- Eat a balanced and healthy diet with plenty of fruits and vegetables so that both mother and baby get the necessary nutrients.
- Include high-protein foods such as lean meat, poultry, fish, eggs, beans, nuts, and dairy products.
- Visit the dentist regularly for checkups and tips on maintaining good oral hygiene.
- Exercise regularly with low-impact activities like walking, swimming, or yoga.
- Take prenatal vitamins to fill in any nutrient gaps and support the baby’s healthy growth.
Pregnancy is a beautiful and transformative journey. It is also a time when your body undergoes significant changes. The journey towards motherhood can be both exciting and daunting, especially if you are a first-time mother.
To ensure a healthy pregnancy, there are certain things you need to do while you are carrying your little one. Here are some things you can do to promote a healthy pregnancy and give your baby a great start.
Eat a healthy and balanced diet
During this time, the body undergoes physical and hormonal changes that demand proper nutrition and care. Eating a balanced and healthy diet can help ensure both the mother and the baby are healthy during and after pregnancy. But, with so much information, knowing what to eat and what not to eat can be challenging. So here are a few tips to help you get started:
Eat Plenty of Fruits and Vegetables
Consuming enough fruits and vegetables is essential during pregnancy. They are rich in vitamins, minerals, fiber, and antioxidants necessary for both mother and baby. Having at least five portions of fresh or frozen fruits and vegetables is recommended daily. You can eat them raw or cooked, and it’s better to have various colors to ensure you get all the nutrients you need.
Include High-Protein Foods
Protein is an essential nutrient for the baby’s growth and development. It’s recommended that pregnant women consume approximately 75-100 grams of protein per day. Some of the best protein sources include lean meat, poultry, fish, eggs, beans, nuts, and dairy products. Try to choose protein sources low in saturated fats and avoid raw or undercooked meat and fish.
Visit your dentist
When expecting a baby, focusing on taking care of your body with proper nutrition and exercise is natural. However, many new moms overlook the importance of oral health during pregnancy. At the same time, it may seem a minor concern, but poor dental hygiene can lead to serious health problems for you and your developing baby.
By scheduling regular checkups with a dental clinic, you can ensure that your teeth and gums stay healthy throughout pregnancy. Your dentist can also provide tips for maintaining good oral hygiene at home and discuss any potential risks or concerns you should be aware of. With the proper care and attention, you can feel confident that you’re doing everything you can to ensure the health and well-being of your little one.
Exercise regularly
Regular exercise during pregnancy can help you stay healthy and prevent complications. You should aim to exercise for at least 30 minutes most days of the week. Choose low-impact exercises safe during pregnancy, such as walking, swimming, and prenatal yoga. Consult with your healthcare provider before starting any exercise routine.
Take prenatal vitamins
Taking prenatal vitamins can help ensure you and your baby get the necessary nutrients. You want to give your unborn baby the best possible start in life, and one way to do that is by taking prenatal vitamins. While a healthy diet is always essential, prenatal vitamins can help fill in any nutrient gaps and support the healthy growth of your baby.
Folic Acid
Folic acid is a B vitamin important for developing a baby’s brain and spine. It is recommended that women who are trying to conceive or in the early stages of pregnancy take 400 micrograms of folic acid per day. The recommendation goes up to 600-800 micrograms per day during the later stages of pregnancy.
Iron
Iron is essential for making hemoglobin, a protein that carries oxygen throughout the body. During pregnancy, your body needs more iron to support the increased blood volume required to supply your baby with oxygen. Many pregnant women become anemic due to iron deficiency, which can cause fatigue, weakness, and other complications.
Attend all prenatal appointments
Regular prenatal appointments are essential to ensure that your baby is growing and developing as it should be. Your healthcare provider will monitor your and your baby’s health and can help you prepare for labor and delivery. Make sure to attend all appointments and ask any questions you may have.
The Bottom Line
Pregnancy is a particular time in a woman’s life, and caring for yourself and your growing baby is important. Eating a healthy and balanced diet, exercising regularly, taking prenatal vitamins, and attending all prenatal appointments can help ensure a healthy pregnancy and a great start in life for your little one. Always consult your healthcare provider before changing your diet or exercise routine, and enjoy this particular time in your life.
