Eat a variety of healty foods. Eat alot of fresh fruits and vegetables, whole grains, legumes, low-fat dairy products and lean protein. Vegetables and beans, such as kidney and pinto beans, contain the B-Vitamins and Folic Acid which is crucial for the early stages of pregnancy in helping to prevent birth defects affecting the spinal column.
Whole grains provide Fiber, Magnesium, Vitamin E, Vitamin B6, Copper and Zinc. Most grain products such as rice, cereal, pasta, breads are enriched with these vitamins.
Lean meat protein foods such as chicken, eggs and seafood provide the body with Iron, Zinc and Vitamin B12.
Listed below are some of the important nutrients needed for proper development of your baby.
Calcium: Daily requirement: 1,000 milligrams; Necessary for fetal bone development and your bone strength; can help ward off pregnancy-induced hypertension.
Folate: Daily requirement: 600 micrograms; Helps prevent neural-tube defects and may help prevent cleft palate; builds strong red blood cells; aids in utilizing dietary protein.
Fiber: Daily requirement: 25-35 grams; Fights constipation; helps control blood sugar, which in turn reduces risk of developing gestational diabetes.
Iron: 30 milligrams; Helps prevent anemia and premature delivery; helps baby gain weight.
Taking a vitamin supplement is a good way to ensure you are getting adequate daily nutriition. However prenatal vitamins are required for women having multiple births, smokers and alcohol/drug users.
Cravings are common during pregnancy - - indulge occasionally. However, here are some ways to control your cravings. Eat breakfast every day, exercise and get emotional support during your mood swings (which are common during pregnancy).
Here are some substitutes for less healthy, higher fat food cravings (substitutions are in brackets). Instead of Ice Cream (Non-fat Frozen Yogurt0, Cola (Mineral Water with Fruit Juice), Donuts/Pastries (Whole-grain Bagel with Jam), Cake (Banana or Zucchini Bread), Sugar Cereals (Whole-grain Cereals or Oatmeal with Brown Sugar), Chips (Popcorn or Pretzels), Sour Cream (Plain Yogurt).
Some common problems associated with pregnancy are excessive weight gain, swelling of your hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation.
These problems can be relieved by exercising during pregnancy. Other benefits of exercising are improved posture and circulation, reduced backaches, pelvic and rectal pressure and increased energy levels. Exercises for pregnant women include low-impact aerobics, walking (which is one of the best exercises), swimming (one of the safest forms of exercise that works out your large muscles and as well as providing cardiovascular fitness), flexability exercises, strength training exercises and yoga. Avoid any risky exercises that could cause physical stress for you and the baby such as horseback riding, skiing, bicycling, rollerblading or contact sports. If your regular form of exercise is weight training, avoid heavy weights during pregnancy.
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