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Nutrition And Lifestyle Tips For A Healthy Pregnancy

If you are pregnant or in the future planning phase, there are a few things to consider when it comes to nutrition and lifestyle changes. For instance, if you have underlying medical conditions, you should understand how they can impact your pregnancy. Additionally, you might have to make some lifestyle changes to promote a healthy pregnancy.

Pregnancy is a beautiful experience that should be supported by various wellness strategies to ensure mother and child remain healthy and safe. You’re not alone if you’re considering making necessary lifestyle changes to prepare for your pregnancy. Read on to find out more about nutrition and lifestyle tips to promote a healthy pregnancy.


Maintain Healthy Weight

Managing your weight during your pregnancy is necessary to avoid potential health complications. Your current weight and body mass index (BMI) should determine the recommended weight you should gain during your pregnancy. In most cases, experts suggest that you should not gain more than 16 kilograms throughout your pregnancy.

However, various factors can result in what’s considered excessive weight gain. If you find yourself gaining less or more pregnancy weight than what is recommended by your doctor, you should understand that there are potential risks. For instance, if you don’t gain enough weight, your baby’s chances of being underweight at birth are high.

The following are risks related to weight loss or gain during pregnancy:

High blood pressure (Preeclampsia): This is a high-risk condition that can be caused by pregnancy and worsen each trimester. Left untreated, it can cause abnormal organ injury and complications for you and your baby.

Gestational diabetes is a form of high blood sugar affecting pregnant women. Hormonal changes can result in a spike in blood sugar levels that require adequate treatment and weight management to reduce pregnancy-associated risks.

Eat Healthy Food

The type of food you eat should help you manage a healthy pregnancy. Nutrition is crucial in ensuring your unborn baby develops according to your doctor’s recommendations.


Most importantly, eating healthy can help reduce various congenital disabilities like spina bifida or a split spine caused by a lack of folic acid found in dark leafy vegetables and whole grains.

A balanced diet should also help reduce severe pregnancy symptoms like morning sickness and excessive nausea. In some cases, poor nutrition during pregnancy can require hospital treatment. To avoid poor nutrition risks, you should consider the following:

  • Ensure you drink enough fluids throughout the day. Include juices and fruits while reducing your caffeine intake.
  • Consume foods high in vitamin A, folic acid, and potassium.
  • Include dairy products to increase your calcium and vitamin D intake.
  • Consider whole grains for better iron absorption.
  • Consume protein-enriched foods like lamb, lean beef, and pork.

Get Enough Physical Activity

Ideally, when you’re pregnant, you should get moderate exercise to ensure you maintain recommended physical activity levels. Exercising while pregnant is safe if you have a normal pregnancy and your vitals are healthy. It’s necessary to discuss any concerns with your doctor to ensure you don’t increase any risk of early delivery or a miscarriage.

Regular exercise during pregnancy can benefit you and your unborn baby in various ways. For example, it can reduce back pain, the risk of high blood pressure and gestational diabetes. Most importantly, it helps improve your overall circulation since fitness strengthens your blood vessels and heart.

However, there are certain conditions that may be unsafe where physical activity should be avoided. These are common conditions to consider before you exercise during pregnancy:

  • When you are diagnosed with severe anaemia.
  • Living with heart or lung disease.
  • Pregnant with twins or triplets.
  • When your placenta covers the opening of your uterus (placenta previa) at 26 weeks or more.
  • High blood pressure induced by pregnancy.
  • Any documented risk of preterm labour.

Change Your Lifestyle Habits

Pregnancy should inspire healthier life choices. You should work towards a healthy and balanced  body and mind and keep your emotions in check to maintain a positive mindset until you deliver your baby. The main thing you should aim for is a healthy environment to promote your baby’s development.

For instance, you should take prenatal vitamins to give your baby essential nutrients. Other crucial lifestyle habits that you should consider changing during pregnancy are:

  • Abstaining from alcohol and smoking.
  • Managing your stress.
  • Understanding how existing medical conditions can increase complications.

In summary, nutrition plays a crucial role in ensuring you maintain a healthy pregnancy. Eating well, managing your weight, and assessing your lifestyle habits are necessary to improve your unborn baby’s development while prioritising your wellness. Affinity Health covers you through all stages of pregnancy with our Maternity Management Programme as well as other treatment benefits.

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