Motherhood is a blessing in the life of every women. People say that motherhood fulfills women’s lives. Thus, it is very important to take good care during pregnancy. Here we shall discuss some healthy tips for pregnant women.
Work Toward a Healthy Body Weight
A research shows that pregnant women tend to have less problem during pregnancy and delivery if their weight gain is kept in a healthy range. Women’s BMI before pregnancy define how the weight gain should remain. Here is a list –
- Underweight : BMI below 18.5
- Normal weight : 18.5 – 24.9
- Overweight : 25 – 29.9
- Obese : 30.0 and up
For a full term pregnancy,
- Underweight : 28 – 40 pounds
- Normal : 25 – 35 pounds
- Overweight : 15 – 25 pounds
- Obese : 11 – 20 pounds
It is necessary to gain a healthy weight because this effects on baby’s weight. In order to gain weight, eat five to six small meals daily. You can spread butter on toast or bread or crackers. Because you can achieve about 100 calories and 7 grams of protein from one table spoon of peanut butter. Make butter, cream cheese, gravy, sour cheese as extra in your meal. This will help underweight women to gain extra weight. You can consult with your health care professional to decide a goal of how much weight you should gain and work on it.
A Healthy Food Chart to Follow
You have to make sure that you’ve blend all types of food in your meal. This includes carbohydrates, fats, fibers, minerals, vitamins and so on. Starchy foods contain a high range of calories. They include rice, bread, potatoes, noodles, oats, yams, sweet potatoes, etc. These must be main part of every meal. Foods containing protein boost the baby grow. Such kind of foods are meats, eggs, beans, nuts, cheeses, fish, chicken and so on.
Pregnant women should focus on eating more fruits and vegetables as much as possible. They contain not only fiber but also mineral which helps digestion. Dairy products such as milk, butter, yoghurt, cheeses contain calcium and other nutrients.
Physical Activity to Remain Fit
Women can maintain easy guideline for physical activities while pregnant. This helps to grow baby well. Also, it reduces not only backaches but also leg cramps. Further, physical activities reduces risk of both gestational diabetics and postpartum depression.
For physical exercise, you can include aerobic activities. Such as – muscle straining, brisk walking etc. You can buy your 30 minutes for walking in a day. Go for a walk. It will be better if you consult with your doctor what kinds of physical activity should be appropriate.
Be Healthy After The Baby is Born
It is a common scenario that we get busy with the newborn and neglect the health of mother. Rather, the mother must get extra care. We should be concerned about her both physical and mental health.
The mother should try to lose the “baby weight” slowly which may cause obesity later. She must maintain a healthy food chart. Not to mention, the family members should take care of her mental health so that the postpartum depression can’t hit the mother.