Are you ready to rock a healthy pregnancy?
Pregnancy is a very exciting time in a woman’s life. And yes, a woman’s body and emotions change.
It’s completely natural.
These 10 tips are helpful for women who want a healthy pregnancy.
1. Eat Nutrient-Rich Foods
Pregnant women need healthy foods, therefore, ensure mom is receiving adequate carbs, protein, and fats.
2. Avoid Toxins
These include nicotine, caffeine, alcohol, artificial sweeteners, pesticides, chemicals, and preservatives.
3. Naturally Treat Symptoms
Pregnancy-related conditions that can be treated naturally include constipation, leg cramps, and anxiety.
4. Count Calories
From the moment a woman conceives she holds the responsibility of taking good care of her health.
For a healthy pregnancy and to ensure baby is receiving enough nutrients, moms-to-be are advised to eat foods that are twice as healthy, not twice the calories.
Pregnant women only need an extra 300-450 calories per day.
5. Eat Smaller Meals
Consume smaller meals that are packed with optimal nutrients that support the developing fetus.
Meals should consist of protein (fish, organic chicken, legumes). They should also include carbohydrates (sweet potatoes, brown rice, quinoa) and fiber-rich foods (oats, bran, flax seeds, chia seeds). Finally, good fats (almonds, walnuts, olive oil, avocados) are important.
6. Consume Adequate Protein
Most pregnant women aim for 75 – 85 grams of protein per day, depending on their activity level and individual needs.
Adequate protein consumption is associated with a decreased risk of pre-eclampsia (pregnancy induced hypertension) and reduced sugar cravings.
Seems like Greek yogurt mixed with chia seeds and fresh fruit is a good idea.
7. Take Supplements
Moms-to-be need nutritional supplements because they cannot always be obtained through diet alone.
Essential vitamins and supplements may include:
- high potency probiotic supplement
- high-quality, pharmaceutical grade multivitamin with extra folic acid
- vitamin D
- calcium/magnesium
- iron
- zinc
- omega-3 essential fatty acids (EPA/DHA)
To prevent post-partum depression, a 2:1 ratio of EPA:DHA is beneficial.
8. Prevent Constipation
Pregnant women commonly suffer from constipation and digestive disturbances. Consuming 30-40 grams of fiber per day (with adequate purified water) will ensure bowels are moving.
9. Engage in Physical Activity
A well-designed prenatal exercise program has many benefits.
Benefits include:
- building stamina
- preparing the body for labor
- boosting energy
- reducing delivery complications
- relaxing the mind and body
Exercise (cardio and weight lifting) may reduce recovery time post-delivery and enhance fat burning after baby arrives.
For safe and effective strength training exercises, consult a certified personal trainer who specializes in pre/post natal fitness.
10. Do Yoga and Relax
Yoga will help moms-to-be get into physical shape and can strengthen pelvic floor muscles for an easier childbirth.
Finally, yoga encourages balance in the body, patience and gentleness – all very valuable for moms-to-be.
Remember, a healthy baby is dependent on a healthy mom.
Cheers to a healthy pregnancy!
Dr. Sara has appeared on multiple radio shows/podcasts, the W Network, Breakfast Television and CP24. For almost 5 years, she worked as the National Spokesperson for a well-known digestive wellness brand, educating across the globe on gut health. Dr. Sara has been named a rising star in Canada receiving the Generation Next award for her outstanding contribution to shaping the future of Canada’s grocery industry. She frequently contributes to large publications and has been published in Best Health Magazine, The Globe and Mail, Sweat Equity, Grocery Business, Inside Fitness, Canadian Living, Elevate, HELLO, and ELLE Canada.
Dr. Sara’s approach to healthcare is not as easy as taking a pill. The “quick-fix” approach is not one she subscribes to. While there’s a pill for just about everything, rarely do prescription drugs stop the course of disease - they merely mask symptoms. Dr. Sara believes true health requires a commitment from both the doctor and the patient.
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