Tips for a Healthy Pregnancy
You can feel wonderful during your pregnancy if you take good care of yourself. Increase your odds of a healthy pregnancy by following these sensible steps to keep yourself in top condition:
1. Eat five or six well-balanced meals each day.
2. Take a prenatal vitamin each day as directed by your obstetrician or midwife.
3. Drink plenty of fluids -- at least eight to 10 glasses a day -- avoiding caffeine and artificial coloring.
4. Don't drink alcohol.
5. Don't smoke or allow yourself to be exposed to secondhand smoke.
6. Exercise -- it's important for your general health and also can help reduce stress. Take a pregnancy exercise class or walk at least fifteen to twenty minutes every day at a moderate pace. Walk in cool, shaded areas or indoors in order to prevent overheating.
7. Get adequate sleep -- at least eight hours a night. If you're suffering from sleep disturbances, take naps during the day and see your physician for advice.
8. Wear comfortable, non restricting shoes and put your feet up several times a day to prevent fatigue and swelling of the feet, legs, and ankles.
9. Continue to wear a safety belt while riding in motor vehicles. According to the National Highway Traffic Safety Administration, the shoulder portion of the restraint should be positioned over the collar bone. The lap portion should be placed under the abdomen as low as possible on the hips and across the upper thighs, never above the abdomen. Also, pregnant women should sit as far from the air bag as possible.
10. Don't take over-the-counter medications or herbal remedies without first consulting your obstetrician or midwife.
Sources: National Women's Health Information Center; American College of Obstetricians and Gynecologists
5 Foods All Pregnant Women Need
These healthy snacks will help provide plenty of important nutrients for pregnancy, including vitamic C, folic acid and calcium.
Orange juice
Not only is this juice high in vitamin C and folic acid, it's also a good source of potassium, which has been shown to help lower high blood pressure, a particular danger during pregnancy.
Yogurt
A good source of protein, yogurt has more calcium than milk and also contains active cultures that reduce the risk of yeast infections, which are more common while you're expecting. Also, some people who are lactose intolerant can tolerate yogurt.
Broccoli
Known for being a good source of calcium, this veggie is also packed with vitamin C, folate, and vitamin B6.
Lentils
Like beans, lentils are a great source of folate and are rich in iron and protein. They're also full of fiber, which can help prevent constipation and subsequent hemorrhoids.
Figs
Fresh or dried, figs have more fiber than any typical fruit or vegetable, more potassium than bananas, and plenty of calcium and iron.
Prenatal Vitamins
These healthy snacks will help provide plenty of important nutrients for pregnancy, including vitamic C, folic acid and calcium.
5 Simple Ways to Eat Healthier During Pregnancy
Now that you're pregnant, it's more important than ever to eat the nutrients you and your baby need to thrive. Here's how.
Take a prenatal supplement every day
It provides the vitamins and minerals you need, such as folic acid, iron, zinc, iodine, vitamin D, calcium, and vitamin A (though you should avoid taking more than the recommended daily value of vitamin A -- 5,000 international units -- since large amounts may be harmful to pregnant women).
Watch your weight
Mothers-to-be need to consume only 300 extra calories a day to support their baby's development (that's the equivalent of a container of yogurt and a piece of fruit). Women of normal weight should gain 25 to 35 pounds while they're pregnant; overweight ones will need to add only 15 to 25. If you're underweight, your doctor will likely advise you to put on between 28 and 40 pounds depending on your pre-pregnancy weight.
Eat a variety of foods
It's easy -- just follow the food pyramid. Each day, aim to eat between 6 and 11 servings of whole-grain or fortified breads, cereals, rice, and pasta; at least 3 vegetables and 2 fruits; 3 to 4 protein foods, such as meat, fish, and dried beans; and 3 to 4 servings of low-fat milk, yogurt, or cheese.
Limit your fat intake.
Fat should account for no more than 30% of your daily calories. Go especially light on high-fat foods like butter, sour cream, salad dressings, and gravies.
Drink plenty of fluids.
Shoot for 6 to 8 cups of liquids a day. Water is best; consume juice in moderation since it's high in calories. And limit your consumption of beverages that contain caffeine.
ENJOY the pregnancy – believe it or not, it will be over all too soon.
Forward this to everyone that you care.
Note: All content posted here, including advices from members and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health.
