to gain weight during pregnancy and lose it as fast as possible
after the pregnancy. To enable this kind of a weight cycle, a proper diet is a must.
Eat whole foods rich in nutrients such as whole grains and unprocessed foods. Increase
your calorie intake only after the second trimester. Eat several small meals a day
and each meal should contain protein, carbohydrate and fat. Eat high fibre foods
as they prevent constipation and hunger pangs. Drink a lot of water to fight edema
and flush out the toxins.
Pregnant women should avoid the following foods: Raw foods such, unwashed raw vegetables,
raw eggs and meat, as these foods may contain bacteria that can harm your baby.
Avoid unpasteurized milk or juices as they may contain listeria and other bacteria
harmful for your baby. Avoid alcohol and smoking as they can result in birth defects.
Don't consume too much caffeine (for example, coffee). Avoid drugs
and unknown herbal remedies.
Stay Fit during Pregnancy - Pregnancy and Exercise
The first rule of a exercise program during pregnancy is to remain safe. Remember
that the goal of exercise during pregnancy is not to increase physical fitness but
to maintain your level of fitness. If you experience any fatigue or pain during
exercise talk to your doctor. Pick exercises that you enjoy so that you find it
easier to be regular and always have a partner present when you are exercising.
Warm up and cool down is advisable for everybody who exercises, but it is especially
important for pregnant women. Warm up with a low intensity exercise such as walking.
Follow that with gentle stretching exercises. Deep breathing and relaxing exercises
are very helpful for pregnant women.
Stop exercising if you feel pain in the abdomen or chest, or feel dizzy / faint.
A good exercise program is to exercise three times a week for half an hour per session.
Your workout should be short and of moderate intensity.
Some recommended exercises for pregnant women are: walking, swimming, cycling, yoga, aquatic
and special aerobics programs for pregnant women.
