Introduction
Pregnancy is a time of significant physical, emotional, and mental changes.
Taking care of the mother’s health is essential to ensure the well-being of both mother and baby.
The choices an expectant mother makes regarding nutrition and lifestyle can have a profound impact on the growth and development of the fetus.
In this blog, we explore diet and lifestyle during pregnancy to make your pregnancy journey smoother.
What is the best nutrition for a pregnant woman?
Foods to eat during pregnancy
During pregnancy, it is important to keep an eye on the foods you consume, as your body now needs more nutrients to support your well-being and the baby’s growth and development. The best foods to eat during pregnancy include:
- Whole grains such as brown rice, whole wheat
- Fresh fruits and vegetables such as leafy greens, snake gourd, bottle gourd, ridge gourd, apple, and orange
- Lean protein such as eggs, chicken, lentils, chickpeas
- Healthy fats such as ghee, avocados, dry fruits, and nuts
- Probiotics such as curd, yoghurt, buttermilk
Best 10 Fruits to Eat during Pregnancy
When it comes to diet and lifestyle during pregnancy, fresh fruits and vegetables are great. You can have almost all sorts of vegetables preferably green vegetables to meet your dietary requirements of the day.
Fruits on the other hand are a great source of vitamins, minerals and antioxidants during pregnancy.
Best fruits to eat during pregnancy include:
- Apple
- Orange
- Banana
- Watermelon
- Pomegranate
- Kiwis
- Berries
- Mangoes
- Pear
- Avocados
Note: Ensure to stay away from consuming raw papaya, as it is said to contain latex, which may induce labour contractions. Source: Link
Dry fruits and nuts during pregnancy
To take care of your diet and lifestyle during pregnancy, nuts and dry fruits are few of the best foods to consume as they are packed with healthy fats, vitamins and folate. A pregnant mother can consume a small handful of nuts a day including cashews, almonds, pistachios, fig, dates and raisins.
Natural Remedies for Pregnancy Nausea
Diet and lifestyle during pregnancy is crucial especially if you are dealing with nausea and morning sickness.
Morning sickness during pregnancy is a common concern for most expectant mothers. It could be caused due to various factors including hormonal changes, slowed digestion, deficiency in vitamin B6 and increased food sensitivity.
Although morning sickness typically subsides for most pregnant mothers in the 2nd trimester, it can persist longer for others. Excess vomiting and nausea can cause discomfort to the expectant mother.
Foods and Drinks that help to fight nauseous when Pregnant
- Water
- Lemon
- Ginger
- Vitamin B6-rich foods
- Watermelon
- Banana
- Soups
- Protein
- Gooseberries
- Cold foods
Important Tips to Relieve Nausea during Pregnancy
There are a few tips you can follow to reduce the severity of nausea including:
- Sipping on water throughout the day and not chugging large amount of water in one go
- Eating small meals every 2-3 hours
- Avoid fried, oily and junk foods
- Consume dry and bland foods such as bread toasts
- Include foods rich in vitamin B6 such as brown rice, avocados, bananas
- Try out relaxation techniques such as yoga and meditation
- Sip on herbal teas such as ginger tea, chamomile tea, lemon tea.
Why is Folic Acid Important during Pregnancy?
Folic acid is one of the important prenatal supplements that helps with the baby’s overall development and prevents neural tube defects. Healthcare experts recommend taking folic acid supplements from as early as 3 months before conception.
Which Snack is Good for Pregnancy?
Snacks are a great way to keep hunger pangs away. But when it comes to diet and lifestyle during pregnancy, it is important to be mindful of the snacks you intake.
A few healthy snacking options include:
- Fruits
- Veggies
- Nuts
- Eggs
- Paneer/Cottage Cheese
- Curd/Yogurt
- Sprouts
How Can I Improve My Lifestyle during Pregnancy?
Is it safe to walk during pregnancy?
Walking is considered to be one of the safest forms of exercise during pregnancy for most expectant mothers. Healthcare experts recommend pregnant mothers to walk for at least 20 to 30 minutes everyday.
