By Paul Trevino
All women want to be mothers; raise beautiful kids and have a beautiful family, and at the same time not have to gain 30kg during a pregnancy. Contrary to popular belief, there’s really no need to eat for two when you’re expecting. That’s a myth that needs to be taken down once and for all. However, future mothers should know that proper nutrition during a pregnancy is vital; it matters just as much as exercise. However, there are women that can’t work out while pregnant. Still, this doesn’t necessarily mean that you’ll gain an excessive amount of weight. Here are some further tips to help you stay fit.
Nutrition is everything
All pregnant women should know that proper nutrition is fundamental to delivering a baby that’s 100% healthy. You’re responsible for providing nourishment for your unborn child, which means that your daily meal plan should include healthy foods rich in vitamins and minerals. Spend time crafting a balanced, well-rounded diet, so that your baby get proper nutrients from the foods you eat daily. It might be a good idea to forget about gaining weight. If you panic and eat less, your pregnancy may be in jeopardy. Counting calories while pregnant is not advised either. Steady, gradual weight gain is actually a good sign that your pregnancy is on the right track.
Pregnant women may feel fatigue and anxiety, as well as dizziness and sickness. If your diet is not rich in proper nutrients, then it’s only natural to feel powerless. Pregnant women should include with about 300 more calories/day into their diet than ordinary women. Add poultry, vegetables, fruits, dairy, fish, and nuts to your regimen. Also, include servings of whole grains, and at least 3 servings of protein every week.
Pregnant women have cravings, which is perfectly normal. It’s best that you don’t ignore them, even if the foods you feel the need to eat are unhealthy. However, consume them in moderation. Too many sweets will lead to excessive weight gain that will be extremely difficult to get rid of following your pregnancy.
Not all pregnant women can exercise. In some cases, the doctor forbids them to do so. But that only applies to mothers with difficult pregnancies. If you feel strong and energized, there’s no reason why you shouldn’t work out. Despite body changes, nutritionists recommend exercise. There are certain benefits associated with exercising while pregnant. It helps improve blood circulation and posture, and it keeps the muscles toned. After the pregnancy, losing weight will be a lot easier.
Labor and delivering the baby is tough work, especially if you’re decided to give birth the natural way. Working out helps improve flexibility. But try not to exaggerate and stick to mild workouts: walking on the treadmill, Pilates exercises, and swimming are excellent activities you can engage in without risking pregnancy complications. If you want to keep your arms toned, ditch heavy weights in favor of lighter ones. Your back is already over-solicited by the growing belly. You wouldn’t want to put any additional pressure on it.
The best nutrients should be taken from food when you’re pregnant. However, there are supplements you might have to take because you can’t assimilate them from food alone (and you need them). Folic acid is the most common type of supplement. Studies have proven over the years that folic acid is important because it helps prevent defects at birth (e.g. spina bifida). Include leafy greens into your diet to get the required amount of folate, and always consult with a physician to see if you have any other vitamin deficiencies. Following the pregnancy, your doctor may prescribe vitamin D supplements to regulate calcium levels in the body and strengthen the muscles and tissues.
Keeping fit while pregnant is not an impossible job. The more you look after your body (and your unborn child), the better chances you have to look and feel great afterwards. It takes time to get back in shape, but that’s ok. With proper nutrition and exercise, you will make it. Be prepared as the process is intense; you might need between 5 and 10 months to regain your beloved beach body.