Pregnancy Nutrition and Fitness Guide

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• Essential Nutrients

  Vital nutrients needed during pregnancy for both mother and baby's health

  • Folic Acid

    Aids in preventing birth defects of baby's brain & spine; found in leafy greens

  • Iron

    Prevents anemia, promotes healthy blood; sources include red meat, beans, lentils

  • Calcium

    Strengthens baby's bones; found in dairy products and fortified plant milk

  • Vitamin D

    Supports bone health and immune function; sourced from sunlight and supplements

  • Protein

    Essential for baby's growth, especially in second and third trimesters; include meat, tofu

  • Omega-3 Fatty Acids

    Important for brain development; include fish, walnuts, flaxseeds

  • Vitamin C

    Helps in absorbing iron, boosts immune; found in citrus fruits, broccoli

  • Fiber

    Helps prevent constipation; sources include whole grains, fruits, vegetables

  • Iodine

    Crucial for thyroid function; found in dairy, iodized salt, seafood

• Healthy Eating Habits

  Recommended dietary patterns to maintain during pregnancy

  • Small Frequent Meals

    Eating smaller, frequent meals can help manage nausea and prevent heartburn

  • Hydration

    Increasing water intake is crucial for supporting amniotic fluid and blood volume

  • Reduced Caffeine Intake

    Limiting caffeine to avoid potential impact on baby's growth and sleep patterns

  • Limited Processed Foods

    Reduce intake of heavily processed foods high in added sugars and unhealthy fats

  • Moderated Spice Levels

    Avoiding excessive spicy food to reduce risks of heartburn and gastric issues

• Safe Fitness Activities

  Exercise recommendations that are safe and beneficial during pregnancy

  • Prenatal Yoga

    Enhances flexibility, focuses on breathing and reduces stress

  • Walking

    Low impact, maintains fitness and assists in weight management

  • Swimming

    Supports body weight, provides cardiovascular benefits without joint stress

  • Light Weight Lifting

    Strengthens muscles, should be done with caution and professional guidance

  • Pelvic Floor Exercises

    Strengthens pelvic muscles, important for childbirth and postpartum recovery