Nutrition and Exercise During Pregnancy
A healthy diet during pregnancy is essential for both the mother and the baby. Proper nutrition fuels your body and provides the necessary vitamins and minerals for your baby's growth and development. Similarly, staying active during pregnancy benefits both you and your baby.
What is a Healthy Pregnancy Diet?
During pregnancy, you may need an additional 200-400 calories per day. These calories should come from nutrient-dense foods, rich in vitamins and minerals. A balanced diet for pregnant women in India can include:
Fruits : Whole fruits like watermelon, pineapple, and pomegranate help keep you hydrated and provide essential nutrients.
Protein-Rich Foods : Include beans, lentils, lean meats, poultry, and eggs.
Green Leafy Vegetables : Spinach, fenugreek, amaranth, and other dark greens.
Healthy Fats : Avocados, nuts, and seeds.
Fish : Opt for locally available, low-mercury fish like pomfret and Indian mackerel.
Dairy : Yogurt, paneer, and milk. If lactose intolerant, consume non-dairy sources like almonds, broccoli, chickpeas.
Grains and Cereals : Whole grains, fortified cereals.
Ensure a daily intake of approximately 1,000-1,300 mg of calcium to help your baby build strong bones and teeth and reduce the risk of hypertension and preeclampsia.
Foods to Avoid During Pregnancy
Certain foods can be harmful during pregnancy due to how they're prepared or the chemicals they contain.
Avoid:
- Rare or undercooked meat
- High-mercury fish like shark, swordfish, and bigeye tuna
- Smoked seafood
- Raw or undercooked eggs
- Raw sprouts
- Unpasteurized dairy products
- Alcohol
- High levels of caffeine
How Much Should I Exercise During Pregnancy?
If medically cleared, regular exercise is beneficial during pregnancy. Activities such as walking, jogging, strength training with low weights, yoga, dancing, low-impact aerobics, and swimming can keep you active. Aim for at least 150 minutes of moderate physical activity each week. Always consult your doctor for specific recommendations.
Benefits of Exercise During Pregnancy
Exercise during pregnancy offers numerous benefits, including:
- Maintaining a healthy weight for your baby
- Reducing the risk of gestational diabetes
- Boosting your baby's brain function
- Improving sleep and mood
- Increasing energy levels
- Reducing discomfort (e.g., backaches, constipation, swollen veins)
- Preparing your body for an easier recovery
Exercises to Avoid During Pregnancy
Avoid activities that could increase the risk of falling, abdominal injury, or involve jarring movements, such as:
- Downhill skiing
- Horseback riding
Consult your doctor to determine which activities are safe for you.
Warning Signs When Exercising During Pregnancy
Even if you're accustomed to an active lifestyle, be aware of warning signs that may indicate you need to reduce the intensity of your workouts. Seek immediate medical advice if you experience:
- Bleeding
- Pain
- Dizziness
- Fluid leakage
- Shortness of breath
- Uterine contractions
- A racing heartbeat
Eating well and staying active can help build a stronger mother and a healthier baby.