Pregnancy can be a delightful experience, but it is also a time of uncertainty. The changes it causes raise many questions and concerns for most parents. With advice coming from all over, it’s hard to know who to listen to. It is why it is so important to have the right information to help you make the right choices and take good care of yourself before, during, and after your pregnancy.
Prenatal nutrition
Diet plays a very important role in a healthy pregnancy. To make sure you get the vitamins, minerals, and nutrients you and your unborn baby need, you need to eat foods from different sources. Eating healthy will make you feel better, have more energy, and promote healthy weight gain. You will also contribute to the growth and development of your baby.
Know your needs
During the second and third trimester of your pregnancy, you need extra calories each day to support your baby’s growth. Often an extra snack is enough.
Fruits and vegetables: essential!
Pregnant women should eat fruits and vegetables every day. Very colorful vegetables and fruits contain more of the vitamins you and your baby need. Eat at least one orange and one dark green vegetable every day. Prepare your fruits and vegetables with as little fat, sugar, or salt as possible, and choose vegetables and fruits more often than juices.
Grain products
You should eat grain products like bread, rice, and pasta every day. Choose grain products that are low in salt, sugar and fats, and eat them as “whole grains.”
Milk: essential for strong bones
Milk and milk substitutes are necessary for your baby’s growth. Choose low-fat products, which provide you with the same quality of protein, calcium, and vitamin D, but without the fat and calories.
Eat meat
For your healthiness and that of your baby, eat meat or meat substitutes every day. Choose lean meats- dried peas and beans, tofu, lentils – prepared with as little fat and salt as possible. Fish is also great for health: you should eat it every week. However, choosing the right fish and the right amounts can be complicated.
Folic acid
Your baby’s brain, skull, and spine are formed during the first few weeks of pregnancy, even before you know you are pregnant! To ensure their normal formation, you must have enough folic acid. To find out which supplement to choose, consult a healthcare professional.
Eat a balanced diet
Try to eat three meals a day, in addition to healthy snacks. Taking a vitamin supplement daily does not diminish the importance of eating a healthy and balanced diet.
Quit smoking and alcohol consumption!
There is no acceptable amount of alcohol, and there is no right time to drink or smoke when you are pregnant or planning to become pregnant.
The alcohol you consume during pregnancy travels quickly to the baby through the blood, and alcohol is known to harm developing cells. And it is best for you and your baby to live in a smoke-free environment.
Physical activity
Regular physical activity during pregnancy is great. It improves mood, promotes sleep, and helps you to relax and reduce stress.
Start slowly and gradually increase your activity. Before starting a new physical activity program, talk to your healthcare professional.
To new parents!
Having a baby can be one of the most touching and, at the same time, the most disturbing stages in your life. You have to juggle several changes and unknowns. So take well care of your baby and yourself precious gift your child a healthy start to a life!