Nutrition

Healthy and nutritional habits that are supposed to be followed during pregnancy

اعلان

The pregnant woman should pay attention to her healthy habits, change her wrong food and health habits, try to improve them, and look for the best ways to protect her fetus and provide him with all the elements he needs to form properly. Healthy habits are not limited to eating. And sports and taking vitamins only for the pregnant woman. It is important for her to take care of herself and her nerves, and to stay away from stress, sadness, and others. Among the healthy habits of pregnant women are:

Healthy habits and tips to follow during pregnancy

  • Take vitamins

It is important to take vitamins that decrease the body before pregnancy, when you start planning for pregnancy, and focus on vitamins that help the growth of the fetus and the health of your body during pregnancy. This is one of the best vitamins that help strengthen the health of the child during the following pregnancy:

Best vitamins for pregnant women:

– Folic acid to prevent deformities after God

Iron helps placenta growth and blood production

Calcium and Vitamin D, B, A, and E

Zinc and iodine

But it is preferable to take the advice of your doctor and do tests before taking any kind

  • Educate yourself and write notes

Pregnant women should read about the changes that will occur in your body, hormones, and psyche during pregnancy, and how to take care of yourself and your baby during pregnancy or during lactation, and search in the family history for any disease or obstruction in childbirth that occurred in the past, in order to make a preventive plan and write notes about it. Annoying symptoms that happen to you and ways to avoid them, such as nausea, dizziness, and others.

  • Pelvic strengthening exercises

Muscle-strengthening exercises support the merciful bladder and bowel, facilitate childbirth, and prevent urinary problems.

  • Exercise

Exercises during pregnancy help improve mood, recover faster, and increase the health of the pregnant woman and her fetus. There is no problem with doing low-intensity exercises for a certain period of time, but make sure to consult your doctor first.

One of the best exercises for pregnant women is swimming. walking or brisk walking, Bike riding , Weight training, but not with a heavy weight. pilates, yoga, Body weight exercises.

  • Work more carefully

The pregnant woman must become more calm and avoid sudden, rapid movements and do her daily work in a lighter way and avoid carrying very heavy things, climbing, using chemical things, or even touching dirty surfaces that may cause poisoning to her or the child

  • Check the medicines

It is important to consult your doctor about all the medications you take and whether they are suitable for pregnant women or not, because many deformities may occur due to medications.

  • overweight

It is normal and assumed during pregnancy to increase the weight, and the weight of the pregnant woman increases from 10 to 15 kilograms, and this is considered very normal, but you must make sure not to increase more than this limit, because a significant increase during pregnancy may cause pregnancy complications, gestational diabetes, and pressure disorders blood and also difficult childbirth.

  • Drinking water

Pregnant women need to drink more water to support the transport of oxygen to the baby and avoid constipation, urinary tract infections, headaches and some other uncomfortable symptoms of pregnancy. It is recommended to drink approximately 3 liters of water per day. If you do not like water, try drinking flavored water.

  • Eat healthy

Eating healthy food is one of the most important things that a pregnant woman should pay attention to and try as much as possible to eat healthy, balanced foods that will support your health and the health of your child. You do not have to eat for two people, as some say, just eat in a balanced manner and a little more than usual .

  • More fruits

Fruits contain a lot of useful vitamins and antioxidants and help to raise immunity and energy level and increase the health of the fetus. Among the best types for pregnant women:

– Avocado

-mango

-The grapes

-the banana

-berries

-orange

-Apples

  • Vegetables are essential

Vegetables help avoid gestational diabetes or nutritional deficiencies and increase health. Vegetables that are important to eat during pregnancy are:

  • potatoes
  • The sweet beetroot
  • sweet spicy
  • broccoli
  • peas;
  • All kinds of leafy vegetables
  • tomatoes
  • Option

other foods

    • Dairy products: help to meet the need for calcium and protein, for example: cheese , yogurt and milk.
    • Legumes: A source of fiber, protein, iron and calcium that your body needs during pregnancy more than before. Among the foods that fall under legumes are: chickpeas, soybean , Peanuts , lentils, peas, Beans , beans.
    • Sweet potato: It contains vitamin A, which is necessary for the proper growth of the child, and fiber
    • Eggs: Eggs contain a variety of nutrients, protein, and healthy fats and help in the proper development of the child’s brain and spine.
    • Meat: Lean meat and chicken are an excellent source of protein, iron and micro-vitamins.
    • Whole grains: such as oats, quinoa, brown rice, wheat, barley, brown bread, wholegrain pasta, It contains protein, vitamin B, fiber and magnesium that a pregnant woman needs

Learn how not to gain pregnant weight

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