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Your nutrition during pregnancy
Healthy nutrition is essential during pregnancy. As much as it is important to take care of yourself, now both your baby depends on you for the nutrition it gets, necessary for adequate development and growth.
Although it is said that during pregnancy you are “eating for two”, this doesn’t mean that you should double the amount of food you eat, but to take care of the quality of your food.
Generally, a pregnant woman would need only about 300 calories a day more than when not pregnant.
You also don’t need to be on any special diet during pregnancy, but to follow the same principles of healthy nutrition during pre-pregnancy. This means making good balance of your carbohydrate, protein and fat ingestion and including a lot of fresh fruits and vegetables, to obtain vitamins and minerals, as well as fiber which is important for good digestion, as pregnant women often tend to have problems with constipation.
Good sources of carbohydrates are: bread, potatoes, rice, pasta and cereals. Opt for wholegrain versions whenever you can and leave the skin on your potatoes when you bake them, to increase the amount of fiber you intake. You may obtain proteins from: meat, eggs, fish and dairy products. Beans, peas and lentils are a good substitution for meat. In order not to put too much weight, it is recommendable to mostly stick to unsaturated fat, like vegetable oil.
The more balanced your diet is the more certain you will be that you are ingesting enough of what is needed.
Remember to drink plenty of water to keep you hydrated.
Also make sure to always wash your fruits and vegetables thoroughly before consumption, and to cook your food well.
Consider including oily fish in your diet, like salmon, trout, sardines or mackerel. These fish are rich in omega 3 fatty acids, like EPA and DHA, which are beneficious not only to you, but also to your baby. 1,7Namely, it has been proven that maternal daily intake of 200mg DHA contributes to the normal brain and eye development of the fetus.
You might be worried about the origin and possible pollutants to the fish available or if you find it more convenient taking a supplement, you can easily rely on Premama Duo, for it contains the exact amount of DHA needed.
If however you are uncertain about your nutrition choices, you might consider visiting your doctor or a nutritionist for advice.
What to avoid?
Avoid the intake of processed food as it is high in calorie, but low in nutritional value. Reduce the intake of sugary products like: chocolate, sweets, biscuits, cookies, sugary soft drinks etc. Too much sugar in your diet may cause you to gain unnecessary weight, which could be an additional burden to your pregnancy and difficult to lose afterwards.
You should avoid unpasteurized dairy products, like soft cheese; pate and half cooked meat; raw or smoked sea food; raw eggs and pre-prepared salads, to avoid any possible intoxication.
It is also advisable not to intake too much vitamin A during your pregnancy, for it can be harmful to your developing baby. Therefore, avoid liver and liver products, because they contain high levels of vitamin A. In this context you should be mindful when choosing your supplements as well.
Avoid alcohol and smoking during your pregnancy, and reduce the amount of caffeine you take, as they can affect your developing baby. Remember that except coffee, tea, chocolate and certain soft drinks also contain caffeine.
Finally, sticking to a healthy nutrition all the time can be challenging and it is natural to feel uncertain whether you are doing the right job. Therefore, you might consider a specially formulated supplement like Premama Duo, to additionally help you obtain necessary micronutrients for a healthy pregnancy.
“Morning sickness”
Many women experience “morning sickness” during their pregnancy. It is presented with symptoms like nausea and vomiting, which will most probably disappear after the 1st trimester. Although it is called morning sickness, the symptoms can appear at any time of day or night, and if you are less lucky, they may last through the whole day.
You might feel that ingesting some food would be helpful, but even if it is, the effect doesn’t last long, and can additionally cause you to vomit.
It is best to stick to regular meals and snacks, avoid large portions, fatty and spicy food. You can also try different types of food and find out what you feel is best for you, but try to do it as healthy as possible.
Remember to drink plenty of water to keep you hydrated.
“Morning sickness” is not something to worry about, since it is a sign of a healthy pregnancy, but if the vomiting is severe and you feel very exhausted, it would be best to consult your doctor.
Have you begun planning? Are you ready to embark on the most important journey of your life?
Keep in mind that healthy nutrition is crucial when planning your pregnancy, as it provides the essencial nutrients necessary to prepare your body for a healthy pregnancy.
Ensure your body receives the necessary daily intake of nutrients with PreMama duo.
PreMama duo – undestanding the needs of future mothers!
Pregnancy is a time when you might need to make some changes to your usual lifestyle.
Pregnancy lifestyle tips
Pregnancy is a time when you might need to make some changes to your usual lifestyle. If you are a very active person, you might consider taking it down a notch and finding more time to rest and relax.
We already emphasized the importance of healthy nutrition and the usefulness of taking a supplement like Premama Duo, in the Nutrition section.
Exercise in pregnancy
Staying physically active is also important during pregnancy because it will help you stay fit, despite gaining some weight. Exercise also helps you reduce stress and have a nice night sleep. You might consider a moderate intensity every day routine like walking, swimming or indoor cycling, or you could join an exercises class for pregnant women.
Whatever physical activity you opt for, it is important not to overdo it. Basically, you should be able to hold a conversation while exercising without becoming breathless. Otherwise, the exercise is probably too strenuous. Developing a 30 minutes every day routine should do the job.
There are sports to avoid like contact sports, or any other type of sport where you might get hit or fall, which could harm your baby. Although swimming is OK, scuba diving is not, because the baby has no protection against decompression sickness and gas embolism.
It would be also good to start exercising your pelvic muscles, which come under great strain while pregnant and during delivery. It is normal if some urine incontinence appears during pregnancy (usually when coughing and sneezing), but you wouldn’t want it to continue after pregnancy.
You might as well, consider taking classes to prepare for delivery.
Sex in pregnancy
It is perfectly safe to have sex during pregnancy, as it is normal to have changes in your sex drive. Some couples enjoy regular sex during pregnancy, while some don’t feel like it. Both ways are OK. Later in pregnancy you might notice that an orgasm or even having sex might cause the Braxton Hicks contractions of your uterus. This is perfectly normal and you needn’t worry. Just relax and wait until the contractions pass.
Nevertheless, there are certain situations when you would be advised not to have sex during pregnancy, like if you’ve had heavy previous bleedings or if there is high risk for infections, etc. Discuss openly about every aspect of pregnancy with your gynecologist.
Enjoy your pregnancy
Although your body is going through changes during pregnancy, and your baby bump is getting bigger in time, don’t feel worried. After delivery, breastfeeding, healthy nutrition and exercise will help you return to your normal shape.
Pregnant women are often said to have this “special glow and beauty”, so make the most if it, and enjoy your pregnancy, for it is a beautiful thing happening to you.
