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Pregnancy Exercise And Diet Tips – Sensible Advice For Expectant Mothers

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Pregnancy Exercise And Diet Tips – Sensible Advice For Expectant Mothers

Mothers-to-be have many questions about pregnancy nutrition and
exercise. The tips and advice below will help you get started on a
healthy pregnancy.



A diet containing the essential nutrients and vitamins are vital to
the development of both mother and child. Vitamins are imperative to the
health of a developing baby and the well being of the mother. Choosing
foods that are rich in vitamins and other nutrients are a critical part
of a healthy pregnancy nutrition plan and supplemental vitamins are
necessary as well.



Follow a well-planned pregnancy diet to help avoid complications such
as morning sickness, fatigue, anemia, and constipation. Your healthy
diet must continue after pregnancy if you plan to breastfeed your baby.



Pregnancy food recommendations

• Your pregnancy diet should include plenty of complex and unrefined
  carbohydrates as they contain important B vitamins, trace minerals, and
  fiber that are essential to a fit, healthy pregnancy.


• Appropriate quantities of yellow and green leafy vegetables are vital for the growth of the baby and the health of the mother.


• Dairy products contain calcium that will assist in the developing
  baby’s teeth and bones. If your diet is lacking calcium your body will
  draw calcium from your bones to meet it’s increased need.


• Avoid excessive amounts of fat must be avoided during pregnancy, as
  it will only serve to add excess pounds, which will be hard to lose
  after the birth of your baby.


• Vitamin C in generous amounts is crucial to a healthy pregnancy,
  bone growth, and various metabolic processes. Including berries, citrus
  fruits, raw broccoli and cabbage can help provide you with the Vitamin C
  that you need.

Ideally, your pregnancy diet should include 3-4 servings of protein
and meat, 2-4 servings of fruit, 6-11 servings of grains, 4-6 servings
of dairy products, and 6-8 glasses of water, milk, and juice. A pregnant
mother must follow a healthy diet that will benefit the developing baby
but that will also maintain her general health as well.



Exercise recommendations during pregnancy



Exercise during pregnancy will promote strength, muscle tone, and
endurance. Regular activity during your pregnancy will help alleviate
swelling, fatigue, and backache. If you expect to remain fit during your
pregnancy you will need to work your heart and major muscle groups. The
type of exercise you do during your pregnancy will depend on your
fitness level prior to pregnancy. Walking, pregnancy yoga videos, and
swimming are excellent pregnancy exercises combined with stretching and
other low-impact activities.



Exercises that involve a risk of falling or injury should be avoided
such as bicycling, racket sports, horseback riding, and skiing. You will
need to alter your exercise routine from trimester to trimester to
accommodate your growing body. Avoiding over-exertion is necessary to
avoid complications such as faintness, dizziness, vaginal bleeding, and
premature contractions. Also, make sure you drink plenty of water
before, during, and after exercising to reduce the risk of dehydration,
which can raise your body temperature and cause harm to yourself and/or
your baby.



A regular exercise program is beneficial to both mother and child,
but check with your health care provider to make sure you have no
conditions or risks that will prevent you from participating in a
regular exercise routine or could cause potential harm to yourself or
your child.

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