Pregnant moms truly need to eat and exercise for two, especially during the critical first months of pregnancy, according to the March of Dimes. Eating the healthiest foods as well as engaging in regular moderate exercise will not only aid your future child’s growth and development but also may reduce the occurrence of painful pregnancy-related symptoms and even potentially serious medical issues such as gestational diabetes.
Types of Exercise
Walking and strength training with light weights are great types of exercise for pregnant women who did not engage in regular physical activity before conception, according to the Mayo Clinic. Expectant moms can also try swimming, rowing or stationary cycling.
Pregnant women must be especially careful not to become overheated or to exercise to the point of breathlessness, according to the American Pregnancy Association. Also, if you choose to run, jog, walk or bicycle during pregnancy, try to avoid rocky or otherwise uneven surfaces; you may be more prone to potentially dangerous falls.
Exercise Time Frame
As little as five minutes a day of exercise can help expectant moms, according to the Mayo Clinic. Ideally, pregnant women should exercise at least 30 minutes a day; the intensity and type of activity will depend upon the woman’s general health as well as her exercise habits before conception. The important thing is to keep moving during pregnancy if at all possible.
An expectant mom needs about 300 extra calories each day, according to the March of Dimes. All pregnancy diet plan calories should include mostly healthier foods such as whole grains, fruits, vegetables, low-fat dairy products and lean proteins. Generally, pregnant women should eat about 6 oz. of healthy grains daily, five servings of fruits and vegetables, 3 cups of low-fat milk products and about 5 oz. of lean protein.
You cannot safely eat some foods or drink any alcohol during pregnancy, according to the March of Dimes. Don’t eat any raw fish, especially shellfish. Also, you must avoid high-mercury cooked fish such as shark, tilefish, swordfish and king mackerel. Limit your intake of other cooked fish, like salmon and tuna, to about 12 oz. per week.
Also, you cannot eat sprouts during pregnancy, especially alfalfa sports. Unpasteurized cheeses such as Brie, feta and queso blanco also should be avoided. Finally, make sure all your protein choices including scrambled eggs are well-cooked.
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