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Diet during pregnancy

  • One of the most important things you can do for yourself and your baby is eat a balanced diet.
  • Wash all fruit and vegetables. Keep cutting boards and dishes clean.
  • Eat 4 or more servings of dairy foods each day. This will give you enough calcium for you and your baby .
  • A banana gives more energy than a fruit juice.

Meat, eggs and fish that are not fully cooked could put you at risk for an infection. Do not eat more than 2 or 3 servings of fish per week (including canned fish).

Poor Pregnancy Diet Harms Baby's Health

  • Eating a poor diet when pregnant may cause long-lasting, irreversible damage - from heart disease to diabetes .
  • Junk food' diet of crisps, cheese, pizza, Samosa etc and other processed foods throughout pregnancy and lactation are also harmful.
How much weight should I gain during pregnancy?

Its different for everyone. Most women gain about 25 to 30 pounds. If overweight may need to gain only 15-18 pounds

Remember : that pregnancy is not the time to diet or deprive yourself

What about exercise ?

  • At least 30 minutes for exercise each day.
  • Walking and swimming are great choices.
  • Start slowly .
  • Don't overdo exercise .
  • Don't get overheated.
  • Be sure to drink plenty of water so that you don't get dehydrated.
  • It's best to avoid anything that could cause you to fall

Practicing Yoga While Pregnant

There are some benefits of yoga:
  • Keeps you healthy.
  • Maintain slimmer body,
  • Tones your muscles,
  • Improves balance and
  • It teaches you to breathe deeply and relax,
  • Regular yoga will help you fight the urge to tighten up when you feel pain, and helps to relax instead.

  • When starting with Yoga find an instructor who has experience in Prenatal yoga if possible.
  • Take plenty of fluids.
  • Don't hold poses for a long time.
  • As you will be fairly large in your third trimester and your movements will be restricted , be careful you may lose balance.
Do you have morning sickness ?

Deal with morning sickness
  • Avoid triggers.
  • Avoid foods that may make you feel uneasy.
  • Snack often. Eat smaller meals or snack more often, especially dry crackers, hard candy, lemon drops
  • Drink plenty of fluids.
  • Take it slow in the morning. Allow yourself extra time to get ready for work.
  • Get enough sleep. The more tired you are, the more nauseated you will be.
Is it okay to take medicine ?

  • Check with your doctor before taking any medicine .
  • Even medicines which you can buy without a prescription like PAIN-KILLERSetc may cause birth defects, especially if taken in the first 3 months of pregnancy.
How long can I keep working ?

This depends on
  • If you have any problems with your pregnancy
  • What kind of work you do? If you're exposed to anything at work that could harm your baby. e.g, Radiation , lifting heavy objects or standing for long time.

Working in front of a computer screen is not thought to cause harm to an unborn baby. Talk with your doctor about your work environment.

Food Cravings During Pregnancy DID YOU KNOW ?

  • Almost 40% wanted "something sweet."
  • About 33% opted for salty snacks.
  • About 17% wanted spicy foods.
  • And 10% craved citrus fruits, green apples & sour foods.
Ways to curb unhealthy cravings:
  • Eat breakfast every day.
  • Get plenty of exercise.
  • Have plenty of emotional support.
Your body hygiene

  • To keep yourself fresh and clean bathe twice a day.
  • After a shower, dry yourself well.
  • Keep your footwear, socks dry and clean after outdoors.
  • Avoid coming in close contact with someone who is suffering from a viral infection or conjunctivitis.
Tips for skin care:

  • Plenty of water.
  • Instead of soap, try a moisturizing body wash.
  • Don’t have prolonged baths because it could dry your skin.
  • Massage your tummy gently with a gel to reduce the stretch marks.
There is absolutely no reason why you can’t travel while you are pregnant but PLAN & CONSULT your doctor first

    Tips For Safe Travel
  • Don’t travel alone.
  • Wear your seat belt.
  • Secure the lap belt below your belly, ensuring that it fits snugly on your hipbones.
  • Don't cross seat belt above your belly .
  • Bottled water & healthy snacks.
  • Waterproof bags for motion sickness.
  • Good music.
  • During long flights while travelling abroad,drink plenty of water to stay hydrated, and snacking regularly to keep your energy levels up, Get up as often as you can and while seated do calf exercises,flex and extend your ankles and stretch your legsto boost circulation.
Call your doctor if you have:

  • Blood or fluid coming from your vagina
  • Sudden or extreme swelling of your face or fingers
  • Headaches that are severe or won't go away
  • Nausea and vomiting that won't go away
  • Dizziness
  • Dim or blurry vision
  • Pain or cramps in your lower abdomen
  • Chills or fever
  • A change in your baby's movements
  • Less urine or burning when you urinate
  • Any illness or infection
  • Anything that bothers you
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