Prenatal Care Tips For Mums-to-be!

During pregnancy, a womans body undergoes many changes

. That is the reason why a balanced pregnancy nutritional diet is important. A weight gain of about 11-15 kg is healthy. By following moderate exercise during pre-pregnancy and post-pregnancy ensures that you gain weigh slowly and lose it quickly. More that 25 percent of women tend to gain 40 or even more pounds during pregnancy. The interesting part is, a woman's body is more efficient during pregnancy and makes good use of whatever she consumes.

Here are some pregnancy nutrition and exercise tips for pregnant women:

Foods to consume during pregnancy:

Generally people keep advising a pregnant woman to eat for two, but the fact is, they don't require any extra calories during the first six months of pregnancy and just about 200 calories per day for the last three months. Therefore, eat when you are hungry.

The requirements of protein are also increased marginally (15-20gms/day). A good vegetarian diet including soy, sprouts, yogurt, nuts, tofu and seeds should be enough to meet this requirement. The choice of fat is important as need of some fatty acids and fat-soluble vitamins increases at the time of pregnancy. Nuts, cold pressed oils, clarified butter, coconut and seeds are able to meet the increased fat needs.

During pregnancy there is an increase need of some minerals and vitamins, the most important being, folic acid, calcium, zinc and some B-vitamins. Wherever it is possible, pregnant women should prefer organic produce, mainly oils and fats.

A pregnant lady should stay away from tobacco, alcohol, artificial sweeteners or any type of caffeine. Alcohol and smoking and any drug used during pregnancy can have devastating effects on the fetus. Those suffering from gestational diabetes, high blood pressure or other complications should be in close contact with their nutritionists and physicians.

Exercises during pregnancy:

Some cardiovascular exercises like jogging and walking are the activities that get your hearts rate up. Physical training prepares you for physical demands of being a mother. It helps you to gain pre-pregnancy weight.

Prior to pregnancy, prenatal vitamins provide a perfect solution for pregnancy. If you didn't have a regular exercise regimen before, then the first trimester is not the time to start. If you are interested in taking up exercising, initially try light exercises or try walking. Wait up-to the second trimester to add more challenging activities. But don't forget to consult your doctor before trying any type of physical exercise.

Prenatal care is more than just health care during pregnancy. Be sure to ask your doctor if you have any doubt of what you should eat or which type of exercise you should follow.

by: Prasad Josh

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