| Mothers-to-be have many questions about pregnancy | | | | Ideally, your pregnancy diet should include 3-4 |
| nutrition and exercise. The tips and advice below will | | | | servings of protein and meat, 2-4 servings of fruit, |
| help you get started on a healthy pregnancy. | | | | 6-11 servings of grains, 4-6 servings of dairy |
| A diet containing the essential nutrients and vitamins | | | | products, and 6-8 glasses of water, milk, and juice. A |
| are vital to the development of both mother and | | | | pregnant mother must follow a healthy diet that will |
| child. Vitamins are imperative to the health of a | | | | benefit the developing baby but that will also maintain |
| developing baby and the well being of the mother. | | | | her general health as well. |
| Choosing foods that are rich in vitamins and other | | | | Exercise recommendations during pregnancy |
| nutrients are a critical part of a healthy pregnancy | | | | Exercise during pregnancy will promote strength, |
| nutrition plan and supplemental vitamins are necessary | | | | muscle tone, and endurance. Regular activity during |
| as well. | | | | your pregnancy will help alleviate swelling, fatigue, and |
| Follow a well-planned pregnancy diet to help avoid | | | | backache. If you expect to remain fit during your |
| complications such as morning sickness, fatigue, | | | | pregnancy you will need to work your heart and |
| anemia, and constipation. Your healthy diet must | | | | major muscle groups. The type of exercise you do |
| continue after pregnancy if you plan to breastfeed | | | | during your pregnancy will depend on your fitness |
| your baby. | | | | level prior to pregnancy. Walking, pregnancy yoga |
| Pregnancy food recommendations | | | | videos, and swimming are excellent pregnancy |
| * Your pregnancy diet should include plenty of | | | | exercises combined with stretching and other |
| complex and unrefined carbohydrates as they contain | | | | low-impact activities. |
| important B vitamins, trace minerals, and fiber that | | | | Exercises that involve a risk of falling or injury should |
| are essential to a fit, healthy pregnancy. | | | | be avoided such as bicycling, racket sports, |
| * Appropriate quantities of yellow and green leafy | | | | horseback riding, and skiing. You will need to alter |
| vegetables are vital for the growth of the baby and | | | | your exercise routine from trimester to trimester to |
| the health of the mother. | | | | accommodate your growing body. Avoiding |
| * Dairy products contain calcium that will assist in the | | | | over-exertion is necessary to avoid complications |
| developing baby's teeth and bones. If your diet is | | | | such as faintness, dizziness, vaginal bleeding, and |
| lacking calcium your body will draw calcium from your | | | | premature contractions. Also, make sure you drink |
| bones to meet it's increased need. | | | | plenty of water before, during, and after exercising |
| * Avoid excessive amounts of fat must be avoided | | | | to reduce the risk of dehydration, which can raise |
| during pregnancy, as it will only serve to add excess | | | | your body temperature and cause harm to yourself |
| pounds, which will be hard to lose after the birth of | | | | and/or your baby. |
| your baby. | | | | A regular exercise program is beneficial to both |
| * Vitamin C in generous amounts is crucial to a | | | | mother and child, but check with your health care |
| healthy pregnancy, bone growth, and various | | | | provider to make sure you have no conditions or |
| metabolic processes. Including berries, citrus fruits, | | | | risks that will prevent you from participating in a |
| raw broccoli and cabbage can help provide you with | | | | regular exercise routine or could cause potential harm |
| the Vitamin C that you need. | | | | to yourself or your child. |