Pregnant moms and their loved ones experience a wave of excitement when they learn they are expecting a child. Nonetheless, this is a time when both the mother and the unborn child require a great deal of attention. While the world grapples with the COVID-19 outbreak, it is more crucial than ever to protect pregnant women’s well-being. Pregnancy tips for first-time moms is a concern in this pandemic as first time moms definitely need the extra tips to help them cruise the motherhood journey.
A nutritious diet would not only prevent infections, but also helps to keep mental stress at bay. Nutrition is more vital before, during, and after pregnancy compared to any other period in life. ‘You are what you eat,’ as the saying goes, and women who are pregnant or trying to conceive should consume nutritious, fresh meals. A nutritious diet promotes the overall development of the unborn kid. Listed below are a few pregnancy care tips.
Go For Well-Balanced Meals
During pregnancy, a woman’s meal should be well-balanced with the right vitamins for pregnant moms, rich in nutrient intake and easy to digest. A well balanced and delicious meal can lift your mood and this is crucial as your mood affects the child’s general growth. A mother-to-be and those around her should prioritize stress management, physical activity, and happiness in addition to dietary adjustments to meet your baby’s developmental demands.
Pre-breakfast snacks, breakfast, mid-morning snacks, lunch, evening snacks, and supper should all be included in your meals to ensure that you get all of the nutrients you need as a mother.
Unaware Of What Is Healthy And What Is Not?
A diet chart for pregnancy can be a little picky but it’s of utmost essential. So always;
- Keep your diet simple. It is recommended that you eat a lot of fresh vegetables, in particular bottle gourd, ridged gourd and leafy greens.
Green vegetables like broccoli and dark, green vegetables, such as spinach, contain many of the nutrients pregnant women need. This should be included among the food for pregnant moms as it is important for the fetus’ development.
Most cells and tissues need vitamin A as it is required for optimal fetal development. Carrots, spinach, sweet potatoes, apricots, oranges, and green leafy vegetables are good sources of vitamin A for pregnant women.
It is recommended that every pregnant woman should have at least two tablespoons of pure ghee and a handful of dry fruits every day.
The best way to keep yourself hydrated apart from drinking water is to have lemon water with black salt or buttermilk.
Pregnant women can also drink a cup of milk with a pinch of nutmeg because it is a good source of calcium, vitamin D, and protein, all of which are essential for the child’s growth. This aids in the relaxation of your body as well as the ability to sleep.
Make sure what you eat is good for your health and keeps you energized.
Foods That You Should Stay Away From:
It is equally important for you to know what is not healthy because poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications.
To prevent morning sickness, expecting mothers should avoid drinking coffee or tea on an empty stomach.
Pregnant women should limit their consumption of mercury-rich fish to no more than twice per month.
Avoid consuming organ meat in large quantities though it’s a rich source of vitamin A, B12, copper, and iron to avoid vitamin A and copper toxicity.
Raw eggs may be contaminated with salmonella, which can lead to sickness and an increased risk of premature birth. You can use pasteurized eggs instead.
One should avoid eating raw sprouts as they are contaminated with bacteria inside the seeds. Instead, you can opt for cooked sprouts.
Alcohol intake should be strictly avoided as it can cause miscarriage, stillbirth, and fetal alcohol syndrome.
Listen To Your Body
Please don’t be overwhelmed by the sheer amount of meals. The time interval between breakfast and lunch should be three to three and a half hours. Then, allow a two to three hours interval between lunch and dinner. Feeling bloated or heavy at any point? Go outside or take a short walk around your house. You can also visit your nutritionist or gynecologist.
Do Not Skip Meals
It’s also important to realize that skipping a meal or two is acceptable, but it should never be encouraged. Skipping meals throws your body’s rhythm off, making you feel weak, disoriented, or sick. Switch between foods so you don’t grow sick of eating the same thing again and again.
Put Yourself First
Only you could flip a switch and turn off your stress during your pregnancy. Self-care during pregnancy should be a priority as your body is working harder than it has during any other time in your life. So, not only for your personal health but also for the health of your growing baby, you should do everything in your power to reduce stress and obtain more rest. Self-care includes the below-listed activities.
Get some exercise
Fitness for pregnant moms might be the last thing on your mind as you gain weight and your bump protrudes, but the benefits of physical activity are indisputable. Even 20 minutes of moderate aerobic activity will make you feel better. Put on your sneakers and take a walk whenever you feel like doing so.
Prenatal yoga, swimming, and water aerobics are all considered safe during pregnancy, and the same goes to indoor cycling as long as you exercise with caution and sit for the majority of the session. Try not to exceed a heart rate of 140 and make whatever adjustments you need for a comfortable and pleasant workout. Inquire with your doctor or medical practitioner about what constitutes a safe sweat session.
Go ahead, treat yourself!
Consider pregnancy your guilt-free 9-month permission to pause. Give yourself a break whenever you need it as your body is working extra to care for the tiny human inside you. Taking plenty of time to meditate, sleep, or read is recommended and required. Listening to your body is an important part of true self-care, so if you need to sleep in the middle of the day, now is the time to take one. It might even be as simple as having some alone time with a steaming cup of tea.
Embrace nature
During pregnancy and afterward, spending time in nature’s embrace might help to lower cortisol levels and relax your mind. You can mix meditation and exercise with your time outside for a double or triple dosage of self-care. Simply breathing the outdoor air and being around trees has therapeutic, stress-reducing properties. All you need are some comfortable shoes and some fresh air.
NOTE: Pregnancy can put you on a roller coaster of emotions, spanning from intense anxiety to ecstatic delight all in the course of a few minutes. Allow yourself to unwind and enjoy the scenery. You’ll be a mama with a brand-new baby in your arms before you know it!
EN 
MS