A healthy, happy, pregnant woman undoubtedly can look most beautiful. Her hair, her skin, everything about her glows and it is a beauty that is not lost as the baby enlarges and changes her shape. A pregnant woman who is tired, lacking essential nutrients and taking inadequate care of herself will look as drab as she feels. And an unhappy woman can never look her best, whether she is pregnant or not.
Best Tips to a Happy and Healthy Pregnancy
Healthy Food Tips for Two
Remember that pregnancy is not an illness. You are not in a ‘delicate condition’ or at risk of damage just because you’re having a baby. But you do need to change your routine so that your pregnancy is what it’s meant to be a normal physiological experience.
Food matters, of course. The baby needs many of the building blocks of life for growing, and gets them only from the mother via the umbilical cord which links them. But it is the quality of your diet that counts, not the quantity.
The ideal pregnancy diet is rich in raw fruit and vegetables and whole grains; low in refined sugar and starch; adequate in protein; and fairly low in fat. A daily helping of animal protein like meat, fish, eggs, cheese and milk is needed, and to make sure there is not too much fat in your diet, make the protein fish or poultry more often than red meat. If you take lots of fresh raw fruit and vegetables and eat only whole meal bread, you will get most of the vitamin and minerals you need. Deficiency of essential vitamins, calories, proteins, folic acid and minerals can create problems for your baby and as well as for you for the whole life. So, you need to take healthy but balanced calories diet daily.
A pregnant woman needs daily 2200 to 2500 calories for the best physical and mental health for both. Food rich in Proteins, Carbohydrates and Iron should be the most important part of your diet during this period for both of you. Dehydration can lead to a lot of problems and complications in the future, consuming a lot of water and other liquids daily keep you and your baby from many problems. Unbalanced diet also can cause of weak fetus with lower immunity level, which can cause of miscarriage. Now you need to plan your pregnancy diet in healthy proportion very wisely. Excess of everything can create problems for both.
There are varieties of Beans black beans, pinto beans, chickpeas. You can choose that have more fiber and protein. Protein is very important during this period. Beans also provide Fiber to your body and Fiber help prevent and relieve from some problems. Beans are a good source of Iron, Zinc, Calcium and Foliate.
Eggs are a rich source of protein. Every Cell of Your Baby needs protein. The egg is rich in choline, which promote your baby’s growth and brain health. Besides Protein eggs contain many nutrients in the form of fats, minerals (such as zinc and selenium) and vitamins A, D and some B vitamins, which make it a necessary food item during pregnancy. As eggs are high in cholesterol so avoid too many eggs but a healthy women with normal blood cholesterol can consume one to two eggs per day. Avoid using raw eggs because raw eggs can create problems for the digestive system of the Mother, which effects on baby’s growth.
Potatoes and Sweet Potatoes
Potatoes & Sweet Potatoes have a good quantity of Vitamin A and iron. This is very important for both the baby and mother. Vitamin A and Iron is essential for the lining of the eyes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes or white blood cells that fight against germs. Potatoes are very helpful to nourish the baby in the womb.
Omega-3 (fatty acids)
Water fish such as salmon, tuna, sardines, anchovies, and herring are very good source of Omega-3 fatty acids. EPA and DHA in Omega-3 fatty acids support the baby’s heart, brain, eyes, central nervous system, inflammatory response and immune system. Adding EPA and DHA to the diet of pregnant women has positive effects on visual and cognitive development of the baby. It is also very beneficial for the pregnant woman. The daily recommendation for the pregnant woman is 300 mg DHA & 250 mg EPA.
Dry Fruits and Nuts
Nuts such as Walnut, almonds, peanuts are also a good source of Omega-3s, calcium and proteins which are so important for your baby’s brain and growth. Almonds are antioxidants against cancer and very good source of calcium too.
Whole Grains, Oatmeal and Popcorn
Whole grains are important in pregnancy because they are high in fiber and essential nutrients, including vitamin E, selenium, and phytonutrients. As Popcorn and Oatmeal are a whole grain and provide overall nutrients for both of you during the pregnancy phase.
Milk and Yogurt
Milk and Yogurt are full of protein and a great source of calcium. This calcium is very useful for both the baby and Mother. Calcium is a vital nutrient for your baby`s bones and teeth. Taking a good amount of calcium is also very essential for maintaining a good health of your own skeleton as well. Daily recommended amount of calcium is 1000 to 1300 mg if you did not take enough calcium your body start taking calcium from your bones to fulfill the requirement of Calcium for your baby’s bones and growth. Deficiency of calcium can lead to Osteoporosis, which can cause loss of bone density.
Meat is a rich source of high-quality protein and iron. High protein food helps in the development of tissues and cells of your baby’s body and brain. Use white and fat free red meat during pregnancy. Eat fully cooked meat and avoid semi cooked or steamed meat because there’s a small risk of passing on bacteria and parasites from the meat for you and your baby that may be really harmful for your baby.
Eating a variety of colorful fruits including green, red, orange, yellow, purple, and white fruits will ensure that you and your baby are getting a variety of healthy nutrients. Apples, oranges, apricots, bananas, grapes, guavas, mangoes, pears, plums, peaches, strawberries and watermelon are the best fruits during pregnancy.
Green Leafy Vegetables
During pregnancy green leafy vegetables are the best source of many essential nutrients and vitamins. Asparagus, broccoli, collard greens, kale, spinach and Swiss chard are full of healthy nutrients and vitamins like A, C, E and K. Iron and folic acid in green leafy vegetables are really essential to provide blood to the baby to stay healthy in the fetus.
Keep Healthy Lifestyle During Pregnancy
As you need a healthy diet for this period, you should avoid and cut some foods from your list especially junk food.
It is best to avoid licorice, herbal teas and supplements in any form during pregnancy.
As for alcohol, there is evidence that heavy and prolonged use of alcohol in pregnancy can adversely affect the growing baby.
Smoking can result in your baby being born small and frail. Fortunately, many smokers lose their taste for cigarettes early in pregnancy (it makes them sick), and they find it fairly easy to kick the habit for good.
Exercise During Pregnancy
There is no need to give up all your normal physical activities just because you’re pregnant (and that includes sex, which is an excellent form of exercise) unless your doctor specifically forbids it.
Also, the old idea that stretching, lifting or jumping can damage an worth remembering that during pregnancy the joints soften a little under the influence of the hormone progesterone, and this can result in low back strain and pain.
Learning how to lift safely is an important skill to master. You should never bend down to pick up a heavy weight (for example, an older child). Bend at the knees, and squat before you begin lifting. That way you protect your back and carry the weight with the legs and other muscles which are better able to cope.
Adequate rest is also needed, not because pregnancy makes you weak, but because your body is working extra hard. A daily rest in later pregnancy and time spent with your feet up give you the chance to recover your energy. Putting your feet up also helps to protect against varicose veins.