Pregnancy is an amalgamation of various intense emotions such as excitement, fear, anxieties. In first pregnancy being a novice is very natural. Pregnancy can be miraculous and overwhelming simultaneously. In all the struggles, most prominent questions remain what to eat during pregnancy.
This article is dedicated to all would-be-mothers out there, advising them about pregnancy diets and exercise that should be followed to elude health risks.
- Dairy Products
During pregnancy, it is advised that a mother to be should eat sumptuous amount for the growing fetus. Healthy food for pregnant women is extremely important as it is not only beneficial for mother but nourishes the baby as well. Dairy products contain two types of protein casein and whey, and are considered to be best source of calcium. Pro-biotics may reduce the risk of such as preeclampsia, gestational diabetes, vaginal infections etc.
- Legumes
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, requirement of these nutrients grows at the time of pregnancy. Although the deficiency of these nutrients and minerals are directly proportional to the risk of neural tube defects and low birth weight.
- Salmon
Pregnant women are advised to consume Salmon as it is a rich source of mega-3 fatty acids, EPA and DHA, which are important for brain and eye development in the growing baby. Salmon natural source of vitamin D.
- Egg
Eggs are a great source of choline. Choline is extremely beneficial in brain development and health. Low choline intake during pregnancy increase the risk of neural tube defects and possibly lead to decreased brain functioning in the baby.
- Dark Green Leafy Veggies
Broccoli and leafy green vegetables are rich in antioxidants. They also contain plant compounds that benefit the immune system and boost digestion. Pregnant women need iron present in green vegetables in more amount, since their blood volume is increasing. This is particularly important during the third trimester.
- Dry Fruits
Dried fruit are generally high in calories, fiber and various vitamins and minerals that help in strengthening various bodily functions
Apart from pregnancy diet and nutrition, exercise is equally important. We hope to provide all the necessary facts about pregnancy diet and exercise that should be kept in mind.
- Spine Aligner
Stand straight with backagainst wall. Heels, hips, shoulders and head should be touching the wall. Pull your belly in and up while taking 3 slow breaths. Release, taking 2 breaths. Repeat 3 times. - Cat
Place your hands on a wall, feet hip-width apart. Take twosteps back and lean forward, chest should be lifted while knees slightly bent. Inhale and exhale few times and reverse the motion by inhaling and moving chest outward and pushing shoulder back Repeat 3 times. - Runner’s Stretch
Stand behind a chair placing hands on the back of chair. With feet about hip-width apart and placing right foot forward, bend right knee until it comes horizontally parallel to right heel, and press your hips forward until you feel a stretch in left calf. Hold for 3 breaths and change the
Follow these pregnancy diet and exercise to maintain a healthy life style, healthy delivery avoiding complications and to keep cranky mood at bay. These pregnancy diet advises from expert’s ca make all the skepticism disappear.
Enjoy a happy and healthy pregnancy.
