Having a pre-natal diet is one of the most important aspects of pregnancy. Not only can dietary deficiencies harm mother and baby, but the effects of your pregnant diet will have a long lasting influence on your child all the way into adulthood!
With dietary decisions mothers make now having a long lasting effect on their child decades into the future, knowing what to eat in (and in what quantities) can feel like a mine-field for many women.
Eating well and staying active are two of the most important things you can do during pregnancy to keep you and your growing baby healthy. This cheat sheet provides diet and exercise tips to help you meet your nutrition and fitness needs each day.
Key Nutrition Tips
Focus on Whole Foods
Eat plenty of wholesome, unprocessed foods like fruits, vegetables, lean proteins, whole grains, dairy and healthy fats. These provide important vitamins, minerals, fiber and nutrients for you and baby.
Power Up with Protein
Protein is crucial for your baby’s growth and your energy levels. Aim for 75-100g daily from sources like eggs, beans, Greek yogurt, nuts and lean meat.
Hydrate with Water
Drink at least 10 cups of water per day to stay properly hydrated. Limit caffeine and sugary drinks which can cause issues.
Eat the Rainbow
Consume a variety of fruits and veggies to get valuable vitamins, antioxidants and fiber. Berries, leafy greens, bell peppers and broccoli are great choices.
Include Healthy Fats
Essential fatty acids support baby’s brain and eye development. Get them from salmon, avocados, olive oil, walnuts and chia seeds.
Take a Prenatal Vitamin
Prenatals provide key nutrients like folic acid and iron. Ask your doctor to recommend a quality brand.
Satisfy Cravings in Moderation
It’s normal to crave certain foods. Indulge cravings occasionally by balancing them out with healthy options.
Staying Active
Embracing an active lifestyle during pregnancy involves a commitment to regular exercise and mindful choices. Strive for 150 minutes of moderate activity each week, such as brisk walking, to experience the positive effects of reduced discomfort, increased energy levels, and better weight management.
You can also enhance your routine with strength training, prenatal pilates (you can read more about Pregnancy Pilates here), and pelvic floor exercises, engaging in these activities 2-3 times weekly to prepare your body for the upcoming delivery. It’s crucial to stay attuned to your body’s signals, ensuring that you stay adequately hydrated and avoid overexertion. Prior to embarking on any new workout regimen, consult with your doctor to confirm that your chosen exercises align with your overall health and well-being during this special time.
By following these diet and exercise tips, you can nourish your body and help keep both you and your growing baby healthy.
For more information, you can check out this handy infographic from Check Pregnancy examines the most important food groups and explains their significance for foetal development.
Covering everything from the vital nutrients required for brain development to foods that can speed up mother’s post birth recovery, this infographic provides the information all expectant mothers need to have a healthy, positive pregnancy and a well-developed, healthy child.
