Woman Health Tips During Pregnancy
Woman Health Tips During Pregnancy Period: What to eat during pregnancy?The journey to be crowned Mom is a risky route that requires consciousness on what one does and eats. Your environment and the people you interact with plays a great role in determining whether or not you will be crowned the tittle. During your 9 months of pregnancy every single action counts for both you and your child’s health. Pregnancy is measured in form of trimesters; one trimester is equivalent to three months.
Each trimester of pregnancy has its role and difference from the other. First trimester is the most crucial time in your pregnancy period. Although the fetus at the end of three months is only about 5 inches long, all of its parts have begun to form; major body part organs and system such as circulatory system, nervous system and buds for future teeth. Read this article woman health tips During Pregnancy Period and save your own and baby health.
What to Eat When Pregnancy
Here are 12 woman health tips during pregnancy that you can follow:
1. Fruits; 3-4 share per day. One share is equivalent to; one medium piece of fruit, could be an apple, an orange, or a 1/2 banana; 250 grams of chopped, cooked, or canned fresh fruit; or 300 ml of 100-percent fruit juice. Use fresh, frozen and dried fruit or 100 percent natural fruit juice, you could blend one from home. Include at least one citrus fruit (orange, grapefruit) each day since they are rich in vitamin C. Limit fruit juice consumption to not more than 1 cup a day; juice is high in calories compared to whole fruit, and it does not deliver fiber content that whole fruit does.
2. Vegetables; 3-5 shares per day. One share is equivalent 200 gm of steamed leafy vegetables such as spinach or lettuce, a palm of chopped vegetables, three table spoon homemade salad. Ensure you steam cook your vegetables for about 5 min to avoid overcooking that tampers with nutrient content. This helps in ensuring you have the full nutrient content as compared to overcooked vegetables. To get the great range of nutrients, figure out rainbow make-up as you fill your plate with vegetables. Choose vegetables with a wide range of color to accommodate a wide range of nutrient in your diet. Dark green -broccoli, spinach-, green –spicy coriander- orange -carrots, sweet potatoes, pumpkin-, yellow -yellow peppers- and red tomatoes.
3. Dairy Foods; 2-4 shares per day. One share is equivalent to 1 cup of milk or yogurt, 200 gm of natural cheese such as cheddar or mozzarella. Dairy foods provide that calcium that you and your baby need to grow and maintaining your bones strength. To get sufficient calcium, drink milk and eat fresh yogurt and cheese. For cholesterol balance in the blood, avoid saturated fats, choose low-fat or non-fat dairy products. If you are allergic to lactose and can’t digest milk, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soy milk. Uptake of this dairy product should go up to 6 months after delivery to make sure you offer your baby the right amount of Calcium
4. Protein Rich Food; 2-3 share a day. One share is equal to 2-3 medium size piece of cooked; meat or fish; 1 cup of cooked beans; 2 tablespoonful of peanut butter; 1/4 cup of nuts. Select lean meats, fish, and eggs prepared with minimal amounts of salad oil. I recommend that you use salad oil instead of cooking fat to control the levels of cholesterol intake. A variety of beans are a good source of protein; (soya beans, pinto, kidney bean, black bean, garbanzo). Poultry product such as meat and eggs are also good for proteins. You should take eggs on weekly basis and at minimal ratios, at most one egg per week. Since proteins are body building foods, they are most essential at the second trimester and the beginning of the third trimester when the embryo is at its developmental stage.
5. Whole Grains; 3 share per day. One share equivalent to 3 slice of bread, 100 grams of most cereals, or 1/2 cup cooked cereal. I recommend that you eat a minimum of five shares of grains per day; at least 70 percent of those grain should be whole grains. The brown bread is a good example of whole grain ready processed meal, cereals, crackers and pasta provide fiber. Fibers are important during pregnancy since they control constipation. Eating a variety of fiber containing foods helps maintain proper bowel functioning, they have 70 percent chances of reducing constipation and hemorrhoids complications during your pregnancy period. As often as possible, select whole grain foods, snacks and chunks over those made with polished gran flour. For example, eat whole wheat bread -Brown bread- rather than polished wheat flour bread; white bread.
6. Medical Consciousness; Don’t take over-the-counter medications or herbal remedies without first consulting your obstetrician or midwife. This is as a result of different reactions and diverse response that different pregnancy show. The response differs from person to another and at times from one pregnancy to another in one person. Just as diverse as the craving among different people, similarly is the response to different medicine by pregnant people. Ensure before opting to take any medicine you consult with your gynecologist.
7. Drink Plenty of Fluids; Increase intake of fluids, the fluid necessity in the body has increased since the fluid serves two; you and your baby. Ensure you take Eight to Ten glass of water per day. Do not take alcohol, and or caffeine carbonated drinks.
8. Adequate Rest and Sleep; At least eight hours a night, this gives you and your baby a good rest that in turn give the fetus a good and healthy growth rate. Sleep disturbances is part and parcel of pregnancy, as a control measure, take naps during the day and see your physician for advice. Do not opt into sleeping peels without a prescription from your physician. During the third trimester, have Eight hours of your day as resting hours. At your resting hours “woman health tips during pregnancy”there must have conducive environment to stretch and play. This stretching and playing is an important aspect for healthy fetal development and growth.
9. Exercise; Exercise are important for your general health and also can help reduce stress. Take a pregnancy exercise class or walk at least ten to fifteen minutes twice a day (morning and evening hours) at a moderate pace. Walk in cool, shaded areas or indoors in order to control overheating on the blood that may cause collapsing due to low oxygen content to the brain and the baby. This is also a best woman health tips during pregnancy period.
10. Travelling Safety Measures; Always fasten your safety belt at any time you are riding on a motor vehicle. You should not ride on your own when pregnant due to distress, health issues and low concentration that lead you to road accident.
11. Free Dressing; As part of your baby’s rest wears on, free non-restricting dress that keeps your tummy free to give your baby a vast play area. Wear comfortable, advisably flat light shoes and keep your feet raised up several times a day for at least 10 to 10 to 20 minutes. This will prevent fatigue and swelling of the feet, legs, and ankles.
12. Do Not Smoke; Avoid smoking, smoking friends or visiting smoking zones. Smoking increases the carbon content in the blood that eventually gets into the baby’s system hence slow growth rate during pregnancy and after birth. Smoking whether direct or passively may have life time to the baby.
I believe this article “woman health tips during pregnancy” will be quite resourceful and beneficial for your health during this pregnancy period. Information in this article should be treated as opinion and guidance tips. For exclusive directives, consult with your health care providers. Read our next article about beauty during pregnancy.