pregnancy nutrition

Diet and fat free foods should be avoided but should rather contain foods like; protein foods like cereals, milk and milk products, whole-grain cereals, bread, fruits and green leafy vegetables. Weight restriction and starvation in pregnancy should be strictly avoided. It may affect the development of fetal and maternal tissues. Women should be encouraged to eat high-quality food. Normally a pregnant woman needs approximately 200-300 kcal of food additional to the daily calorie intake. Along with this, the protein intake also increases. Appropriate caloric intake in pregnancy helps prevent the problems associated with low birth weight. Strict salt restriction is not necessary but consumption of salted snack foods and other prepared foods which has high salt content should be restricted. Proper diet and nutrition during pregnancy is a must for healthy development of the baby.

Apart from nutrition and pregnancy, exercise during pregnancy helps control weight gain. However it should not be used as a means to prevent weight gain. Exercise leads to improved muscle strength and endurance which helps in delivery and recovery. Stretching exercises improve range of motion and flexibility. All pregnant women beginning an exercise program should seek medical clearance from a physician. Yoga is an excellent preparation for labor and delivery. Yoga can also help in strengthening and supporting muscles and it releases pain along the spine and rib cage of a pregnant mother.
Pregnancy and nutrition should go hand in hand. As and when the baby starts developing, the nutritional requirements for a to-be mother increase.

Nutrition for pregnancy should include consumption of milk and milk products, fibrous fruits, green leafy vegetables, and protein rich cereals and pulses. The increased need for iron and folic acid should also be met from different foods that a pregnant mother eats. Exposure to sunlight also helps as it provides with vitamin D which is very essential for our body. Multi vitamins should not be taken during pregnancy as they may result in fetal malformation. Vegan women who eat neither eggs nor milk products should have their diets reviewed for adequate calories and proteins. They should also take oral vitamin B12 supplements during pregnancy and lactation.

Pregnancy is one of the most stressful periods in a woman's life. A health and a fitness program before, during, and post-pregnancy helps the body in adjusting to the various growth and recovery stages.  Nutritional needs should also be properly met. During pregnancy, maximum safety for the mother and child should be of prime importance rather than weight gain.