Pregnancy is a very interesting chapter in the Life of a Woman. Well, the journey of 9 months is damn tough, filled with lots of twists and turns. But, once you hold your baby in your arm, you’ll forget everything.
But before that, what matters of all is your health. Now that you know you’re pregnant, the first and foremost thing you need to do is take care of yourself physically, mentally and emotionally.
Yes, the days are tough but you can make them lighter, of course, it depends on you how you deal with it. You can surely uplift your chances of having a perfectly fit baby and a problem-free pregnancy along, just by following few guidelines provided by us here below.
According to our Best Personal Trainer Palam Vihar, the best way to have a healthy pregnancy is to eat well, exercise regularly, get plenty of rest, and avoid things that could hurt your baby.
If you are diet conscious and don’t like to eat much, remember that now that you’re eating for two. You will be surprised to know that in pregnancy you only need about 300 additional calories per day than in normal.
So, make sure you get plenty of protein, vitamins, and nutrients to buck up your health.
Yeah! It’s all about food, food, and food. Well, nobody is stopping you from workout to digest this wholesome food though. For better guidance, you can also consult an Online Personal Training expert.
Meanwhile, we have good news exclusively for ladies expecting good news. We have come up with some interesting Diet Tips that could help you gain better health in pregnancy. Keep reading to know more.
Healthy Diet Tips for Pregnant Ladies:
- Women are requested to get proper nutrition at this time. It would be better if you pay attention to your folic acid, iron and calcium intake. Keep a regular check on your gradual weight gain for sure.
- Monthly check-ups are a must for women who are obese and have a different weight-gain goal than other women. Going to the gym or performing yoga can help here. Try Gym Gurgaon, they have better results than anyone else!
Also Read: 7 of The Best Superfoods for Diabetes
- Above all, you need to have lots of calcium inside your body. Calcium is an important nutrient to have during pregnancy. For this, go for some dairy products intake like milk, curd, cheese, etc. If you can’t or don’t eat dairy products, you can get calcium in your diet from some non-milk sources too such as tofu, broccoli, fortified orange juice or soy milk, greens and almonds.
- If you are a 100% vegetarian, then you might need to give some special attention to your diet so that you get enough protein, vitamin B12, vitamin D, and zinc apart from all the extra folic acid, iron, and calcium that all expectant mothers need.
Remember, all of these nutrients are vital to your fetus’s cellular growth, brain & organ development, and weight gain.
Your baby’s neural cord, which becomes the brain and spinal cord, develops within the first month of pregnancy, so it’s important you get essential nutrients from the very start.
For this, you need to make a better selection of food before picking it up. To help you with the most common arising question: Which foodstuff boasts which potential nutrients?
We have created a complete list of superfoods, rich in vitamins and nutrients that will help you get essential prenatal care. Check it below.
List of Pregnancy superfoods to stay fit and healthy: Prenatal care
Pregnancy doubles all the requirements usually a human body requires including the requirement of iron.
Usually, to fulfill this, most women take iron supplements, which sometimes cause mild constipation or similar minor disorders
But, we suggest consuming Dark, leafy greens, such as spinach, collard greens, and kale instead, to avoid any risk.
Natural intake of iron through Raspberries and Strawberries, Sauerkraut, Beet, Brussel sprouts, and Brocolli will never leave any side effect for sure.
2. Folate/ Folic Acid
400-600 micrograms of daily folate intake are recommended for women expecting a baby. Folic acid is nothing but just a Vitamin B dose.
Usually, it is available in the form of multi-vitamin tablets. But you can also have it naturally in the form of dark leafy vegetables, whole grains, pulses, and oranges, etc.
It aides in building the baby bones, and strengthens the mom’s bones too which is why it is prescribed to pregnant women.
Ideally, it is important for a pregnant woman to consume about 1000 mg of calcium daily in form of dairy products, as it helps in fetal growth and ensures the transmission of nerve impulses, development of muscles and a strong heart.
Also Read: How to be more energetic in the morning?
4. Vitamin D
The reason why women need to have vitamin D in the diet for sure is that it helps absorb additional calcium and phosphorus in the body and maintain its proper level.
Include Eggs in your diet chart to have Vitamin D in its natural form.
5. Vitamin E
Vitamin E helps in the formation of RBCs and so 22-30 mg/day of Vitamin E is essentially required by a woman in pregnancy.
It is a fat-soluble vitamin found in vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, etc. Well, you can cover up all these requirements just by including these food items in your balanced diet, so taking it as a supplement should be completely avoided.
I hope the article worked for you. In any case, you feel the need to share any related information, or have any doubts, connect with us anytime.
We are here to support you with all the resources and information to have a healthy pregnancy.
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