Having a baby is not an easy job and especially if you are alone or working. Here we will talk about the various tips for a healthy pregnancy and the ways to get healthy.
These tips can also be useful if you’re not pregnant but are thinking about having a baby! By making changes now, you can get used to new lifestyle habits.
What’s in it for me?
- Healthy Weight
- Eating habits during pregnancy
- Vegetarian Diet
- Physical Activity During Pregnancy
- After Delivery Health
- Miscellaneous things
1. Weight (Healthy Weight)
The most important thing is weight and gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size. When I Say appropriate it needs to be appropriate too much and too little is going to cause a problem.
As overweight raises your chances of developing diabetes and high blood pressure during pregnancy. It can also become a permanent problem in later life as well. If you’re overweight when you get pregnant, your chances for health problems may be even higher.
Gaining a healthy amount of weight helps you have an easier pregnancy and delivery. It may also help make it easier for you to get back to your normal weight after delivery.
i. How much weight should for a healthy pregnancy?
BMI is a measure of your weight in relation to your height. There are various sites where you can The general weight-gain advice below is for women having only one baby.
|BMI(Body Mass Index)||Weight Gain|
|BMI less than 18.5||30-40 pounds|
|BMI less than 18.5-25.5||25-35 pounds|
|BMI less than 15-30||15-25 pounds|
|BMI less than 30||10-20 pounds|
The old myth that you’re “eating for two” is not true. During the first 3 months, the baby is so small that the nourishment is not so much needed.
Take advice from your doctor about your weight, diet and everything else because he will tell you the truth and don’t follow the advice of the “Youtube” doctor.
Don’t try to lose weight if you’re pregnant. Your baby needs to be exposed to healthy foods and low-calorie beverages (particularly water) to grow properly. If you start losing the weight get in touch with the health professional
2. Eating habits for Healthy Pregnancy
Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate calories will help you to gain appropriate weight.
Check with your health care professional about your weight gain. If you’re not gaining the weight you need, he or she may advise you to take in more calories. If you’re gaining too much weight, you may need to cut down on calories.
Each woman is different and getting the right information is very much needed. So, consult a good doctor.
i. Important things in your Diet
- fruits and vegetables
- whole grains, such as oatmeal, whole-grain bread, and brown rice
- fat-free or low-fat milk.
- protein from healthy sources, such as beans and peas, eggs, lean meats.
Fruit, colorful vegetables, beans, fish, and low-fat dairy are rich sources of nutrients needed during pregnancy.
Also try to consume fruits like berries or a banana with hot or cold cereal for breakfast; a salad with beans or tofu or other non-meat protein for lunch.
Chicken Breasts are one of the very good calorie source.
3. Vegetarian Diet for a Healthy Pregnancy
Most of the Indian is actually vegetarian and people are shifting towards Vegan Diet. So this is a big question?
Being a vegetarian you need to consult to your dietician and he will tell you everything about the diet and food required. Don’t panic and worry there is a lot to be eaten.
During pregnancy, you need more vitamins and minerals such as folate, iron, and calcium.
Getting the appropriate amount of folate is very important. Folate, a B vitamin also known as folic acid, may help prevent birth defects. Before pregnancy, you need 400 mcg during pregnancy you need 600 mcg.
While breastfeeding, you need 500 mcg of folate per day. orange juice, strawberries, spinach, broccoli, beans, fortified breads, and fortified low-sugar breakfast cereals will give you folate.
- In the morning try whole wheat grains breakfast it will help you.
- Eat high fiber food and daily exercise will make you more active than ever.
- Try to eat slowly and avoid spicy and fatty foods.
- Have drinks between meals instead of with meals
i. What should I avoid?
Certain foods and drinks can harm your baby if you have them while you’re pregnant. Here are some of them :
- Alcohol(Do not drink alcohol, such as wine, beer, or hard liquor).
- Fish that may have high levels of mercury
- Junk food is a strict no
- Some pregnant women may crave something that is not food, such as laundry starch, clay, ashes, or paint chips.
4. Physical Activity During Pregnancy.
Yes, you should be physical activity is very important, here are some of the benefits of physical activity.
- Help you and your baby gain the appropriate amounts of weight
- Reduce backaches, leg cramps, and bloating
- It will help you to reduce your risk for gestational diabetes (diabetes during pregnancy)
- Reduce your risk for postpartum depression NIH external link
If you were physically active before you became pregnant, you may not need to change your exercise habits. Talk with your health care professional about how to change your workouts during pregnancy.
Being physically active can be hard if you haven’t exercised before, or don’t know what to do. No worries you can do it it is just a matter of motivation and perseverance.
i. Staying active in pregnancy
Here are some tips for being active
- Go for a walk where you live, in a local park, or in a shopping mall with a family member or friend.
- When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help. Other Activity includes Kapalbhati, and other breathing exercises and even Yoga.
5. After Delivery Health
After delivery things will be slow and steady process and you need to beware of it. Losing too much weight and not even losing any can make you weaker in the later stage of life and even for other child’s birth.
Healthy eating, regular physical activity, adequate sleep, and other healthy habits after your baby is born may help you return to a healthy weight and give you energy.
- Consume foods and beverages to meet your calorie needs.
- Regular physical activity will continue to benefit your overall health.
- Moderate-intensity physical activity will increase your fitness and can improve your mood.
Breastfeeding is very important for every mother’s health and for the baby as well. The milk is during the first 6 months of the pregnancy is called Colostrum and it has various nutrients, vitamins, and what not?
Breastfeeding your baby also
- helps boost his or her immune system
- helps protect your baby from common problems, like ear infections.
7. Miscellaneous things to be healthy:
Here are some ideas that may help.
- Sleeping when the baby sleeps. will make you more comfortable
- Explore the groups of newborn and other mom groups
- Don’t overdo things seek help from someone else also.
I would suggest that being healthy is the best thing that you can do to yourself to maintain a healthy pregnancy. It is not a difficult task. Just remember this thing you are giving birth to a little one a life.
All the strength is going to come to you if you just do a little bit.If you think you are not powerful then I don’t really know who else is.
You may also read: Do’s and Don’ts during pregnancy|Information Guide for Pregnancy
Yes, you should be doing yoga to become healthy.
The food with very high fat like cheese is not recommended in pregnancy.
Same food you don’t need to do much in the beginning but make sure don’t overeat and don’t eat false stuff. Contact your medical professional for more.
Yes, there is a major chance of depression after pregnancy so be very much aware and if you feel like having some symptoms find a good psychologist first.
So the thing is very important you have to really work hard to let go of your fat with diet and yoga it can happen.