Nutrition components and exercise standards during pregnancy:
During pregnancy, it's important that you get the proper nutrients and energy that you and your baby need to stay healthy. Plus, physical activity is just as important when you're pregnant as it is at any other stage of life.
Nutrition:
Follow your obstetrician's advice regarding the use of prenatal vitamins.
You should take vitamins only in the doses recommended by your doctor.
Perhaps more than any other particular vitamin, make sure you're getting the right amount of folic acid(usually 400 micrograms a day), a B vitamin that can reduce the baby's risk of birth defects such as spina bifida.
Vitamins and fats
Your OB doctor may recommend a daily prenatal vitamin pill, which includes not only folic acid and other vitamins, but also iron, calcium and other minerals, and fatty acids, such as docosahexaenoic acid (DHA) and arachidonic acid (ARA).
Fatty acids are "good" fats. DHA, in particular, accumulates in the brain and eyes of the fetus, especially during the last trimester of pregnancy.
These fatty acids are also found in the fat of breast milk.
Make sure your doctor knows about any other supplements you may be taking, including herbal medicines.
feed for two:
As for your diet, try planning to make sure you're eating balanced meals. Make sure these foods contain protein, carbohydrates, fats, vitamins, and minerals.
This is not the time to go on a fad diet or a low calorie diet. In fact, as a general rule of thumb, you'll need to eat about 300 to 450 more calories per day than you did before you got pregnant.
You need these extra calories and nutrients for your baby to grow normally.
Exercise:
Physical activity is just as important when you're pregnant as it is at any other stage of life.
Talk to your doctor about a fitness program, such as a DVD or exercise video, that interests you.
In particular, if you haven't been exercising regularly, your doctor may suggest a moderate regimen of walking or swimming, or perhaps prenatal yoga or Pilates classes.
It should not be too demanding.
Do the first physical exercises very calmly.
Exercising even five to ten minutes a day is beneficial and is a good start.
Drink plenty of water while you exercise and avoid activities that require jumping or jerking.
If you're already physically active, maintain the level of activity you're comfortable with, but also listen to your body and be willing to slow down when you need to.
