Pregnancy Symptoms Diet and Exercise

Pregnant Lady
Written by Aisha Sathik

Are you preparing for a healthy pregnancy? 🙂 Here it is, we can have a brief discussion about “healthy pregnancy” by following a nutritious and balanced diet, proper exercise and know about pregnancy weight and early symptoms in pregnancy.

Pregnancy Symptoms

During pregnancy you may feel many changes in your body both physically and emotionally. In the early stages, you may feel tiered, morning sickness, nausea, a mild bleeding and may be tender breast due to extreme hormone sensitive. You would have missed your period and gone for a home pregnancy test with positive results. In the early days of your pregnancy, you may also feel an abdominal cramping, frequent urination and you may hate to have food because of the hormonal changes in pregnancy.

Pregnancy Diet

To avoid morning sickness, have some food in bed, avoid eating spicy, acidic and fatty foods. Ginger based food is proved scientifically in reducing vomiting. Try to take food with nutritional values and split your food into 6 to 8 courses, also have soups and juices. Every woman need “300 calories extra per day during pregnancy”, take green leafy vegetables, two or three fruits and vegetables on daily basis, spinach are the best source of iron, iron and calcium plays a vital role in pregnancy with both mothers and babies health. Protein helps a lot for babies growth, take food with folic acid, it’s important for the growth of your loved one’s spinal cord and brain formation, you can also use supplements like multi-vitamin tablets, always use organic products rather than using synthetic tablets.

Include a lot of fluids in your diet to keep you hydrated by drinking more water and fresh juices. Calcium is important for foetal bones and teeth. Milk, butter milk, cottage cheese and yoghurt are the best sources of calcium to achieve your calcium need in pregnancy. Vitamin D in milk and cereals are important for calcium absorption.

Alcohol is the most dangerous and should avoid during pregnancy, it causes fetal alcohol syndrome, don’t use unpasteurized milk or dairy products or juices, heavily caffeinated drinks,

If caffeine content in your food is more than 200mg may leads to miscarriage.

Avoid using half-boiled egg or raw meat or raw sea food, junk foods, aerated drinks, and preserved food. Preserved or packaged food may leads to food-borne illness. Packaged juices contain lots of artificial sugar in it that may turn into reason for gestational diabetes. Always consume food with low sugar content to avoid diabetes and go for natural and fresh food.

Pregnancy Exercise

Fitness in pregnancy is most important for baby’s growth and mother’s health. Gynaecologists suggest a 30 minutes moderate work out on daily basis to stay fit and healthy in pregnancy. Consult your gynaecologist and trainer before you start your workout, traditional practices like prenatal yoga and meditation is best for the fetal growth, walking for 20 to 30 minutes, swimming are useful in pregnancy.

Avoid activities with high risk of falling which leads to abdominal injury. Never try to shed your weight during pregnancy; it will affect the baby’s growth. In pregnancy every women should gain weight for a healthy and smooth pregnancy and it varies according to your weight before pregnancy.

For a normal weighed woman, the weight gain during pregnancy is 11kg – 13kg, for over weighed woman it will be 7kg – 11kg and in underweight it should be 12kg – 18kg. In case of twins it’s 16kg – 20kg for a normal weighed woman.

You can also go for pregnancy massage therapies that will give you a relaxation, helps to activate your cells, blood circulation and also useful in reducing the stress and depression. Stay fit through proper exercise and balanced diet to enjoy a healthy and safe pregnancy.

Image courtesy Jomphong/

About the author

Aisha Sathik

was a software professional, a full-time mom of 5 years old boy and an aspiring author in BabyCareAtoZ.