Healthy tips to Stay while pregnancy

Pregnancy is the perfect time to start taking extra special care of yourself, both physically and emotionally. So if you’re trying to conceive or already have a baby on the way, consider the following tips to increase your chances of having a problem‐free pregnancy, healthy baby and speedy recovery after the birth:

Detailed below are the general tips for a healthy nutrition during pregnancy:

• Divide your meals into 5-6 instead of 3 large ones which can make you feel uncomfortable. It’s also important to avoid having an empty stomach for long periods.
• Consume foods rich in calcium like low fat milk and dairy products to keep your bones strong and to help you produce milk to breastfeed your newborn a few weeks later.
• Drink plenty of fluids to reduce swelling, which may be at its worse during this month.
• Avoid fried and high-fat foods and sweets to prevent gaining too much unnecessary weight. These are high in calories and low in nutrients, so they will be of little benefit to you or your baby. Additionally, these foods can also cause heartburn.
• Instead eat healthy sources of fat such as nuts and seeds in moderate amounts.
• Have more fresh vegetables and fruits which are rich in essential nutrients and fibre that help prevent constipation.
• Reduce your intake of salt and similar foods such as canned foods, salted nuts, pickles and chips, which can make you retain water.
• Swap white bread with brown or whole-wheat bread, because it is rich in vitamins, minerals and healthy fibres that you need.
• Consume protein regularly, such as meats, milk and dairy products, eggs, and legumes (chick peas, lentils and beans). Meat, legumes and green leafy vegetables also provide you with iron to prevent iron-deficiency anemia during pregnancy.
• Have 2 servings of fatty fish a week such as salmon or mackarel that are rich in omega-3 fats needed for a healthy baby brain development.
• Make sure you take your vitamins and minerals supplements prescribed by your doctor and at the same time aim to eat a variety of food in order to get these minerals and vitamins naturally.
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• Avoid raw or half-cooked meat or meat organs, or unpasteurized cheeses – as these may contain harmful bacteria.
• Cut back on caffeine – It’s best to moderate your caffeine consumption to avoid complications while pregnant. It’s generally okay to have one regular espresso style coffee or up to four cups of tea daily, but consider ordering half‐strength or decaffeinated options.
• Get plenty of rest – There’s no doubt about it, pregnancy can be physically exhausting, so make time each day to sit and rest with your feet up, and accept any offers of help from friends and family.
• Avoid certain foods – There are some foods you shouldn’t eat during pregnancy because they may make you ill or potentially harm your baby. It’s best to avoid mould‐ripened soft cheeses like brie, camembert and goat’s chevre, undercooked meat, raw or partially cooked eggs, raw shellfish, pre‐packaged salads and cured deli meats.
• Drink plenty of fluids – Pregnant women require about 750mL ‐1L more water than usual.
• Try fresh ginger tea – To reduce morning sickness, try sipping fresh ginger tea. Sucking on something sour like a lemon or wearing acupressure bands also helps some women.