If you are planning to get pregnant or if you already are then you must know some of the tips in terms of diet as well as some basic exercise to take care of yourself. These tips can help to insure safe and healthy pregnancy. If any woman is underweight and is planning for a baby, then our first suggestion is to gain weight. For this, consult your doctor before planning baby. Similarly for overweight woman, they need to reduce some pounds. You will gain weight continuously during your pregnancy.
Food items to take during pregnancy:
Vitamin-C: Your diet must be rich in Vitamin-c. It is for the immune system. During pregnancy, you don’t want to get ill. When you get ill you will not be able to supply nutrients. Sickness can affect your baby also.
Here is list down below from where you can have Vitamin-c:
• Bell Peppers (Red, Green, Yellow)
You must add 2-3 servings of vitamin-c in your daily diet. You can add any of the two or three items in a day. Daily recommendation of vitamin-c for women is 80-100gm.
This is much needed for women. Folic acid is nothing but Vitamin-B9. When there is a deficiency of folic acid during pregnancy, then there is a colossal chance of a baby having any defected bone. So, it is critical.
These items must be there in your diet. Please use organic vegetables, because non-organic vegetables contain pesticides and it kills folic acid.
400-500mcg (microgram). You can have 2-3 servings from the above-written items
To improve blood pressure. Your blood pressure should not be higher or lower; it must be maintained. You must remember that if you are having any problem that your baby will inherit that same problem. You can have potassium from various food items such as:
• Sweet Potato
• Coconut Water
Now, the daily recommendation of potassium is 4500-5000mg. You can add three servings from above food items. You must have coconut water daily.
You all know why calcium is essential in our diet; it is for healthy bones of a child. It will strengthen children as well as parent bones.
Now, from where you can have calcium:
(1000-1200mg) daily dose. If you are not getting daily dosage with food, you can also have supplements. But use only under doctor’s recommendation.
Fiber Rich Diet:
Basically everyone needs fiber in their body. For, pregnant women there should not be constipation problem. Every day, parent has to remove waste from the body in the form of stool, either soluble or insoluble waste. For preventing you must have fiber rich food.
Here is the list of items from where you can have fiber:
• Brown Rice
Daily dose: 20-25gm
Avoid alcohol and limit caffeine:
• Don’t drink alcohol
• Drink decaffeinated tea or coffee.
• Drink water instead of Soda.
• Regular exercise:
It is mandatory for a pregnant mom to exercise regularly. Exercise will help you in:
• Help you sleep better.
• Improve blood circulation
• Control your weight
• Body remain active
So, that is all about Essential tips for a healthy pregnancy. For more such health tips Stay Connected