Eating Well During Pregnancy
Pregnancy is a good time to begin following a healthy eating plan and build awareness of what exactly
food is all about: its nutritional value, the content in terms of minerals and vitamins, its benefits, the
effects or eating too much or too little of something and so forth. You will also need to learn which
foods to avoid as some foods you might normally enjoy are best avoided whilst pregnant (sea food and
blue cheese for example). If your diet was not well-balanced and erratic before pregnancy, then now is
the time to get things in line and organized.
Maximizing Genetic Health
Many couples run genetic DNA tests when planning a baby to get an assessment of their state of health.
A family history of a particular hereditary disease might warrant carrying out a DNA test to see whether
you or your partner (or perhaps both of you) carry this disease-causing mutation. Your health care
advisor will also be able to tell you, following the results of the genetic health test, what the probability
is of the baby inheriting the illness.
Moreover, you need a full appraisal of your family medical health history as well as your own. Inform
your health care specialist of any medications you take – these could adversely affect the baby if you
keep taking them during pregnancy.
The Food groups
During pregnancy, your diet should consist of an ample variety of the five basic food groups with at least
three servings of protein sources, two to three portions from the fruit group (you need seventy micro-
grams of vitamin C every day so make sure one of your fruit choices is an orange).
Twenty seven micro-grams of iron should be consumed each day so pick foods that have high iron
content like liver- especially beef liver (keep in mind that liver is also high in cholesterol so you might
want to moderate your intake). With regards to vegetables, spinach or beetroots provide a good supply
Six or more foods from the grain and bread group and at least four servings from the vegetable list
should also be consumed. Of this list you should eat at least one serving of a leafy dark green vegetable
a serving or black beans, chick peas or even lima beans as these are an excellent source of Niacin. Niacin
is a class of vitamin B and helps produce hormones and regulate cholesterol. In pregnant women, it
helps sustain embryonic growth.
Milk and diary products
Lastly, you need four dairy group servings. You need to get at least one thousand to thirteen hundred
micro-grams of calcium each day into your diet, choosing enriched foods that are high in calcium but low
in fat and cholesterol. You will also want to avoid foods high in sodium as too much sodium can cause
Toxemia and can also increase blood pressure which may lead to pre-eclampsia. Further still, fried foods,
foods laden with rich sauces, cheese or gravies should be eaten sparingly or better not be consumed at
all. Your daily caloric intake when pregnant should be about three hundred calories more than when not
Eating for two: Pregnancy is not a reason to overindulge
You're pregnant so you are now eating for two, right? Do mommies expecting twins eat for three?
Throughout history this belief was the common consensus of many. However this has been proven to
have no true bearing. Nutrients to nourish your developing baby can easily be attained with a sensible
diet rich in vitamins and minerals essential for a baby's development. Under no circumstances should
a pregnant woman eat more than is necessary. Following a healthy diet consisting of portions from all
food groups, whilst also consuming her pre-natal vitamins will ensure her baby as well as herself are
receiving more than enough nutrition. Never use the “I’m pregnant, I need to eat for two” mantra to
Get moving during pregnancy
Exercising during pregnancy is important for several reasons: it assists in increasing circulation,
decreasing common ailments such as back pains, tiredness and may help improve your posture.
Additionally, regular exercises during pregnancy may prevent gestational diabetes. It may relieve
symptoms of depression and stress as well as help prepare the mother to-be for labour and delivery
making it less painful and traumatic. Of course as with your diet during pregnancy you will want to
check with your doctor or nurse to see what exercises they recommend. Options available include pre-
natal yoga, pregnancy aquatics and even cardio and toning classes are available to pregnant women
nowadays. A sensible healthy diet that is rich in vitamins and minerals needed for the development of
your baby, an exercise plan approved by your gynaecologist and a mind free of stress will almost always
ensure you experience a healthy pregnancy and an easy delivery of a healthy baby.