Hi everyone! I seem to be a little bit pre-occupied these days between getting ready for baby, finishing up some work obligations, and just being down-right tired, so I haven’t been able to write anything of much substance lately. Luckily for you I have a guest post from Tammy Mahan at Healthline.com with some tips on maintaining a healthy (and happy!) pregnancy.
Although this post is specifically geared towards all my prego readers out there, I think most of the principles, like eating a well-rounded diet and keeping an active lifestyle, can be applied to anyone. I admit that I haven’t led a healthy lifestyle for the entirety of my pregnancy and probably could have exercised more, but I did try my best to eat well most of the time.
I hope you enjoy what you read and get something out of it! As with any nutrition or diet plan, please consult your doctor before making any drastic changes to your current lifestyle.
Maintaining a healthy pregnancy involves both the physical body and the mind. Pregnancy is an exciting time and can be a little scary. No two pregnancies ever seem to be the same. With one pregnancy, you may have morning sickness and with another, you may not. The best thing you can do for yourself and your unborn child is to practice the tips below:
Of course, it goes without saying that everyone should follow a healthy diet full of fruits, vegetables, dairy, lean meats, plenty of fluids and of course, foods that are high in vitamins and minerals. Doctors recommend that you increase your calorie intake to approximately 300 calories a day of healthy foods. Your fluid intake should also be increased by approximately 24 ounces.
If you need help planning a healthy diet, a dietitian is a great person to consult. They will help you design a meal and snack plan that will cover all the food groups and the foods that are most beneficial for your growing baby. If you are unable to work with a dietician the follow list will help you with your diet.
- A variety of foods should be included in your diet plan to ensure that all the vitamins and nutrients needed for the baby and yourself are consumed.
- The diet program should include approximately eleven servings of grains and breads.
- Eat four servings of both vegetables and fruits to make sure your diet is well-balanced.
- Dairy products are important for providing you with the necessary calcium needed to help keep your teeth and bones strong, many women do not consume enough calcium and start to have a lot of problems with their teeth during or immediately following delivery. Of course, your growing baby needs lots of calcium as well for their developing bones and teeth.
- Three servings of protein a day is recommended and can include the following: eggs, fish, poultry, lean meat, and peanut butter.
- Complete what you need in the daily diet by including prenatal vitamins in addition to other minerals and vitamins.
The diet is a vital part of the pregnancy to aid in keeping you and the baby healthy. An exercise program and seeing your doctor for regular checkups is also important.
Exercises for Mom and Baby
Exercise is vital to maintaining a healthy pregnancy. There should be a regular routine kept throughout the pregnancy. You will be aided in staying healthy with an exercise program. The exercise program will help to decrease fatigue and back aches. Gestational diabetes often develops during pregnancy and is believed to be aided by regular exercise.
Stamina is needed during labor and delivery. Exercise helps to build stamina and relieve stress. You should be able to continue previous activities during your pregnancy if you were active before it, but not on the same level. Performing low impact exercise can help with the delivery. Pregnant women and their baby can be aided by a good program of exercise and diet.
Tammy Mahan has worked in the healthcare field as a Registered Nurse for 20 years. She has experience working in the following medical units; intensive care, cardiac care, medical/surgical, oncology, pediatrics, neo-natal intensive care, and emergency room care. In her free time, she enjoys writing articles for Healthline.com and has written hundreds of articles, blog posts and eBooks related to health and medical topics.