How to have healthy pregnancy


It's so exciting to know that you are going to be a mommy for the first time. Once you have your pregnancy test confirmed, you will be overwhelmed with joy. Now you should be extra careful about your health. A healthy pregnancy is important to have a healthy baby. 

 Let me tell you this journey not only has its ups but also some downs like for the first trimester some of you will be experiencing morning sickness. This is where you have to be careful about your health as the harmones will not let you take the food as you want.    

Tips to reduce morning sickness:

  • Take medications prescribed by your doctor. 
  • Eat some biscuits which do not have oil like marie gold. 
  • Do not keep your stomach empty, as the gastric juices on your stomach can make you even more sick. 
  • Avoid foods which will trigger the sickness. 

Pregnancy


Eat whatever you can at this time. If you can't take solid foods, try to have fruit juices, coconut water, buttermilk etc. Try taking soups if you can. Do not worry as this phase does not last long. Once you complete you first trimester you will slowly get your appetite back. In no time you will be craving for different foods. Make sure to take supplements given by your doctor. Avoid alcohol, cigarette smoking and limit caffeine intake.

Take foods rich in calcium and iron. Increase hemoglobin levels by adding iron rich foods. Drink lots of water and be hydrated. 

Nutritious foods to eat during pregnancy:

Dairy products:

Include dairy products in your diet especially yogurt which is a great choice for pregnant women. They are helpful in meeting increased protein and calcium needs.

Legumes:

Legumes are great sources of folate, fibre and other nutrients. Folate is an important nutrient during pregnancy and may reduce the risk of some birth defects and diseases.

Sweet potatoes:

Sweet potatoes contain beta-carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing fetus.

Salmon:

Salmon contains the essential omega-3 fatty acids EPA and DHA which are important in the brain and eye development in your growing baby. It is also a natural source of vitamin D.

Eggs:

Eating eggs is a great way to increase your overall nutrient intake. They contain choline, an essential nutrient for brain health and development.

Broccoli and leafy vegetables:

They contain most of the nutrients that pregnant women need. They're also rich in fiber, which helps in preventing or treating constipation.

Fish liver oil:

A single serving (15ml) of fish liver oil provides more than the required amounts of omega-3 fatty acids, vitamin D and vitamin A. Fish liver oil may be particularly important for women who don't eat sea food.

Berries:

Berries contain water, carbs, vitamin C, fiber antioxidents and plant compounds. They
help pregnant women increase the intake of water and nutrients.

Whole grains:

Whole grains are packed with fiber, vitamins and plant compounds. They are rich in B vitamins and magnesium, all of which pregnant women needs.

Avocados:

Avocados contain high amounts of mono saturated fatty acids, fiber, folate and potassium. They help improve fetal health and relieve leg cramps that are common in pregnancy.

Dry fruits:

Dry fruits are highly beneficial for pregnant women since they are small and nutritient dense. Just make sure to limit portions and avoid candied varieties to limit excess sugar intake.

Add physical exercise to your daily routine like walking, squats. Squats helps in strengthening of your pelvic muscles. These exercises makes it somewhat easier at the time of delivery. 

Once you reach nineth month of your pregnancy, prepare your bag which you want to take with you to the hospital for delivery. Include all the essentials which you will need at that time. Do not forget to add some baby clothes and diapers. Prepare the bag beforehand because you cannot do it at the last moment as you can have pains, water breaking, anxiety at the final moment when you start for the hospital. So be prepared and do not worry as this too shall pass in no time and you will be holding your bundle of joy soon.  

All the best for a healthy and pleasant journey of your pregnancy. 


Also read : 10 Effective tips to loose weight after delivery 




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