Sleeping positions during pregnancy
Sleep is a crucial factor during pregnancy to ensure the growth and development of the baby and the health of the mother. Pregnant mothers must aim for a minimum of 7 to 8 hours of sleep everyday. But due to various factors, especially the growing belly, sleeping at night could be difficult.
Which is the best sleeping position during pregnancy?
The ideal position to sleep is sleeping on your left side as it promotes blood supply to the fetus.
What sleeping positions should be avoided during pregnancy?
Sleeping on your back should be avoided during pregnancy, especially in the third trimester, as it can compress major blood vessels and restrict blood flow to the baby. While it’s generally safe to lie on your back briefly (for up to about 5 minutes), prolonged back sleeping is not recommended.
How to stop mood swings in pregnancy?
Mood swings are common during pregnancy. It is usually caused due to hormonal changes, stress, and physical discomfort. It is important to try out stress management techniques such as yoga and meditation to control mood swings.
Is it safe to do yoga during pregnancy?
Yoga during pregnancy is a safe and effective form of exercise that helps reduce stress levels and improve the mood of an expectant mother. There are a few yoga poses that are great to try out during pregnancy, including:
Yoga poses during pregnancy 1st trimester
- Kantha and Skandha Sanchalana (Gentle Neck and Shoulder Rolls)
- Full butterfly (Baddha Konasana)
- Cat/Cow (Marjaryasana)
Yoga poses during pregnancy 2nd trimester
- Modified child’s pose (Balasana)
- Uttanasana
- Crescent Moon (Añjaneyāsana)
Yoga poses during pregnancy 3rd trimester
- Garland pose (Malasana)
- Simple pose (Sukhasana)
- Goddess Pose (Utkata Konasana)
Pregnancy exercises at home
Keeping yourself active during pregnancy is important to promote overall health and prepare your body for labor. But during pregnancy, you cannot perform vigorous and high-intensity workouts.
- Walking
- Neck and shoulder rotations
- Ankle rotations
- Arm circles
- Sit and stand
- Duck walk
- Butterfly pose
- Cat pose
- Side leg raise
- Malasana
Conclusion
Diet and lifestyle during pregnancy are crucial, and so does taking care of your body and mind to ensure a safe pregnancy and a safer delivery.
Prioritizing your health is as important as nurturing your baby. So be mindful of the foods you intake and focus on whole foods that nourish your body and avoid junk and processed foods.
While indulging in your favorite food and sweets occasionally is okay, make sure to follow a healthy diet to support both your health and your baby’s well-being. Engage in some sort of physical activity for at least 30 to 40 minutes a day.
However, apart from keeping an eye on your diet and lifestyle during pregnancy, it is equally important to monitor your baby’s health with regular ultrasound scans.
Do not miss out on any prenatal scans and appointments to ensure the health of the baby as scans help closely assess your baby’s growth and development and detect any concerns early.
At Jammi Scans, we are here to support you throughout your pregnancy journey by protecting your baby’s health through ultrasound scans and consultations from your first early pregnancy scan to your growth scan at around 40 weeks.
Why choose Jammi Scans?
- Trusted Expertise: Led by Dr. Deepthi Jammi, the best fetal medicine specialist in Chennai with 15+ years of experience.
- Hi-tech Equipment: Hi-tech scanning equipment for clearer and precise images of your baby.
- Hygienic Restrooms: Clean and neat restrooms to ensure hygiene and comfort.
- Immediate Reports: Detail-oriented reports and clear explanations to ensure clarity and provide same day report.
- Compassionate Staff: Professional and friendly staff trained to care for patients.
- Private Consultations: Private consulting rooms to ensure comfort.
- Comfortable Resting Area: Calm resting area for patients to relax.
- Easy Appointments: Flexible and easy appointments.
To book your next scan or consultation with Dr. Deepthi Jammi, contact Jammi scans at 7338771733 for appointments.
