![]() ![]() taking the stairs instead of the lift or escalator. ![]() You can also add activity to your normal routine by: It doesn’t have to be 30 minutes all at once – you could break it up and do 10-minute walks 3 times a day. Walking or swimming are both good choices. You can start with light exercise and build up to moderate exercise at a pace that’s comfortable for you. If you weren’t exercising before your pregnancy, that’s OK. To get this amount of exercise during pregnancy, you can try exercising for at least 30 minutes a day, 5 days a week. It’s recommended that pregnant women do at least 2½ hours of moderate exercise a week, unless your doctor or midwife tells you otherwise. Instead, you could treat yourself to a movie, a phone call or catch-up with a friend, or a massage from your partner or another support person. The trick is looking for treats that don’t involve food! Pregnancy isn’t always easy, so it’s natural to want a few rewards. And when you stock your cupboard and fridge with grainy crackers, fruit, wholegrain bread and salad ingredients, you’ve always got a healthy snack or lunch handy. Writing a dinner menu for the week makes shopping and cooking easier. Planning and preparing meals and snacks in advance helps you make healthy food choices. It’s also a good way to set up healthy habits for your children. Keeping these foods out of your cupboard has health benefits for the whole family, not just you. It can be easy to start eating a lot of chocolate, chips, ice-cream, lollies, flavoured milks, biscuits or cakes in pregnancy and write them off as pregnancy cravings. It can help to keep a bottle or glass of water handy.įlavoured milks, soft drinks and juices can cause extra weight gain because they have high amounts of sugar. Eating regularly also boosts your metabolism, helps to steady your blood sugar levels, and stops you from getting too hungry and overeating foods with too much sugar and fat. This can help you with healthy weight gain and pregnancy issues like morning sickness and heartburn. If you’re filling up on good foods, you’ll be less hungry and less likely to choose unhealthy foods. lean red meat for iron and protein, and oily fish like sardines for omega-3 fatty acids and protein.low-fat dairy food (or alternatives like soy, rice or oat milk products) for calcium, protein and iodine.plenty of vegetables, some fruit, wholegrain breads and cereals for a wide range of vitamins, minerals and fibre.Rather than concentrating on what you shouldn’t be eating, focus on eating healthy foods. Practical tips for maintaining a healthy weight in pregnancy For example, it cuts the chance of your child having diabetes, obesity and heart disease during childhood and even adulthood. It can also be good for your child’s health much later in life. If you’re healthy, it can keep your baby healthy during pregnancy and birth and after birth too. It’s best to talk with your doctor about a healthy weight for your body and ask about the best weight management options for you. For example, you’ll have lower blood pressure, which reduces your chance of pre-eclampsia. If you can lose 5-10% of your body weight now (for example, 5-10 kg if you weigh 100 kg), you’ll reduce your chance of health problems and complications during pregnancy. If it’s too hard for you to get to the recommended weight range, even a small weight loss can help a lot. If you’re overweight and want to get pregnant, one of the best things you can do is lose some weight before you start trying to get pregnant. It also improves your chances of having a healthy baby. If you’re trying to get pregnant or you’re already pregnant, it can also be good for your baby’s health.īeing in a healthy weight range can improve your chances of getting pregnant. Healthy weight is part of overall health and wellbeing. Healthy weight and pregnancy: why it’s important ![]()
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